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Quick Tip: Which Fruits are Lowest and Highest in Sugar?

How to Remember Sugars in Fruit


Updated April 08, 2014

Assorted Fruit Photo © Andy Green
Fruits vary widely in the amount of sugar they contain. For example, half a cup of raspberries contains 3.5 grams of net carb, whereas half a cup of raisins contains 61 grams. (That is about a third of a cup of sugar!) These categories of fruit are roughly in order from low to high, sugar-wise, though there are some exceptions. Here is the complete fruit list, with each fruit linked to more information, including low-carb recipes for some of them.

1. Berries - Berries are, in general, the fruits lowest in sugar -- and also among the highest in antioxidants and other nutrients.

2. Summer Fruits - Melons, peaches, nectarines, and apricots are next in sugar-order.

3. Winter Fruits - Apples, pears, and citrus fruit are moderate in sugars.

4. Tropical Fruits - Pineapple, pomegranates, mangoes, bananas, and fresh figs are high in sugar (guava and papaya are lower than the others).

5. Dried Fruit - Dates, raisins, apricots, prunes, figs, and most other dried fruits are extremely high in sugar. Dried cranberries and blueberries would be lower, except that a lot of sugar is usually added to combat the tartness.

Dehydrated or freeze-dried berries and summer fruits, when you can find them, are a good alternative to dried.
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