11 Low Sugar Fruits

There is a lot of confusion around fruits and their natural sugars.

Whether you're following a low-carbohydrate diet or you have diabetes and you're watching your A1C, you may have heard that you can't eat fruit or that fruit is okay because the sugars are natural. The truth is that while the sugars in fruit are natural, how they affect blood sugar will depend on various factors, including which foods they're paired with and whether or not you're diabetic.

If you are counting carbs or noting the glycemic index or glycemic load of foods you eat, understanding low-sugar fruits can help you make choices that best fit your dietary needs.

Certain fruits are considered lower in sugar because you can have a larger portion for a smaller amount of carbohydrates and sugar. One serving of fruit has about 15 grams of carbohydrates. A serving is one small apple (the size of a tennis ball), a cup of berries, two whole kiwi, or half a medium-sized banana. Such fruits, like berries, can be eaten in more significant portions for the same amount of carbohydrates but less sugar.

Low Sugar Fruits

Below are low sugar fruits. You can learn more about each below.

Natural Sugar in Fruit

The U.S. Department of Health and Human Services recommends adults consume two cups of fruit or fruit juice or a half-cup of dried fruit each day. How much fruit you eat may differ if you follow a specific low-carb meal plan or are counting or modifying your carbohydrate intake because of diabetes.

Fruits aren't just packed with nutrition; they're also versatile and tasty. With their natural sweetness, fruits are a fantastic way to satisfy a craving for sweets. Those lowest in sugar have some of the highest nutritional values, plus antioxidants and other phytonutrients.

Low Sugar Fruits (Low to High)

Use these rules of thumb for a quick way to assess the sugar content of your favorite types of fruit. The fruits listed below are ranked from lowest sugar content to highest.

Lemons and Limes 

Limes contain 1.1 grams of sugar, 7 grams of carbs, and 1.9 grams of fiber per fruit, and lemons contain 1.5 grams of sugar, 5.4 grams of carbs, and 1.6 grams of fiber per fruit. These low sugar fruits are rarely eaten on their own. You'll typically use these fruits juiced and sweetened. Try adding a slice to your water or a squeeze of juice to add tartness to a dish.

Rhubarb

Rhubarb contains 1.3 grams of sugar, 5.5 grams of carbs, and 2.2 grams of fiber per cup. You're unlikely to find unsweetened rhubarb, so check the label before you assume what you are eating is low in sugar. If you prepare rhubarb yourself, you can adjust the amount of added sugar or artificial sweetener.

Apricots

Apricots contain 3.2 grams of sugar, 3.8 grams of carbs, and 0.7 grams of fiber per small apricot. Apricots are available fresh in spring and early summer. You can enjoy this low-sugar fruit whole, skin and all. Watch your portions of dried apricots, however, as they shrink when dried.

Cranberries

Cranberries contain 3.8 grams of sugar, 12 grams of carbs, and 3.6 grams of fiber per cup, fresh. While they're low-sugar fruits, be aware that they are usually sweetened when dried or used in a recipe.

Guavas

Guava contains 4.9 grams of sugar, 7.9 grams of carbs, and 3 grams of fiber per fruit. You can slice and eat guavas, including the rind. Some people enjoy dipping this low-sugar fruit in salty sauces. They are the exception to generally sugary tropical fruits.

Berries

Generally the fruits lowest in sugar and among the highest in fiber, as well as antioxidants and other nutrients. One cup of raspberries contains 14.7 grams of carbohydrates and 8 grams of fiber. Along with lemon and lime, among the lowest-sugar fruits, berries aren't just for eating—they can also add flavor to water.

Raspberries contain 5.4 grams of sugar, 14.7 grams of carbs, and 8 grams of fiber per cup. Eat a handful as-is or use raspberries as a topping or ingredient. You can get them fresh in summer or find them frozen year-round.

Blackberries have 7 grams of sugar, 13.8 grams of carbs, and 7.6 grams of fiber per cup, and strawberries have 7.4 grams of sugar, 11.7 grams of carbs, and 3 grams of fiber per cup. While they have a little more sugar than raspberries, both berries still make excellent choices for a snack, a fruit salad, or an ingredient in a smoothie, sauce, or dessert.

