Fresh Fruits That Are Low In Sugar? In fact, there is a whole host of healthy fruits that can be added to your diet for extra vitamins, protein, fibre and antioxidants. If you’re looking to slim down or simply increase your fruit intake, then here are some fruits which will help you out.
The 10 Fruits That Are Lowest in Sugar
The sugar content in your favorite fruits might surprise you.
Chowing down on fresh fruit can feel like a healthy option, but some of your favorites can contain as much sugar as a candy bar. As much as we love them, it’s best to limit your intake of grapes, mangoes and pineapple, as well as dried fruits, which have concentrated sugar content. Instead, choose the following snacks to keep your consumption under control.
1. Berries
Succulent summer berries make an amazing natural sweetener, but they have a surprisingly low amount of sugar within. Eat the high-fiber treats fresh as a tasty snack and swirl them into plain yogurt instead of eating the sugary, flavored variety.
2. Kiwi
Use one of our favorite fruit hacks to peel away the fuzzy outside layer on these guys. The tart fruit inside is a prime source of potassium, fiber and vitamin C and it’s sucrose levels are much lower than most fruits.
3. Papaya
This tropical fruit packs a ton of sweet flavor, but its fiber content slows the release of its sugars into your bloodstream. Plus, you’ll get a hefty dose of vitamin C and antioxidants from the juicy fruit.
4. Lemons and limes
Dropping a wedge of citrus into your water is a healthy, low-sugar way to add a burst of fresh flavor. Each slice contains less than 5g of sugar, and the acid helps steady spikes in blood sugar, so no need to hold back—squeeze away!
5. Avocado
Avocado is basically a miracle fruit (and nope, it’s not a vegetable!). It’s packed with healthy fats, helps to lower blood pressure, stabilizes cholesterol and even gives you younger-looking skin. With less than half a gram of sugar, these are A-OK to load up on your toast.
6. Cantaloupe
Did you know this sweet melon is 90 percent water? It’s super hydrating, delivers the daily recommended values of vitamins A and C and has around 8g of sugar per 1-cup serving, making it a great addition to fruit salads.
7. Grapefruit
Start your day with a refreshing grapefruit to get a boost of vitamins A and C. The citrus fruit has less than half of the sugar content of a banana and still provides plenty of potassium.
8. Guava
Give this exotic fruit a try—eating it without its skin can reduce the sugar absorption in your blood and even lower the chance of developing type two diabetes. You can peel and eat it just like an apple, but with half the sugar content.
9. Figs
Steer clear of dried figs, as they’re much higher in sugar than the fresh variety. The small, seed-filled pods taste very sweet and are rich in essential minerals like potassium, calcium and iron, yet 1 medium fig only has about 8 grams of sugar.
10. Sour cherries
Tart cherries are packed with antioxidants and help to fight inflammation. Make sure to buy them fresh to eat raw or use in cooking—the canned and dried varieties contain lots of added sugar that can outweigh their benefits.
Top 10 Fruits Lowest in Sugar
Fruits are high in vitamins, minerals, fiber, water, and probably several other great nutrients yet unknown to nutrition. For people wanting all those great benefits while minimizing their sugar intake, below is a list of the top 10 fruits lowest in sugar.
Low sugar fruits include olives, avocados, starfruit, cranberries, raspberries, blackberries, strawberries, currants, Asian pears, and casaba melon. The list below gives the grams of sugar per serving, and the number of teaspoons of sugar per serving. 1 tsp is equal to 4 grams of sugar.
