Eating fruit on Atkins is tricky. What if you stall? Learn how to eat the lowest carb fruit during Atkins phases, try out a fat bomb and print the fruit list.
- 20 lowest carb fruit with 1 to 5 net carbs
- 23 low carb fruit with 5 to 10 net carbs
- Blackberry fat bomb recipe
- Printable list of low carb fruit for Atkins
Many low carbers choose to eat the lowest carb fruit. Others keep their distance. Why is there a divide in opinion? What if the fruit is high fiber and coupled with healthy, low carb ingredients that burn stored fat?
Many low carbers find it challenging to eat ‘just a quarter cup’ of tempting fruit – low carb or not. Eating sweets in general may cause more sugary cravings, making it difficult to stick to low carb.
Test the waters after Induction. Add the highest fiber, lowest carb fruit. Limit your servings to a few per week and track your progress.
Eating Fruit During Atkins Induction
When following Atkins, you will not consume fruit for the first two weeks on Induction. However, avocado is allowed.
Avocados are sometimes thought of as a vegetable, but they are actually Induction-friendly low carb fruit.
There are 6 grams of carbs and 4.2 grams of fiber in ½ of an avocado.
- Net carbs per ½ avocado: 1.7
Eating Fruit After Induction
The Atkins diet moves from Induction to Ongoing Weight Loss (OWL) after the first two weeks.
At this time, the lowest carb fruit are allowed in moderation.
What is “moderation” ???
Try not to exceed 10-12 net carbs total per hour to prevent blood sugar spikes and inflammation.
Fruit for OWL & Maintenance Phases
During the early OWL and Maintenance Atkins phases, concentrate on low carb fruit recipes using raspberries, rhubarb, strawberries and guava.
These particular low carb fruit are higher in fiber and are considered safe for new low carbers.
Rhubarb Net carbs per ½ cup: 1.7
Rhubarb is a unique low carb fruit with an extremely low carb count. A ½ cup serving has 2.8 carbs and 1.1 grams of fiber.
Raspberries Net carbs per ½ cup: 3.4
7.6 grams of carbs and 4.2 grams of fiber per ½ cup.
Blackberries Net carbs per ½ cup: 3
7 grams of carbs and 4 grams of fiber per ½ cup.
Strawberries Net carbs per medium strawberry: 3.4
Strawberries go a long way when sliced. A fresh, medium-size whole strawberry has just 5.1 grams of carbs and 1.7 grams of fiber.
Guava Net carbs per ½ cup: 5.3
Guava is a great source of fiber and deliciously sweet. A ½ cup serving of guava has 9.8 carbs and 4.5 grams of fiber.
Blackberry Nut Fat Bombs
Fat bomb recipes are an easy way to add fat to your low carb diet. Fat bombs are snacks, desserts and delicious high fat treats.
Blackberries and macadamia nuts add lots of healthy fat and fiber.
- 2 oz macadamia nuts (20 nuts)
- 4 oz cream cheese
- 1 cup blackberries
- 3 tbsp mascarpone cheese
- 1 cup coconut oil
- 1 cup coconut butter
- 1/2 tsp vanilla extract
- 1/2 tsp lemon juice
- Preferred sweetener to taste
Crush the macadamia nuts and press into the bottom of a baking dish or mold. Bake 5 to 7 minutes at 325 F, or until golden brown. Remove from oven and allow to cool slightly.
Spread a layer of softened cream cheese over the nut “crust.”
In a bowl, mix together blackberries, mascarpone cheese, coconut oil, coconut butter, vanilla, lemon juice and sweetener (optional) until smooth and well-combined.
Pour mixture over the cream cheese layer. Freeze for 30 minutes to an hour. Remove and store in the fridge.
Blackberry Nut Fat Bomb Recipe
1.3 net carbs per serving for 12 servings.
The Lowest Carb Fruit
The lowest carb fruit (1 to 5 net carbs) are some of the highest in nutritional value, antioxidants and phytonutrients per serving.
