If we have high blood glucose levels and follow a diet that is low in carbs we probably have complications with making the proper fruit choices.
But knowing which are lower in sugar might help us choose a fruit which will fit best into our usual diet. According to the FDA, adults should consume 2 cups of fruit juice or fruit and also dried fruit but only half a cup on a daily basis.
How much we consume might differ if we are limiting carbs in our usual diet because of diabetes or if we are following a particular low-carb diet.
The lists below of sugar found in fruits will make people understand better what is a smart choice when it comes to fruits.
View of Sugars in 5 Fruit Groups
1. Dried Fruits
Dried fruits such as dates, figs, raisins, prunes, and apricots are very high in sugar.
2. Tropical Fruits
Tropical fruits such as fresh figs, pineapple, bananas, pomegranates, and mangoes are high in sugar. In comparison to these, the papaya and guava are lower in sugar.
3. Winter Fruits
Winter fruits such as oranges, apples, and pears are moderate when it comes to sugars. In comparison to these fruits, limes and lemons are low in sugar.
4. Summer Fruits
Apricots, melons, nectarines, and peaches are moderate in sugar.
Berries are fruits that are the lowest in sugar and highest in nutrients and antioxidants.
Fruits From Lowest to Highest Sugar Levels
Fruits Low in Sugar
Lemon – 1.5 g of sugar in fruit and lime -1.1 g of sugar in fruit. We can squeeze lemon or lime on food, or converted them to juice.
Rhubarb – 1.3 g of sugar in one cup. Before we consume it we should check the label to see it is unsweetened.
Apricots – 3.2 g of sugar in apricot of small size. We can find fresh apricots in early summer and spring.
Cranberries – 4 g of sugar in a cup. Naturally, they are low in sugar, but they might be sweetened when dried or used therefore we need to be careful.
Guavas – 4.9 g of sugar in fruit. Feel free to eat the rind of guavas as well.
Raspberries – 5 g of sugar in a cup. We can find the frozen during the whole year of fresh in the summer.
Kiwifruit – 6 g of sugar in one kiwi. They add lovely color to every fruit salad.
Fruits with Low to Medium Sugar Levels
Strawberries and blackberries – 7 g of sugar in one cup. An excellent choice for a fruit salad, snack, or in dessert, smoothie, or even sauce.
Figs – 8 g of sugar in fig of medium size. We should only consume fresh figs. It is better to eat fresh than dried figs because they might have from 5 to 12 g of sugar in one fig.
Grapefruit – 8 g of sugar in half grapefruit. Grapefruit is great for any fruit salad.
Cantaloupes – 8 g of sugar in one big wedge. We can add them to a fruit salad or eat them by themselves. From all melons, the cantaloupes are the lowest in sugar.
Tangerines – 9 g of sugar in tangerine of medium size. An excellent choice for a snack.
Nectarines – 11.3 g of sugar in a small nectarine. Enjoy nectarines when ripe.
Papaya – 12 g of sugar in papaya of small size. The papayas are lower in sugar in comparison to the other fruits which are tropical.
Oranges – 12 g of sugar in orange of medium size. Oranges are an excellent choice as a healthy and refreshing snack.
Honeydew – 13 g of sugar in one wedge or around 14 g in a cup of honeydew balls. This is a great addition to every fruit salad, or if we are a honeydew lover, we can consume by themselves.
Peaches – 13 g of sugar in a peach of medium size. We can add them to sauces, desserts, and smoothies.
Cherries – 13 g of sugar in one cup. The fresh cherries are a pleasure in the hot summer, however, we should make sure to watch the portions in case we are trying to limit sugar.
Blueberries – 15 g of sugar in one cup. Blueberries are higher in sugar in comparison to other berries, but they are rich in nutrients.
Grapes – 15 g of sugar in one cup. Grapes are a refreshing snack. However, we need to limit portions in case we need to watch our sugar intake.
Fruits with High to Very High Sugar Levels
Pineapple – 16 g of sugar in one slice. This tropical fruit in comparison to others is higher in sugar.
Bananas – 17 g of sugar in one banana of large size. Bananas are a great addition to every fruit salad, and they are an easy-to-go healthy snack. But they are also high in sugar.
Pears – 17 g of sugar in one pear of medium size. We should keep in mind that this winter fruit is actually high in sugar.
Watermelon – 18 g of sugar in one wedge. This refreshing snack comes with high sugar levels in comparison to other fruits.
Apples – 19 g of sugar in an apple of small size. Apples are easy to take for snacks and meals, but they have higher sugar levels in comparison to oranges or tangerines.
Pomegranates – 39 g of sugar in one pomegranate. This fruit contains a lot of sugar. However, if we limit our portion to only one ounce, there will be just five g of effective carbs.
Mangos – 46 g of sugar in one fruit. We should know that this fruit is abundant in sugar.
Prunes – 66 g of sugar in one cup – dried fruit high in sugar.
Raisins – 86 g of sugar in one cup – this dried fruit also comes with high sugar levels.
Dates – 93 g of sugar in one cup – the dates from all dried fruit have the highest sugar levels.
We should make fruit choices according to our diet, and that is how we can make the best decisions. It is best to consult a registered dietitian or our doctor to help us create an eating plan which will incorporate fruit appropriately to our blood glucose levels.
When we are limiting sugar, the best choice for a sweet craving is fruit as long as we watch on the portions.