Last Updated on October 7, 2023
Fruits high in carbs become important when it comes to maintaining a healthy diet, as carbohydrates often get a dubious reputation.
Not all carbs are created equal – and the same goes for fruits!
With so many varieties, some can be high in carbs and provide essential nutrients for our overall well-being.
Wondering which foods are high can be pretty confusing. This blog post will help clear up your confusion by listing which contains more carbs and discussing their benefits.
Let us navigate you through the world of carbs easily!
Understanding Carbohydrate Content in Food
They are essential macronutrients found abundantly in many foods. They are one of the three top nutrients that provide our bodies with energy and aid in various physical functions.
High carbohydrate products satisfy your sweet craving and deliver crucial nutrients to the body.
Different fruits contain varying amounts of carbohydrates resulting from their natural sugar.
Eating them ensures you get healthy sugars instead of refined ones in processed foods.
(Source: Mayo Clinic)
Recommended Daily Serving of carbs
The recommended daily serving of carbohydrates varies depending on factors such as age, sex, level of physical activity, and overall health.
However, on average, it is recommended that adults consume between 45-65% of their daily calories from carbohydrates.
For a 2,000-calorie diet, this would be about 225-325 grams per day.
It is important to include a variety of healthy sources of carbohydrates in your diet, such as whole grains, fruits, vegetables, and legumes.
15 Fruits Ranked: List of Fruits High in Carbs and the Amount of Carbs Per 100g
1. Raisins (Oven-Dried Grapes )
Raisins are made by drying grapes, which concentrate their natural sugars, containing about 79 grams of carbs.
While raisins provide some nutritional benefits, such as being a good source of antioxidants, their high carbohydrate should be considered for individuals following low-carb diets. (Source: WebMD)
Dates are known for their sweet taste and are often used as a natural sweetener in various dishes and desserts.
It contains around 75 g of carbs. Dates can give a rapid boost of energy and make them a good snack option (e.g. chocolate-covered dates) for athletes or people needing an energy boost during physical activities.
This exotic spiky fruit is known as the “king of fruits” in Southeast Asia, and it is also one of the highest-carb fruits available.
It contains approximately 30 grams of carbohydrates per 100 grams serving, making it a high-carb fruit.
It is considered high in carbs, mainly from natural sugars such as fructose and glucose.
In addition, they are also beneficial for digestion and maintaining stable sugar levels. A whole fruit contains about 28 grams of carbs.
Jackfruits contain approximately 23 grams per 100 grams.
Bananas fruit ranked high in carbs, offering a carb count of around 22 grams.
They are also packed with essential nutrients which contribute to overall health significantly.
A 100g of pomegranate has around 19g of carbs.
While these sugars are natural and not considered unhealthy, it is essential to note that pomegranates also contain dietary fiber, which helps slow down absorption.
Grapes, both red and green variants, are also high in carb fruits.
Despite being a delicious treat that satisfies sweet-tooth cravings naturally, they contain about 18 grams of carbs.
A 100 g of lychee typically contains around 16-17 g of carbohydrates, most of which are simple sugars like glucose and fructose.
While lychee is a high-carb, it is still a nutritious choice as it provides essential nutrients and minerals.
Mangoes have slightly higher in carbs (16 grams net carbs).
They are also essential for healthy vision and a strong immune system.
So, while mangoes may be high in carbs, their nutrient content makes them worth including in your diet.
On average, a medium-sized kiwi contains about 15 g of carbs.
Kiwi also helps regulate digestion, maintain a healthy immune system, and support heart health.
One small guava (about 100 g) contains approximately 14-15 g of carbs.
While guavas are high in carbs, they also offer various minerals and vitamins, contributing to overall health.
Apples contain around 14g of carbs, most of which come from natural sugars like fructose.
Apples do contain other nutrients, and it’s worth noting that they are not considered “bad” or unhealthy.
They are both high in carbs and sugar and offer more than just their sweet and juicy taste. They contain only 13 g of carbohydrates.
Whether enjoyed as fresh fruit or added to recipes like smoothies or salads, it can be a delicious addition to your food intake while providing nutritional benefits.
A single orange weighing 100 g has 12 g of total carbs.
Despite being high carb, oranges also provide essential nutrients, making them healthier than processed foods.
So enjoy the tasty goodness of oranges while maintaining a nutritious diet.
On average, cherries contain about 12 g of carbohydrates.
As a fiber-rich food, cherries not only aid in digestion but also contribute to feelings of fullness.
List of Food High in Carbs
Bread, Crackers, and other Starchy Food
Bread, crackers, and other starchy foods like white rice are generally high in carbohydrates.
Although whole grains are nutrient-dense, they lose most of their nutrients once processed into refined carbs.
A 100 g of bread has 49 g of carbohydrates. Consuming whole grain and starchy foods in moderation is essential as part of a balanced diet.