Serving sizes on this fruit list vary, so be sure to read carefully!
- Fruit, Serving Size, Net Carbs
1 Net Carb or Less
- Avocado, ½ cup, 1
2 Net Carbs or Less
- Coconuts, ¼ cup, 1.3
- Raspberries, ¼ cup, 1.7
- Rhubarb, ½ cup, 1.7
- Cranberries, ¼ cup, 2
3 Net Carbs or Less
- Strawberries, ¼ cup, 2.3
- Watermelon, ¼ cup, 2.6
- Blackberries, ¼ cup, 2.7
- Starfruit, ¼ cup, 3
- Apricot, ¼ cup, 3
4 Net Carbs or Less
- Red Raspberries, ½ cup, 3.4
- Lemon, ¼ cup, 3.5
- Honeydew, ¼ cup, 3.6
- Black Raspberries, ½ cup, 3.7
- Currant, ¼ cup, 4
- Elderberries, ¼ cup, 4
- Blueberries, ¼ cup, 4
5 Net Carbs or Less
- Persimmon, ½ of small, 4.1
- Cherries, ¼ cup, 4.2
- Strawberries, sliced, ½ cup, 4.7
- Pineapple, ¼ cup, 4.8
- Strawberries, 1 whole large, 5
- Acai Berry, 1 oz, 5
The Lower Carb Fruit
Lower carb fruit (6 to 10 net carbs) have enough fiber per serving to counteract most of the sugary carbs in the fruit.
Serving sizes on this fruit list vary – read carefully!
- Fruit, Serving Size, Net Carbs
6 Net Carbs or Less
- Watermelon, ½ cup, 5.2
- Guava, ½ cup, 5.3
- Tangelo, ½ of whole, 6
7 Net Carbs or Less
- Prickly Pear (Cactus Pear), 1 whole, 6.2
- Mango, ¼ cup, 6.3
- Grapes, ¼ cup, 6.7
- Raisins, Golden, 1 tbsp, 6.8
- Raisins, Seedless, 1 tbsp, 6.8
- Cantaloupe, ½ cup, 7
8 Net Carbs or Less
- Peach, 1 small, 7.2
- Plum, ¼ cup, 7.6
- Passion Fruit (Maracuya), ¼ cup, 7.7
- Grapefruit (red), ½ of whole, 7.9
9 Net Carbs or Less
- Apple, ½ of whole, 8.7
- Kiwi, 1 whole, 8.7
- Tangerine, 1 small, 8.8
- Gooseberries, ¼ cup, 9
- Ugli Fruit, ½ of whole, 9
10-ish Net Carbs
Japanese, ½ of medium, 10
Bartlett, ½ of medium, 10.3
Anjou, ½ of medium, 10.5
Asian, 1 whole, 10.5
Bosc, ½ of medium, 10.5
- Pomegranate, ¼ of whole, 10.4
- Banana, ½ of small, 10.6
Atkins Low Carb Fruit List
There’s probably more fruit for low carb than you thought, huh? You don’t have to remember them all.
Here’s a quick reference list of low carb fruit with net carb counts from the official Atkins low carb fruit list.
Click the image to print, view or save. Opens in a new window.
Are you ready to add low carb fruit to your diet? With the exception of avocado, only add fruit after Induction – or slowly during the early OWL Atkins phases.
In low carb fruit recipes, try to use the lowest carb fruit on the Atkins approved list. Get started with seven simple low carb fruit recipes. Each serving is a perfect, carb-controlled portion.
Almost Zero Carb Meal Plan
The Almost Zero meal plan is three easy days, one aggressive technique, and major fat loss.
The plan is designed to break even the worst stall, and burn off large amounts of stored fat – in 3 days.
- The Technique
- 75 Recipes (60 under 1 net carb)
- Sample Menus
If what you’re doing isn’t working, get the meal plan now.
Category: Food Lists