List of Low Sugar Fruits
#1: Olives
Up to 0% Sugar
| Sugar in One Large Olive | Sugar per 100g |
|---|---|
| 0g (0 tsp) | 0g (0 tsp) |
Nutrition Facts for Olives
#2: Avocados
Up to 0.7% Sugar
| Sugar per Avocado | Sugar per 100g |
|---|---|
| 1.3g (0.3 tsp) | 0.7g (0.2 tsp) |
Nutrition Facts for Avocados
#3: Starfruit (Carambola)
Up to 4% Sugar
| Sugar per Cup | Sugar per 100g |
|---|---|
| 4.3g (1.1 tsp) | 4g (1 tsp) |
Nutrition Facts for Starfruit (Carambola)
#4: Cranberries
Up to 4.3% Sugar
| Sugar per Cup | Sugar per 100g |
|---|---|
| 4.7g (1.2 tsp) | 4.3g (1.1 tsp) |
Nutrition Facts for Cranberries.
Warning: Cranberry juice and other cranberry products often have a lot of added sugar.
#5: Raspberries
Up to 4.4% Sugar
| Sugar per Cup | Sugar per 100g |
|---|---|
| 5.4g (1.4 tsp) | 4.4g (1.1 tsp) |
Nutrition Facts for Raspberries
#6: Blackberries
Up to 4.9% Sugar
| Sugar per Cup | Sugar per 100g |
|---|---|
| 7g (1.8 tsp) | 4.9g (1.2 tsp) |
Nutrition Facts for Blackberrie
#7: Strawberries
Up to 4.9% Sugar
| Sugar per Cup | Sugar per 100g |
|---|---|
| 8.1g (2 tsp) | 4.9g (1.2 tsp) |
Nutrition Facts for Strawberries.
#8: Red and White Currants
Up to 7.4% Sugar
| Sugar per Cup | Sugar per 100g |
|---|---|
| 8.3g (2.1 tsp) | 7.4g (1.8 tsp) |
Nutrition Facts for Red And White Currants
Low-Sugar Fruits Ranked by Sugar Content
Snacking on fruit is ideal if you want to have a healthy, balanced lifestyle. But some fruits have a far higher sugar content than others — find out about low-sugar fruits here.
Most fruit is naturally low in fat and cholesterol. What’s more, fruit also provides you with essential nutrients such as potassium, dietary fiber and vitamin C. So if you want to live a healthy lifestyle, snacking on fruit is ideal. But some fruits can be relatively high in sugar. Find out more about low-sugar fruits below so you can maintain a balanced, low-sugar lifestyle.
Avocados
It may seem odd but avocados are actually classed as fruits. They contain just 1 gram of sugar on average, so they’re ideal if you’re cutting down on unhealthy foods. Although avocados are low in sugar, they are high in natural fats — which means that they still taste satisfying and nutritious.
Berries
If you want a sweet, healthy treat, most berries will satisfy your cravings. Raspberries, for example, often taste sweet, but they contain just 5 grams of sugar per cup. They’re also high in fibre, so they will help to fill you up too.
Strawberries are also surprisingly low in sugar — at just 7 grams per cup. In addition to this, strawberries contain over 100% of your daily recommended intake of vitamin C, so they’re the ideal healthy snack. Try our simple chocolate-dipped strawberries recipe so you can have an indulgent snack even if you’re avoiding sugar.
Blackberries are also a sound go-to healthy snack. At just 7 grams of sugar per cup, you can enjoy blackberries without worrying too much about your sugar intake. They’re also packed with antioxidants and fibre, so they’re full of goodness that will keep you feeling full and happy until your next meal.
Other enticing low-sugar berries you can try include blueberries, boysenberries, fresh currants, gooseberries, loganberries and cherries. Cranberries are another tasty low-sugar berry that you can add to healthy meals, but if you’re making cranberry sauce remember to make it with good quality, healthy sweeteners. Pre-made sauces like this often contain high amounts of sugar — so it’s best to avoid them when possible.
Melons
Most melons are low sugar, too. Cantaloupe and honeydew melons are especially sweet and delicious, even though they only contain 8g of sugar per 100 grams. Watermelon can also be a tasty and refreshing snack, but it is surprisingly high in sugar. With 18 grams of sugar in an average wedge of watermelon, it’s one of the most sugary fruits you can eat.
