There are *so* many reasons to love fruits. These nutrient-rich foods pack in plenty of vitamins, minerals, fiber and phytonutrients—necessary for keeping your body functioning at an optimal level. And, many contain antioxidants like polyphenols, also, that ward off cancer and keep your body healthy.
But here’s the thing: Eating endless fruit isn’t a zero-sum game. That’s because all fruit contains natural sugar and, as a result, is naturally higher in carbohydrate content than vegetables, says registered dietitian Bonnie Taub-Dix. Some low-carb diets, such as the ketogenic diet, go so far as to ban consumption of most fruits because of their carb content. (There is no official definition of what low-carb truly means, but most diets range between 50 to 150 grams of carbs per day, with the ketogenic diet at no more than 50 grams of carbs per day.)
“I’ve never met a patient in my practice that was overweight because they ate too much produce. I have, however, had patients eating too much fruit and think that it doesn’t matter because it’s fruit. But it does matter,” she says, especially if you have diabetes or need to control your blood sugar levels. And a tip to help stabilize blood sugar levels while eating fruit is to pair them with protein and/or fat, like adding some almond butter to your apple.
Meet the Expert: Bonnie Taub-Dix is a registered dietitian, nutrition consultant, and author of Read It Before You Eat It: Taking You From Label to Table.
But the carbs in fruit are just one part of the picture, Taub-Dix says. Keep your fruit’s carbohydrate content in mind along with its overall nutritional profile, and don't automatically ban higher carb fruits. Women should be eating about one and a half to two cups of fruit a day, according to the USDA, and most people aren't eating enough of it in the first place.
Plus, if you're not trying to lose weight, high-carb fruits might be a great way to stay fueled before a workout, or just add a sweet (all natural!) treat to your day.
So whether you're about to embark on a low-carb diet or you're just curious, here are five fruits that have particularly high carb counts.
1. Bananas
If a banana comes to mind when you're thinking of high-carb fruit, there's a good reason why: A medium banana (read: about 7 inches long) is loaded with 27 grams of carbs, per the USDA. There are a few other reasons to throw this fruit into your a.m. smoothie, though—from containing prebiotics and fiber to packing in electrolytes, including potassium.
2. Raisins
Fueling up for a hike? Chances are you will find a decent amount of raisins in trail mix, likely because of their high carb count. With 22 grams of carbs in a little box of raisins, you only need a handful of these sweet nuggets to get a quick energy boost when you're out on the trail or on a long run. But you'll also get 2 grams of fiber, which can help balance your blood sugar levels, and minerals like potassium and iron.
3. Mango
Many tropical fruits tend to have higher sugar content, and therefore, higher carb counts. And mangoes are no exception. According to the USDA, one cup of cut mango yields 25 grams of carbs. That said, there are many reasons to eat this "king of fruits." It's a solid source of vitamin C, vitamin A, and folate.
Learn the secrets to cutting a mango:
4. Pineapple
Each cup of chopped pineapple contains almost 22 grams of carbohydrates (per the USDA), and offers tons of nutritional benefits, too. This tasty tropical fruit packs in 85 percent of your daily manganese needs, an essential nutrient that helps your body function properly, and plenty of vitamin C, fiber, and H2O. (With 86% water, it's a great source of hydration.)
5. Apple
One medium apple—measuring about three inches in diameter—has about 25 grams of carbs (that number varies only slightly depending on the type of apple). Surprised? That probably partly because it is a high-fiber fruit. Apples also are rich in antioxidants like vitamin C, which help keep your immune system humming.
Christine Yu is an award-winning journalist and author of the book Up to Speed: The Groundbreaking Science of Women Athletes. Her work focuses on the intersection of sports science and women athletes. She's a lifelong athlete who loves running, yoga, surfing, and skiing.
Trish (she/her) is the deputy food editor at Good Housekeeping, where she covers all things food, from cooking trends and delicious recipes to top-tested kitchen products and grocery finds. She has more than a decade of experience writing about food for GH, Women’s Health, Prevention, Redbook, Woman’s Day, The Daily Meal and Food Network. When she’s not at the supermarket or trying out a new recipe, you can find her at the beach, in her backyard or on the couch — typically with a glass of wine in hand.
