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15 Fruits With the Highest and Lowest Sugar Content
Fruits contain natural sugars, mainly fructose, fiber, vitamins and antioxidants that provide many health benefits.
Table of Contents
The importance of natural sugar
The natural sugars in fruit contain essential nutrients, fiber, and antioxidants that support overall health, contributing to a healthy energy source, regulating blood sugar levels, enhancing digestion, and reducing the risk of chronic diseases.
Each fruit has a different amount of sugar, below is a list of 15 fruits with the highest and lowest sugar content.
List of fruits high in sugar
Mango
Mangoes are rich in vitamin C, vitamin A and folate which help support immunity and promote healthy skin.
Mangoes are quite high in sugar. One cup of sliced mango contains about 23 grams of sugar, 100 percent of the recommended daily intake of vitamin C, and 35 percent of vitamin A.
Grape
Grapes, especially red and purple varieties, are high in antioxidants and are also a good source of vitamin K, vitamin C and several B vitamins.
Grapes support heart health and have anti-inflammatory properties. But they are quite high in sugar. One cup of grapes contains about 23 grams of sugar.
Cherry
Cherries provide vitamins A and C, potassium, fiber, and are rich in antioxidants, especially anthocyanins, which help reduce inflammation and improve sleep quality. They are also a high-sugar fruit, with about 18 grams per cup.
Banana
Bananas are a great source of potassium, vitamin B6, and vitamin C. One medium banana contains about 14 grams of sugar.
Pineapple
Pineapple is rich in vitamin C, manganese, and bromelain, an enzyme that aids digestion and reduces inflammation.
This tropical fruit has about 16 grams of sugar per cup.
Pear
A medium pear contains about 17 grams of sugar, so those watching their sugar intake should eat this fruit in moderation.
Watermelon
Watermelon is a popular fruit because of its thirst-quenching and hydrating properties thanks to its high water content. However, it is quite high in sugar, with about 9.4 grams of sugar per cup.
Figs
Figs are a delicious and nutritious fruit that are loaded with fiber, potassium, and vitamins like vitamin K and B vitamins. They also contain high amounts of natural sugars, mainly in the form of fructose and glucose.
Low sugar fruits
Butter
Avocados are a low-sugar fruit, consisting mainly of natural sugars such as glucose and fructose, with a little sucrose. Each avocado has just under 1 gram of sugar.
Avocados are also rich in fiber, potassium, vitamin E, folate, and lots of healthy fats.
Strawberry
Strawberries are a great source of vitamin C, manganese, folate, and antioxidants. They are also low in sugar, with about 7 grams per cup.
Black Raspberry
Each cup of raspberries has only about 7 grams of sugar. Raspberries are a good source of fiber, vitamins C and K, manganese, and are rich in anthocyanins and antioxidants.
Red raspberry
Red raspberries are high in fiber, vitamins C and K, manganese, and several antioxidants, including quercetin and ellagic acid. Not only are they high in nutrients, they are also low in sugar, making them a great choice for a healthy diet.
Kiwi
Each medium kiwi contains about 6 grams of sugar. It's also rich in vitamin C, vitamin K, vitamin E, potassium, and fiber.
Cranberries
Cranberries are high in vitamin C and fiber, as well as powerful antioxidants, including proanthocyanidins. Fresh berries are low in sugar, with just 4 grams per cup.
Papaya
100 grams of papaya contains about 8 grams of sugar, which is a relatively moderate amount compared to many other fruits. This natural sugar content is accompanied by a lot of vitamins, minerals and fiber, making this fruit a nutritious choice for most diets.
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