Rhubarb
Rhubarb is surprisingly low in sugar — with just 1 gram of sugar per 100 grams — it’s a sensible alternative to other high-sugar treats. It’s easy to prepare as part of a desert, too. All you have to do is stew or microwave the rhubarb and add some cream, greek yoghurt, or sweetener to create your delicious dessert. Most tinned rhubarb, however, is saturated in unhealthy high-sugar syrups, so stick to fresh rhubarb where you can.
How to Avoid a Sugar Spike
Eating plenty of fruit is a great way to introduce vitamin C, potassium, fibre and folic acid into your healthy lifestyle. However, consuming fruit can also lead to a sugar spike, where your body could start to crave more sugar.
To avoid this, it’s important to have savory foods with your fruit whenever this is possible. Adding indulgent foods such as cheese, cream, nuts, and greek yoghurt to your fruit bowl will ensure that you don’t crave sugar during the day. Prosciutto with melon is also an appetising sweet-savoury combination that works well as part of a low-sugar lifestyle.
What to Avoid
Whichever fruit you love the most, fresh fruit will always be better for you than pre-packaged food. Frozen fruit, for example, is often sweetened with extra sugar, which takes all of the goodness away from the fruit you’re eating.
If you’re sticking to a low-sugar lifestyle, there are certain high-sugar fruits you should avoid, too. Pineapple, pears, bananas, apple, prunes and raisins, for example, are all high in sugar, so they should be replaced by low-sugar fruits as much as possible.
Which Fruits Have the low Sugar?
Less Sugar: Avocados
Not all fruits are loaded with the sweet stuff. A whole avocado — yep, it’s a fruit — has only 1.33 grams of sugar. Put it in a salad, spread it on toast, or make some guacamole. But while they’re low in sugar, they’re high in calories, so it might not be a good idea to make them a daily habit.
Less Sugar: Guavas
Each one has 5 grams of sugar and about 3 grams of fiber, too — more than you’d get from a serving of brown rice or a slice of whole-grain bread. You’ll get even more fiber if you add guavas with the skin on to your smoothies.
Less Sugar: Raspberries
These pack a serious punch of fiber with 8 grams per cup — and only 5 grams of sugar. The fiber is good for digestion and can help you feel fuller with fewer calories. They’re the perfect size to savor one at a time, and they’re not bad with some fresh whipped cream and a spoon, either.
Less Sugar: Cantaloupe
It’s kind of amazing that the flavor and satisfaction packed in a single medium wedge can come from only 5 grams of sugar — and only 23 calories. Try it with some cottage cheese and a sprinkle of salt.
Less Sugar: Papayas
Here’s a good one to add to your shopping list: Half of a small one has 6 grams of sugar. Even a small one is pretty big, so half is plenty to eat at one time. You can add a squeeze of lime and a sprinkle of sea salt — or a dollop of frozen yogurt for a tropical treat.
Less Sugar: Strawberries
A cup of whole strawberries has only 7 grams. Add them to a salad for some vibrant color and a touch of summer.
5 Best Sugar Free Fruits, Juices & Dry Fruits for Diabetes Patients
Looking for a healthy lifestyle? Reduce the sugar intake in the body. Here is a list of sugar free fruits and sugar free fruit juice list. Read further to know more.
Having a lifestyle that makes you fitter and healthier is important in today’s era. One thing that needs to be eliminated for a healthier lifestyle is sugar. Sugar is known to be the main cause of various conditions such as obesity. Even though you may give up on processed sugars, you may be new to the topic of fruit sugar.
Sugar Free Fruits
Diabetic patients need to keep a check on their sugar levels. Several varieties of fruits have less or no sugar content at all. For such fruits, we use the word sugar free fruits. Listed here are the fruits that are sugar-free naturally.
1. Papaya
The papaya fruit has several health benefits associated with it. It is known to have low sodium content. This correlates with low cholesterol and low sugar content. The low sodium content and presence of Lycopene support heart health and regulate blood flow.
Papaya supplies nutrients such as Vitamin A, C, and protein. It also has a good amount of fibre. The sugar free fruit also protects against various kinds of cancer.