Blueberries have 15 grams of sugar, 21 grams of carbs, and 3.6 grams of fiber per cup. While blueberries are higher in sugar than other berries, they're packed with a powerful blend of antioxidants.

Kiwis

Kiwis contain 6.2 grams of sugar, 10.1 grams of carbs, and 2.1 grams of fiber per kiwi. Kiwis have a mild flavor but add lovely color to a fruit salad. Also, you can eat the seeds and skin.

Figs

Figs have 6.5 grams of sugar, 7.7 grams of carbs, and 1.2 grams of fiber per small fig. Note that these figures are for fresh figs. It may be harder to estimate for dried figs of different varieties, which can have 5 to 12 grams of sugar per fig.

Tangerines

Tangerines have 8 grams of sugar, 10.1 grams of carbs, and 1.3 grams of fiber per medium fruit. These low-sugar citrus fruits have less sugar than oranges and are easy to section for fruit salads. Tangerines are also portable, making them good additions to packed lunches and snacks.

Grapefruit

Grapefruit has 8.5 grams of sugar, 13 grams of carbs, and 2 grams of fiber per half fresh grapefruit. You can enjoy fresh grapefruit in a fruit salad or by itself, adjusting the amount of sugar or sweetener you add. 

Higher Sugar Fruits

There are fruits with higher sugar content, so you may want to consume them in moderation or combine them with other lower-sugar foods if you are trying to limit your sugar intake. Here are some higher-sugar fruits categorized by season.

Summer Fruits

Melons, peaches, plums, nectarines, apricots, and kiwis are great on their own or thrown together in a fruit salad.

Winter Fruits

Apples, pears, and sweet citrus fruit such as oranges are moderate in sugars. These fruits can be eaten as-is or used to top yogurt.

Tropical Fruits

Pineapple, pomegranates, mangoes, bananas, and fresh figs are high in sugar. Guava and papaya are a bit lower. These fruits can be easily sliced and added to a number of savory and sweet meals.

Dried Fruits

Dates, raisins, apricots, prunes, figs, and most other dried fruits are extremely high in sugar. Dried cranberries and blueberries would be lower, but sugar is typically added to combat the berries' natural tartness. You'll find dried fruit most often in granola, cereal, or trail mixes—all of which tend to be higher in carbohydrates.

Watermelon

(9.5 grams of sugar, 11.6 grams of carbs, and 0.6 grams of fiber per cup): While there's nothing like a refreshing slice of watermelon on a summer's day, the sugar content is high compared with other fruits. But since watermelon contains a lot of water, one serving can be filling.

Nectarines

(11 grams of sugar, 15 grams of carbs, and 2.4 grams of fiber per medium fruit): Nectarines are tastiest when ripe and are a good source of fiber.

Peaches

(11 grams of sugar, 12 grams of carbs, and 2 grams of fiber per small fruit): The sweet, soft fruit can be eaten on its own but also suits many dishes, including desserts, ice pops, smoothies, and sauces.

Papaya

(11 grams of sugar, 16 grams of carbs, and 2.5 grams of fiber in a cup of sliced fruit): Of the tropical fruits, papaya is among the lowest in sugar.

Cantaloupe

(12 grams of sugar, 13 grams of carbs, and 1 gram of fiber per cup): This is a great fruit to enjoy by itself or in a fruit salad. They are the lowest in sugar of the melons.

Oranges

(12.2 grams of sugar, 15.4 grams of carbs, and 3.1 grams of fiber per medium fruit): With its tough outer skin, the fruit holds up well in your bag until you're ready to peel and eat as a quick, on-the-go snack.

Honeydew

(14 grams of sugar, 16 grams of carbs, and 1.4 grams of fiber per cup of honeydew balls): Bites of honeydew make a nice addition to a fruit salad or can be eaten as a snack.

Bananas

(14.4 grams of sugar, 27 grams of carbs, and 3.1 grams of fiber per medium banana): This favorite is tasty and convenient, but keep in mind that bananas are higher in sugar and carbs than other options.

