Which Fruits Have Highest and Lowest in Sugar?

December 13, 2018

mango
Fruits provide your body with fiber and essential nutrients. Fruits are also very low in calories, sodium and fat. However, different fruits contain different amounts of sugar, so be aware of this. One mango has 46 grams of sugar, so if you’re trying to lose weight or reduce the amount of sugar you eat, don’t eat this fruit. If you want to try it, you can choose to eat just a few slices to reduce your sugar intake.

grapes
Grapes are almost at the top of the list of fruits in terms of sugar content. One cup of grapes contains about 23 grams of sugar. Be aware of the sugar content of grapes when you eat them. Another good idea is to cut them in half and freeze them. You’ll eat them more slowly that way. Bonus: Frozen grapes are a refreshing summer treat.

cherry
Cherries have a high fructose content. One cup of cherries contains 18 grams of sugar. Due to the small size of these fruits, it’s easy to overdo it and eat more than you intended. Measure your intended portion size in a measuring cup before eating so you don’t overindulge.

pears
Pears are quite high in sugar. One medium pear has about 17 grams of sugar. If you don’t want to eat the whole pear, eat a few slices and keep the rest in the fridge for later. Sliced pears are a fun addition to salads.

watermelon
Watermelon contains water and electrolytes like potassium, but one medium slice of melon has 18 grams of sugar. You need more electrolytes when you’re sweating, when you’re warm outdoors, and when you’re exercising. To lower your sugar intake, enjoy one or two slices at most.

figure
Figs are on the sweet side and have sugar to boot. Two medium-sized figs have 16 grams of sugar. If you want to limit your sugar intake, you can slice the figs and eat them with goat cheese, which is a protein-rich snack. You can also use figs as a sauce for chicken and other meats.

bananas
Bananas have been a favorite for years, but they are high in sugar. One medium banana contains 14 grams of sugar. If that’s more than you want, just add some banana slices to your oatmeal or peanut butter sandwich instead of eating the whole thing.

Less Sugar. Avocado.
Believe it or not, an avocado is technically a fruit. One avocado contains only one gram of sugar. People love to eat avocado toast, guacamole, or add avocado to salads. Be careful, though, because avocados are low in sugar, but high in calories. Indulging in it on a daily basis may not be good for your waistline.

Less Sugar. Guava.
Guava is on the low end of the spectrum when it comes to looking at the sugar content of fruits. One guava provides about 5 grams of sugar and more fiber than a serving of whole grains. One guava has 3 grams of fiber. The guava skin is high in fiber, so do not peel the fruit before adding it to smoothies.

Less Sugar. Raspberries.
Raspberries are a low-sugar fruit that contains only 5 grams of sugar and 8 grams of fiber per cup. The fiber aids in digestion and helps you feel fuller while consuming fewer calories. Raspberries are plain, but many people prefer to eat them with fresh whipped cream (which adds significantly to the fat and calorie content).

Less sugar. Cantaloupe.
Compared to watermelon, cantaloupe is a low-sugar melon, with only 5 grams of sugar per medium-sized slice. You can eat it plain. Many people like cantaloupe topped with farmer’s cheese and a little salt.

Less sugar. Papaya.
Papayas are one of the most popular tropical fruits. You can enjoy them without having to eat a lot of sugar. One half of a small papaya contains only 6 grams of sugar. Small papayas are medium sized, so half of the fruit is enough. Many people like to add lime and salt to their papayas. Papayas are also a delicious topping for frozen yogurt.

Less Sugar. Strawberries.
If you’re looking for a low-sugar berry to enjoy, opt for strawberries, a cup of which contains only 7 grams of sugar. Many people like to add sliced strawberries to their summer salads.