High to low sugar fruits list
Fruits provide natural sugars and important nutrients, making them an integral part of a balanced diet. Still, there are differences among fruits with respect to their sugar content.
High-sugar fruits – Mango
Tropical fruits like mangoes are prized for their luscious, sweet flesh. A cup of mango slices has about 23 grammes of sugar in it. Rich in vitamin C, vitamin A, and folate, mangoes are a great food for skin health and immune system support. But because they are high in sugar, it is advisable to eat them in moderation, especially if you are watching how much sugar you eat.
High-sugar fruits – Grapes
Grapes are a great source of antioxidants, especially the red and purple types. Grapes have about 23 grammes of sugar per cup. These tiny fruits are also an excellent source of numerous B vitamins, vitamin C, and vitamin K. Though they contain anti-inflammatory and heart health benefits, grapes should only be consumed in moderation due to their high sugar level.
High-sugar fruits – Cherries
Another fruit with a lot of natural sugars—roughly 18 grammes per cup—is cherries. They contain a lot of antioxidants, especially anthocyanins, which might lessen inflammation and enhance the quality of sleep. In addition, cherries offer fibre, potassium, and vitamins A and C, all of which support general health and wellbeing.
High-sugar fruits – Bananas
A medium-sized banana has about 14 grammes of sugar, making them a handy and wholesome snack. They are a great source of vitamin C, B6, and potassium. Additionally, bananas provide a significant amount of dietary fibre, which supports heart health and facilitates digestion. Tryptophan, an amino acid found in bananas, is transformed by the body into serotonin, a neurotransmitter that helps control mood and lower stress levels. The synthesis of neurotransmitters that affect mood and sleep is aided by this vitamin.
High-sugar fruits – Pineapple
Tropical fruits like pineapples provide roughly 16 grammes of sugar per cup. They are high in manganese, vitamin C, and the enzyme bromelain, which lowers inflammation and promotes digestion. Pineapples are hydrating and refreshing, but because of their high sugar content, they should only be eaten in moderation.
High-sugar fruits – Pears
The average medium-sized pears have about 17 grammes of sugar per fruit. They are an excellent source of potassium, vitamin C, and dietary fibre. Pears are well known for improving cardiovascular health and assisting with digestion. They are a popular choice because of their sweet flavour, but for those managing their sugar consumption, quantity control is essential.
Low sugar fruits – Avocado
Among fruits, avocados are special because they have less than one gramme of sugar per avocado. Avocados are mostly composed of natural sugars like fructose and glucose, along with a small amount of sucrose. They include lots of good fats, especially monounsaturated fats, which are good for the heart. Avocados are a nutrient-dense complement to any diet since they are also high in potassium, fibre, vitamin E, and folate.
Low sugar fruits – Strawberries
With only 7 grammes of sugar per cup, strawberries are a low-sugar fruit. They are abundant in antioxidants, manganese, folate, and vitamin C. These nutrients lessen inflammation, strengthen the immune system, and guard against long-term illnesses. They are a diverse and healthful choice because of their sweet and sour taste.
Low sugar fruits – Blackberries
Another fruit low in sugar is blackberries, which have about 7 grammes of sugar per cup. They are a great source of manganese, fibre, and vitamins C and K. Anthocyanins, potent antioxidants that help shield cells from harm and lower the risk of numerous diseases, are also abundant in blackberries.
Low sugar fruits – Raspberries
A cup of raspberries has about 5 grammes of sugar. They are rich in manganese, fibre, and vitamins C and K. Antioxidants such as quercetin and ellagic acid, which have anti-inflammatory and anti-cancer properties, are abundant in raspberries. They are a great option for a healthy diet because of their high vitamin content and low sugar level.
Figs
Figs are a tasty and wholesome fruit with a chewy texture and sweet flavour. They have a lot of sugar in them by nature, mostly glucose and fructose. Figs are a great source of fibre, potassium, and vitamins K and B, but because of their high sugar content, they should only be eaten in moderation—especially for anyone watching their sugar intake or taking medication for illnesses like diabetes. A balanced diet that includes figs can improve general health, but in order to keep blood sugar levels within normal ranges, it’s crucial to pay attention to portion amounts.
Low sugar fruits – Kiwi
Approximately six grammes of sugar are included in each medium-sized kiwi fruit. They include high levels of potassium, vitamin C, vitamin K, and vitamin E. Additionally, kiwis are a wonderful source of dietary fibre, which promotes cardiovascular health and facilitates digestion. They’re a terrific low-sugar option because of their acidic flavour and nutritional value.
Low sugar fruits – Cranberries
There are only 4 grammes of sugar in a cup of fresh cranberries. They are well-known for having a high fibre and vitamin C content, as well as powerful antioxidants like proanthocyanidins that can guard against UTIs. Because cranberries have a sour flavour and are frequently sweetened, it is better to choose unsweetened cranberries or use them in savoury recipes.
Papaya
Papayas have a moderate amount of sugar—about 8 grammes per 100 grams—when compared to several other fruits. With its abundance of vitamins, minerals, and fibre in addition to its natural sugar content, papaya is a nutrient-dense option for most diets. Papaya sugars are mostly fructose, which metabolises more slowly than glucose and prevents sharp rises in blood sugar.
