6 Fruits with the Most Sugar & 6 Fruits with the Lowest Sugar

by Ella

Dietary habits have a significant impact on our health and well-being. When it comes to consuming fruits, many people are concerned about their sugar content, particularly due to the increasing awareness of the potential negative effects of excessive sugar consumption on health. While fruits are undoubtedly a valuable source of essential nutrients, vitamins, and fiber, their sugar content varies widely. In this article, we will delve into the world of fruits and explore which ones have the highest and lowest sugar content.

Understanding the Types of Sugar in Fruits

Before delving into the sugar content of different fruits, it’s important to differentiate between naturally occurring sugars and added sugars. Naturally occurring sugars are those that are naturally present in fruits, while added sugars are those that are added during processing or preparation. The focus of this article is on naturally occurring sugars.


The natural sugars found in fruits are primarily fructose and glucose, which are forms of simple carbohydrates. These sugars are accompanied by dietary fiber, vitamins, minerals, and antioxidants, which collectively contribute to the overall health benefits of fruits.


6 Fruits with the Highest Sugar Content

1. Grapes:

Grapes are well-known for their sweetness and are often used to make products like wine and raisins. A cup of grapes (approximately 151 grams) can contain around 23 grams of sugar. While grapes provide beneficial antioxidants, their sugar content should be taken into account, especially by individuals watching their sugar intake.


See Also: Green vs. Black Grapes: Which is Better?


2. Mango:

Mangoes are celebrated for their rich flavor and are a popular tropical fruit. A medium-sized mango can contain up to 45 grams of sugar. Despite their high sugar content, mangoes offer essential vitamins and minerals like vitamin C, vitamin A, and potassium.

3. Cherries:

Cherries are known for their vibrant color and sweet taste. A cup of cherries (about 138 grams) typically contains around 18 grams of sugar. Cherries are also a source of antioxidants, particularly anthocyanins, which contribute to their red and purple hues.

4. Pineapple:

Pineapple’s distinct combination of sweetness and tanginess comes from its sugar content. One cup of pineapple chunks (approximately 165 grams) contains roughly 16 grams of sugar. Pineapple is also rich in vitamin C, manganese, and bromelain, an enzyme with potential anti-inflammatory properties.

See Also: Pineapple: Nutritional Facts, Health Benefits, selecting & Storage

5. Banana:

Bananas are a common and convenient fruit, but they are relatively high in sugar compared to some other options. A medium-sized banana usually contains about 14 grams of sugar. Bananas also provide dietary fiber, potassium, and vitamin B6.

See Also: Bananas: Calorie Content & Nutritional Value

6. Figs:

Figs are unique fruits with a sweet and chewy texture. A medium-sized fig contains around 8 grams of sugar. While figs are relatively high in sugar, they offer dietary fiber, calcium, potassium, and magnesium.

See Also: Figs: Varieties, Nutrition Facts, Benefits, Picking & Storage

Fruits with the Lowest Sugar Content

1. Avocado:

Avocado stands out for its low sugar content and healthy fats. A medium-sized avocado typically contains only about 1 gram of sugar. Avocados are rich in monounsaturated fats, which are heart-healthy, as well as fiber, potassium, and vitamins K, E, and C.

See Also: Avocado: Types, Nutrition Facts, Benefits, Picking & Storage

2. Lemon and Lime:

Citrus fruits like lemons and limes are exceptionally low in sugar. The juice of one lemon or lime contains just about 1-2 grams of sugar. These fruits are renowned for their high vitamin C content and antioxidant properties.

See Also: The Benefits of Lemon Water: What’s True & What’s Hype?

3. Raspberries:

Berries are often low in sugar, and raspberries are no exception. One cup of raspberries (around 123 grams) contains about 5 grams of sugar. Raspberries also offer dietary fiber, vitamins C and K, and a range of antioxidants.

4. Blackberries:

Similar to raspberries, blackberries are low in sugar. One cup of blackberries (approximately 144 grams) provides roughly 7 grams of sugar. These berries are also rich in fiber, vitamins C and K, and manganese.

