Food & Recipes

Do You Know Which Fruits Have The Lowest And Highest Sugar Counts?

When it comes to foods your mom and dad always told you to eat, fruits are high up on that list. They’re filled with important vitamins and minerals, fiber, and antioxidants that keep us healthy, and they can play a large role in protecting us against disease such as heart disease, stroke, and diabetes.

Even though fruits have sugar, scientists agree that sugar in fruits does not have nearly the negative effects as processed sugar. This is because the fiber in fruit helps slow down the absorption of fructose as it enters your body.  In addition, fruit provides a bounty of other healthy antioxidants and nutrients.

However, not all fruits are created equal, as some types are naturally higher in sugar.  Use this guide to figure out which fruits have the lowest and highest sugar counts.  All fruit is good for you, but like everything else, the key is moderation.

Fruits Low In Sugar

1. Raspberries

One cup of raspberries only contains five grams of sugar, and as an added bonus, raspberries are high in fiber and numerous antioxidants.

raspberries photo
Photo by rcbodden

2. Blackberries

Like raspberries, blackberries are low in sugar, with only seven grams of sugar per cup. Blackberries are filled with vitamin C and bioflavonoids, making them a healthy choice when it comes to fruit.

blackberries photo
Photo by threelayercake

3. Grapefruit

Half of a grapefruit only contains eight grams of sugar, and it can also have some powerful effects when it comes to weight loss. Studies show that eating half a grapefruit before a meal can help you lose more weight.

grapefruit photo
Photo by Muffet

4. Strawberries

One cup of strawberries contains seven grams of sugar. Like blackberries and raspberries, strawberries are rich in antioxidants, fiber, and vitamin C, among other nutrients.

strawberries photo
Photo by Sharon Mollerus

5. Avocado

Although it may not be your first choice of a fruit, one cup of avocado contains only one gram of sugar, but it’s high in heart-healthy monounsaturated fats and can help regulate your blood sugar.

avocado photo
Photo by dullhunk

Fruits High In Sugar

1. Figs

They may be delicious, but one cup of raw figs contain a staggering 27 grams of sugar. Stick to eating them in moderation, but know at least the fruit is high in fiber, potassium, calcium, and magnesium.

figs photo
Photo by Gudlyf

2. Oranges

One orange contains 12 grams of sugar, so stick to eating half or add a few slices to a salad. Although oranges are high in sugar, they are a good source of fiber, vitamin C, and vitamin A.

oranges photo
Photo by fred_v

3. Pineapple

One cup of pineapple contains  a whopping 16 grams of sugar. Try to enjoy it with other fruits in small amounts, so you can enjoy its benefits which include high amounts of vitamin C and manganese.

pineapple photo
Photo by [puamelia]

4. Grapes

They may be fun to nibble on, but one cup of grapes has 15 grams of sugar. When eating the fruit, opt for red grapes, which contains more of the polyphenolic compound resveratrol.

grapes photo
Photo by Accretion Disc

5. Mango

Mangos are delicious for a reason: they contain 23 grams of sugar per cup. They are high in vitamin C, vitamin A, and folate, so it’s good to include them in your diet every so often.

mango photo
Photo by bonusphotography

Photo by theogeo