Grapes

(15 grams of sugar, 16 grams of carbs, and 1 gram of fiber per cup): If you're watching your sugar intake, keep an eye on serving size. Grapes make a refreshing snack, but it's easy to lose track of portions.

Pineapple

(16.3 grams of sugar, 22 grams of carbs, and 2.3 grams of fiber per cup): As a tropical fruit, pineapple is higher in sugar than other options, but it's also a rich source of thiamin and has anti-inflammatory properties.

Pears

(17 grams of sugar, 27 grams of carbs, and 5.5 grams of fiber per medium fruit): The winter fruit is relatively high in sugar and carbs but is a good dietary source of vitamin C.

Cherries

(17.7 grams of sugar, 22 grams of carbs, and 3 grams of fiber per cup): Ripe fresh cherries are a delight in the summer, but if you're limiting sugar you'll want to watch your portions.

Apples

(19 grams of sugar, 25 grams of carbs, and 4.4 grams of fiber per medium fruit): Apples make easy snacks and meal additions but are higher in sugar than equally convenient tangerines or oranges. 

Pomegranates

(21 grams of sugar, 29 grams of carbs, and 6 grams of fiber per medium pomegranate): While the whole fruit adds a lot of sugar, you can still reduce sugar and carb consumption if you limit the portion to 1 ounce.

Mangoes

(22.5 grams of sugar, 24.7 grams of carbs, and 2.6 grams of fiber per cup, sliced): Given how high mangoes are in sugar and carbs, this tropical fruit can be enjoyed occasionally if you follow a low-carb eating plan or are watching your sugar. In moderation, mangoes are an excellent source of fiber and several phytonutrients.

Dried fruits

Like ​​prunes (18.1 grams of sugar, 30.4 grams of carbs, and 3.4 grams of fiber in five prunes), raisins (18.5 grams of sugar, 22 grams of carbs, and 1.2 grams of fiber per ounce) and dates (4 grams of sugar, 5.3 grams of carbs, and 0.6 grams of fiber in one date) are very high in sugar. They're most often encountered in trail mix, granola bars, and cereals, which can also be high in added sugars. Read nutrition labels carefully and check the serving size if you're considering including these options in your eating plan.

Fruit and Low-Carb Diets

If you're on a low-carb eating plan, keep in mind that while some popular plans consider the glycemic index or glycemic load of foods (South Beach, Zone), others only take the amount of carbohydrate into consideration (Atkins, Protein Power).

• 20 grams of carbohydrates or less: At less than 20 grams of carbohydrate per day, you will likely be skipping fruit or substituting it rarely for other items in your diet. Concentrate on getting your nutrients from vegetables. Diets such as Atkins and South Beach don't allow even low-sugar fruits in the first phase.
• 20-50 grams of carbohydrates: Eating plans that allow 20 to 50 grams of carbs daily have room for about one fruit serving per day.
• 50-100 grams of carbohydrates: If your eating plan allows 50 to 100 grams of carbs per day, you may be able to follow the FDA guidelines for two fruit servings a day, as long as you limit other sources of carbs.

Other popular plans, like the Paleo diet and Whole30, don't place a limit on fruit. While not necessarily a low-carb diet, Weight Watchers also allows fruit.

Fruit and Diabetes

Your fruit choices when you have diabetes will depend on the type of diet you're following. For example, if you are counting carbohydrates, you should know that 1/2 cup of frozen or canned fruit has about 15 grams of carbohydrates. For the same amount of carbs, enjoy 3/4 to 1 whole cup of fresh berries or melon or 17 small grapes.

If you are using the plate method, add a small piece of whole fruit or 1/2 cup of fruit salad to your plate. When using the glycemic index to guide your food choices, keep in mind that most fruits have a low GI and are encouraged. However, melons, pineapples, and dried fruits have medium values on the GI index, so keep an eye on portion size.

A Word From Verywell

If you have diabetes, you may want to consult your doctor or a registered dietitian to help you design an eating plan that incorporates fruit appropriately. When you are trying to limit sugar, fruit is a better choice for a sweet craving as it contains fiber, vitamins, and minerals. Just keep in mind the types of fruit you are choosing and the portion size.