5. Strawberries:

Strawberries are not only delicious but also have a low sugar content. One cup of sliced strawberries (about 166 grams) contains around 7 grams of sugar. Strawberries are a good source of vitamin C, manganese, and antioxidants.

6. Cranberries:

Known for their tart flavor, cranberries are often consumed in processed forms. One cup of raw cranberries (about 100 grams) contains about 4 grams of sugar. Cranberries are associated with urinary tract health and are a source of vitamin C and antioxidants.

See Also: Top 20 Healthiest Fruits

Factors Influencing Sugar Content

Several factors contribute to the sugar content of fruits:

1. Ripeness: Generally, the riper the fruit, the higher the sugar content. This is why very ripe fruits tend to taste sweeter.

2. Variety: Different varieties of the same fruit can have varying sugar content. For instance, some apple varieties are sweeter than others.

See Also: Guess Which Apple Has the Lowest Sugar?

3. Growing Conditions: Environmental factors, such as soil quality and sunlight exposure, can influence sugar production in fruits.

4. Storage: After harvesting, some fruits continue to ripen and accumulate sugar, while others do not.

See Also: How to Store Fruit to Keep Them Fresh: Expert Tips

How can I enjoy low-sugar fruits in my meals?

1. Fresh and Simple: Enjoy low-sugar fruits, such as berries, on their own as a refreshing and guilt-free snack. Create fruit skewers with a mix of colorful low-sugar fruits like strawberries, raspberries, and blackberries for an appealing presentation.

2. Yogurt Parfait: Layer low-sugar fruits like blueberries or sliced strawberries with Greek yogurt and a sprinkle of granola for a balanced and satisfying breakfast or snack.

3. Oatmeal or Cereal Topping: Add a handful of sliced low-sugar fruits to your morning oatmeal or whole-grain cereal for a burst of natural sweetness and extra nutrients.

4. Smoothies: Blend low-sugar fruits with leafy greens, a source of protein (such as Greek yogurt or protein powder), and a liquid of your choice (water, almond milk, etc.) to create a nutritious and filling smoothie.

5. Salads: Toss low-sugar fruits like sliced strawberries or blackberries into your salads to introduce a delightful contrast of flavors and textures.

6. Nut Butter Dipping: Pair low-sugar fruits with a serving of your favorite nut butter (such as almond or peanut butter) for a satisfying combination of flavors and textures.

7. Whole-Grain Toast: Top whole-grain toast with low-sugar fruits like sliced peaches or nectarines for a naturally sweet and satisfying snack or light meal.

8. Frozen Treats: Freeze low-sugar fruits like grapes or blueberries and enjoy them as a refreshing and wholesome frozen treat.

9. Fruit Salsa: Create a fruit salsa by combining diced low-sugar fruits with fresh herbs, lime juice, and a touch of honey. Serve it as a topping for grilled chicken, fish, or whole-grain tortilla chips.

10. Chia Pudding: Make chia pudding by soaking chia seeds in your choice of milk and adding a layer of low-sugar fruits for added flavor and nutrition.

11. Infused Water: Enhance your hydration by adding slices of low-sugar fruits like cucumber, lemon, lime, or berries to your water for a hint of natural flavor.

See Also: 10 Healthiest Dried Fruits To Eat

Making Informed Choices

While the sugar content of fruits is an important consideration, it’s crucial to remember that fruits offer numerous health benefits beyond their sugar content. The fiber, vitamins, minerals, and antioxidants found in fruits contribute to overall well-being. For individuals with diabetes or those monitoring their sugar intake, portion control and balanced meal planning are key.


In the realm of nutrition, understanding the sugar content of fruits can empower individuals to make informed dietary choices. While some fruits have higher sugar content than others, it’s important to consider the broader nutritional profile of each fruit. Moderation is key, and enjoying a variety of fruits can contribute to a well-rounded and healthy diet. Ultimately, fruits should be appreciated for their natural sweetness and the wealth of nutrients they provide.

As dietary recommendations and health research evolve, staying informed about the sugar content of fruits and their impact on health will continue to be a valuable aspect of making responsible dietary choices.



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