Scientific evidence overwhelmingly suggests that eating whole fruits on a daily basis is good for your health because they contain fiber, vitamins, and minerals, says Andrew Odegaard, PhD, associate professor of epidemiology & biostatistics at UCI Public Health.
That said, some fruits are fairly high in sugar. And in some cases, you might need to pay attention to how much sugar you get from fruit:
- If you have diabetes, your doctor will likely recommend tracking your sugar intake to better manage your blood sugar.
- If you have fructose intolerance and can only consume small amounts of fructose each day, you’ll probably find it helpful to know just how much each fruit contains.
It’s important to note that not all fruits have the same type of sugar. The three main sugars in fruits include:
- Fructose
- Glucose
- Sucrose
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Mostly, fruits contain fructose and glucose, aka “simple sugars.” You can digest simple sugars easily and get quick energy from them. But they’re also important to monitor if you have diabetes.
Some fruits also contain sucrose, aka table sugar, and a few fruits, like dates and peaches, have very small amounts of other sugars, like maltose or galactose.
However, the sugar content of different fruits can vary widely. So, here’s how 30 popular fruits stack up.
Fruits with the least sugar
All sugar content based on a 100 gram (g) / 3.5 ounce serving
| Fruit | Total Sugar | Sucrose | Glucose | Fructose |
| Raspberries | 2.7g | <0.25 g | 1.0 g | 1.7 g |
| Cranberries, raw | 4.3g | 0.2 g | 3.4 g | 0.7 g |
| Blackberries | 4.9g | 0.1 g | 1.0 g | 1.7 g |
| Strawberries | 4.9g | <0.25 g | 2.2 g | 2.6 g |
| Watermelon | 6.2g | 1.2 g | 1.6 g | 3.4 g |
| Papaya | 7.8g | 0.0 g | 4.1 g | 3.7 g |
| Cantaloupe | 7.9g | 3.3 g | 2.1 g | 2.4 g |
| Nectarine | 7.9g | 4.8 g | 1.7 g | 1.4 g |
| Honeydew melon | 8.1g | 2.5 g | 2.7 g | 3.0 g |
| Peach | 8.4g | 4.8 g | 2.0 g | 1.5 g |
| Orange | 8.6g | 4.2 g | 2.0 g | 2.4 g |
| Kiwi | 9.0g | 0.2 g | 4.1 g | 4.4 g |
| Clementines | 9.2g | 6.0 g | 1.6 g | 1.6 g |
| Apricots | 9.2g | 5.9 g | 2.4 g | 0.9 g |
| Blueberries | 9.4g | <0.25 g | 4.4 g | 4.9 g |
Fruits with the most sugar
| Fruit | Total Sugar | Sucrose | Glucose | Fructose |
| Medjool dates | 66.5g | 0.5 g | 33.7 g | 32.0 g |
| Raisins | 65.2g | 0.0 g | 30.5 g | 34.7 g |
| Dried figs | 47.9g | 0.1 g | 24.8 g | 22.9 g |
| Prunes | 38.1g | 0.2 g | 25.5 g | 12.4 g |
| Red grapes | 17.3g | <0.25 g | 8.2 g | 9.2 g |
| Green grapes | 16.1g | <0.25 g | 7.5 g | 8.7 g |
| Banana | 15.8g | 4.2 g | 5.5 g | 6.0 g |
| Cherries | 13.9g | <0.25 g | 8.4 g | 5.5 g |
| Mango | 13.7g | 7.0 g | 2.0 g | 4.7 g |
| Bartlett pear | 13.6g | 0.6 g | 3.5 g | 9.5 g |
| Pomegranate | 12.7g | <0.25 g | 6.1 g | 6.6 g |
| Pineapple | 11.4g | 3.5 g | 3.9 g | 4.1 g |
| Tangerines | 10.6g | 6.1 g | 2.2 g | 2.4 g |
| Apple | 10.4g | 2.1 g | 2.4 g | 5.9 g |
| Plums | 9.9g | 1.6 g | 5.1 g | 3.1 g |
Note: Dried fruits contain more sugar by volume than fresh fruit. For example, a cup of raisins has more sugar than a cup of grapes because many more raisins than grapes can fit into one cup. The United States Department of Agriculture (USDA) considers 1/2 cup of dried fruit equal to a one-cup serving of fresh fruit.
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What to do if you’re concerned about the sugar in fruit
Cleary, some fruits contain plenty of sugar — but that doesn’t necessarily mean you need to cut back on the amount of fresh fruit you eat.
It’s true that eating too much sugar can contribute to a number of health concerns, such as skin issues, tooth decay, and an increased risk of heart disease and certain types of cancer, but most people don’t need to worry about the sugar in fruit, says Isabella Bazzaro, registered dietician at Fit Dominium.
The sugar in fruit is bound up with fiber, water, and vitamins. So it’s released slowly into the bloodstream and doesn’t cause the same blood sugar spike that refined sugars do.
Fruit also contains antioxidants that benefit your health, Bazzaro says. Diets high in foods with antioxidants can reduce inflammation in your body, which may help lower your risk of conditions like heart disease or cancer.
Added sugars, on the other hand, don’t provide nutrients — they only add empty calories. Examples of added sugars include:
- High fructose corn syrup
- Honey
- Brown sugar
- Molasses
- Agave
Whole, fresh fruits don’t contain added sugars. You’ll find these sugars in products like sugar-sweetened beverages, baked goods, desserts, and sweets. Health experts recommend limiting added sugars, but the sugar in whole fruits is not a concern, Odeegaards says.
So, unless you have blood sugar issues, eating two or three pieces of fruit per day is generally positive for your health, Bazarro says.
Quick tip: Experts usually recommend whole fruits over squeezed juices — 100% fruit juice does contain plenty of vitamins and minerals, but it’s low in fiber and high in sugar. If you enjoy fruit beverages, you can try blending whole fruits instead of juicing them. A blended fruit drink will retain the fiber from the whole fruit, and it typically contains less sugar than juice.
Insider’s takeaway
Eating a variety of fruits is a great way to make sure you get important nutrients in your diet. Though fruits do contain a lot of sugar compared to other natural foods, you most likely don’t need to worry about the sugar you get from fresh fruit.
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If you need to monitor your sugar intake, you can still get the health benefits of fruit by choosing fruits with less sugar, like berries, and avoiding fruits high in sugar, like dates, raisins, and figs.
If you have any concerns about the sugar you get from fruit or want help developing a balanced eating plan, a doctor or dietitian can offer more personalized guidance. They can help you determine how much fruit to include in your diet and suggest the best options for your health needs.
NOTE – This article was originally published in businessinsider and can be viewed here
Tags: #bloodsugar, #diabetes, #diet, #fiber, #fruits, #getgreengetgrowing, #gngagritech, #greenstories, #health, #lowsugar, #minerals, #vitamins