Legumes, such as lentils, beans, and peas, are considered high in carb food because they contain significant starch.
While they have many carbs, they also offer a range of other beneficial nutrients such as protein and minerals.
Plums are considered low in carbs. Generally, plums contain around 11 g of carbs, but they can also vary based on the variety and stage of ripeness.
The greener the papaya, the lower the carbs.
Although these tropical exotic fruits are an excellent source of vitamins and minerals, they primarily contain natural sugars in the form of carbohydrates.
On average, a medium-sized papaya weighing approximately 100 g contains around 10 grams of carbohydrates.
On average, a medium-sized fig contains about 10 g of carbs, mainly in the form of sugars, such as fructose and glucose.
One cup of diced cantaloupe contains less than 10 grams of net carbs, making it suitable for those following a low-carbohydrate diet.
Additionally, this fruit tends to be high in vitamin C and vitamin A.
Berries( Raspberries, Strawberry, Blueberries, Blackberries)
These types of fruits are considered low in carbs because they have relatively low amounts of carbohydrates. They are also fiber-rich, which helps offset the total carbohydrate count.
They have lower net carbs when you subtract the fiber from the total carbohydrates.
Those following the ketogenic diet may choose them as part of their food intake.
Here’s a breakdown of the approximate carbohydrate in a typical serving size (100 g) of these berries:
- Raspberries: 5.5 g
- Strawberries: 5 g
- Blueberries: 11.6 g
- Blackberries: 4.7 g
Watermelon is often seen as a fruit with more added sugar due to its sweet taste. However, it has a relatively low carbohydrate.
This fruit is primarily composed of water, making it a hydrating and refreshing choice. It contains about 7-8 g of carbohydrates.
Avocados contain very few carbohydrates that come from dietary fiber, with very little sugar.
A 100-gram (7 tablespoons) serving of avocado typically contains around 3 g of net carbohydrates.
This means that the net carb content of avocados is relatively low.
Tomatoes contain about 3.9 g of carbohydrates, making them suitable for individuals focusing on limiting carbohydrate intake.
Lemon and Lime
Both contain approximately 5 grams of carbohydrates per 100 grams. They comprise a significant amount of water, which dilutes their carbohydrate concentration.
Additionally, lemons and limes have a low sugar content. Both have a low glycemic index (GI) value.
Benefits of Eating High-Carb Fruits
Including high carbs in your diet is a great way to boost your nutrient intake and promote a healthy lifestyle.
They provide a quick and easily digestible source of energy due to their high carbohydrate content.
They can be particularly beneficial for athletes and individuals engaging in high-intensity workouts.
Including them in your food intake can aid in weight management, especially if you want to avoid obesity.
They help you feel full for longer, reducing the likelihood of overeating and promoting satiety.
Several studies show that high consumption of these products is associated with a reduced risk of chronic diseases such as heart disease, stroke, and certain cancers.
(Source: Medical News Today)
High Carbohydrate Fruits into Your Diet
Here are some simple ways to incorporate as much fruits into your meals and snacks:
- Enjoy them as snacks: Keep high-carbs like bananas, grapes, cherries, mangoes, figs, and pears on hand for quick and nutritious snacks throughout the day.
- Add them to smoothies: Blend high-carbs like pineapples, oranges, and kiwi with yogurt or almond milk for a refreshing and nutrient-packed smoothie.
- Include them in salads: Toss sliced high-carbs such as apples or grapes into your salad to add a burst of sweetness and texture.
- Top your oatmeal or yogurt: Sprinkle chopped high-carbs like berries or cherries over your morning oatmeal or yogurt for added flavor and nutritional benefits.
- Use them in desserts: Incorporate high carbs into sweets like tarts, cobblers, or salads for a healthier twist on classic treats.
Ways to Reduce Carbs Intake for Those Following Low-Carb Diet
There are several ways to reduce carb intake for those following a low-carb diet:
- Cut out or limit foods high in sugar and refined carbohydrates.
- Replace high-carb foods with low-carbohydrate alternatives.
- Incorporate more protein-rich foods.
- Opt for healthy fats.
- Include plenty of non-starchy vegetables in your meals.
- Read food labels and be mindful of hidden carbs.
- Plan and prepare your meals in advance.
- Stay hydrated, drink plenty of water, and avoid sugary drinks.
- Consult a dietitian or nutritionist for help.
Final Thoughts About High-Carb Fruits
Incorporating high-carb and nutrient-rich fruits into your diet can promote a healthy lifestyle.
While some may worry about their sugar content, it’s important to remember that their nutritional value also offers numerous benefits, such as vitamins and minerals.
By enjoying them in moderation, you can reap the nutritional rewards while maintaining a balanced diet.
So go ahead and indulge in this delicious produce without any guilt!
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