2. Cucumber
Cucumber fruit is popular during the summer season. It is widely used for salads as it offers a cooling and hydrating effect on the body.
For any kind of diet plan, nutritionists always suggest including cucumbers. Potassium and Vitamin C are nutrients found in cucumber. You can use them in sandwiches, soups, and even pasta.
An advantage of this hydrating fruit is that it has low carbohydrates. It amounts to about five gms per cup. They are versatile in use for a diet plan.
3. Lemons
You can include lemons as a sugar free fruit option in your diet plan. It contains high amounts of Vitamin C. Also, the antioxidant content makes it a good choice for refreshing sugar free drinks. Lemon juice with a glass of water is also a good addition to the weight loss diet.
4. Guavas
Guava is a high-fibre fruit known to be helpful in diabetes. It helps relieve constipation and has a high amount of antioxidants as well.
Also, it is the only low-sugar fruit with a low glycemic index (GI). An interesting fact to notice is that guava fruits contain more vitamin C than oranges. Furthermore, it also lowers the risk of developing Type 2 diabetes. These benefits make it a good choice for a low sugar diet plan.
5. Watermelons
Watermelon is a hydrating fruit that contains a high amount of vitamin C. A noteworthy fact is that 100 grams of fruit consist of just six grams of sugar. Just like guavas, the Glycemic load of watermelons is extremely low. So if you eat watermelon, your blood sugar levels would not spike instantly.
10 fruits that are low in sugar?
So now that you know some of the reasons why you need to monitor your sugar intake, let’s look at 10 fruits that are low in sugar.
All serving sizes below are one cup unless otherwise noted and the nutritional value is based on data from the United States Department of Agriculture (USDA).
The fruits with low sugar include:
Strawberries
Strawberries contain just over 7 grams of sugar per cup according to USDA. The same serving also contains almost 83% of your daily intake of vitamin C, which helps repair your tissues and is needed for a healthy immune system.
Raspberries
Raspberries not only contain 8 grams of fiber per serving, but they are also low in sugar. One cup of raspberries contains about 5.4 grams of sugar and is a good source of vitamin C and manganese too.
Blackberries
Per serving, blackberries contain about 7 grams of sugar and are also a good source of fiber content and a rich source of antioxidants too.
Peaches
Peaches contain almost 13 grams of sugar, which is less than one large peach but more than a smaller one.
Even though this is more than the above-listed fruits, 13 grams is still low in sugar.
Lemons and limes
A whole small lemon only contains less than 1.5 grams of sugar or a little over 2 grams for larger lemons while limes contain roughly the same amount.
Please be aware that this amount of sugar is for the whole fruit when most people only use slices on their food or in their drinks. Both of these citrus fruits are also high in vitamin C.
Watermelon
A cup of diced watermelons contains under 9.5 grams of sugar despite being a refreshing summer treat.
As the name indicates, this fruit choice has a high water content and is an ideal snack to stay hydrated during the hot summer months.
Oranges
If you eat a whole orange, it is only 12 grams of sugar and is an excellent source of vitamin C.
Please note to avoid or read the labels on any store-bought orange juice or fruit juices as they may contain added sugars.
Grapefruit
Half a raw grapefruit for breakfast will contain almost 9 grams of sugar. If you eat a whole one or a larger one, it will contain even more sugar so be aware of your serving size.
Grapefruits are also a good source of vitamin C.
Avocados
Although you may not think of them as fruits, avocados are technically a fruit with about 1/3 of a gram of sugar per cup when sliced.
Avocados also contain healthy fats that can help manage your cholesterol and blood pressure and are a good source of a number of vitamins.
Cantaloupes
Cantaloupes contain approximately 12.5 grams of sugar per cup. These melons are also high in vitamin C and vitamin A.
Please note to read the label on any fruit you buy to watch your sugar intake.
Also, be cognizant of the serving size and how much you plan to eat to accurately gauge how much sugar you will consume.