How Much Sugar is In Your Fruit?

August 05, 2015

SupermarketGuru has your list for the top 10 lowest sugar fruits.

We’re right in the middle of the summer season, and that means some of the tastiest fruit is ripe for the picking, making it hard to resist having several portions of fruit a day. But are we really doing our body any good by having four or more servings of fruit a day? It could be too much sugar depending on the fruit you are choosing. 

Here are SupermarketGuru’s picks for top 10 lowest sugar fruit. Keep in mind these are all 100 gram serving sizes, or otherwise noted.

Avocado < 1 gram
Cranberries 4-5 grams (Keep in mind these are the unsweetened versions! Read labels as most cranberries contain added sweeteners)
Raspberries 4-5 grams (about 1 cup)
Blackberries 4-5 grams (about 1 cup)
Strawberries 4-5 grams (about 3/4 cup)
Watermelon 6 grams (about 1/2 cup)
Grapefruit 7 grams
Papaya 8 grams
Cantaloupe 8 grams
Granny Smith Apple 10 grams (1 medium apple)

All servings are for fresh or frozen produce. If you are buying canned or even frozen, double check for added sugars and syrups. Canned fruit should be packed in water or its own juices.

Although most health authorities fail to specify recommendations, some experts recommend women consume no more than six teaspoons of sugar per day or 24 grams, and men no more than nine teaspoons or 36 grams. (For reference, one 12-ounce can of regular soda contains eight or more teaspoons of sugar.) Sugar is implied in heart disease, high cholesterol, hardening of the arteries, hypertension, diabetes, decreased immunity, general inflammation, and more.

While it’s true that sugar from fruit is a better option than sugar from sweets and candy (because fruit contains fiber, vitamins and minerals), if you are finding that you’ve cut the sweets out but are still having health issues or can’t lose weight, you might want to consider cutting back on fruit as well.

As always, consult your health care practitioner before making any changes to your diet.