Fruit With The Highest And Lowest Sugar Content

November 9, 2017  |  
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We’re made to believe that everything that comes from the ground is good for us. And the truth is that if it grows on a tree or on a bush, or sprouts from the ground, it that food is likely chalk full of important vitamins and nutrients for your body. But the rule everything in moderation applies to everything, including produce—and especially fruit. If you look up weight loss regiments, you’ll notice that many of them allow for unlimited vegetables, but only certain fruits. That’s because certain fruits are so high in sugar that the sugar count cancels out the benefits of the fiber and other nutrients in the food. If your blood sugar spikes too high, it’s very hard to moderate your appetite and energy. So yes, there are even some fruits you should limit or avoid. Here are fruits with the highest sugar counts, and their low sugar alternatives.

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High: Cherries

One little cup of these dark and gorgeous fruits can cost you 20 grams of sugar. If you love cherries, toss a handful into your fruit salad along with low-sugar fruits, but don’t down that whole bag you got at the farmer’s market in one sitting.

 

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Low: Raspberries

If you’re looking for a good snacking fruit that you can toss in a ziplock bag and eat in the car, opt for raspberries. These pretty berries only have 5 grams of sugar per cup.

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High: Pomegranates

One medium-sized pomegranate has a whopping 38 grams of sugar. That’s far more than even the sweetest sodas. If you love this vibrant fruit, just add a tablespoon of its seeds to your salad but don’t have a whole one as a snack.

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Low: Strawberries

If you are looking for a low-sugar fruit alternative to eat with spinach or other greens, swap out the pomegranate seeds for sliced strawberries. This summery fruit has just 7 grams of sugar per cup.

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High: Mangoes

While this tasty fruit makes for a great smoothie ingredient or sorbet flavor, it’s very high in sugar—23 grams per cup high. Limit yourself to a quarter of a cup of the stuff per day.

Gettyimages.com/Kiwis (Actinidia deliciosa) and pocketknife on wooden table

Low: Kiwi

Since you may not get your tropical fruit fix from mangoes as much, grab a kiwi. One medium sized kiwi has just around 7 grams of sugar and tons of fiber and vitamins.

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High: Apple

Believe it or not, this classic fruit can have around 20 grams of sugar per medium-sized apple. Slice up your apples and only eat half in a sitting. Pair them with peanut butter or cheese to slow your blood sugar spikes.

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Low: Peach

If you need an easy fruit to eat on the go since you’re cutting back on apples, grab a peach. This fuzzy fruit has only around 13 grams of sugar per medium peach. Ironically, peaches tend to be sweeter than apples.

Gettyimages.com/Sliced and Whole Figs on Plate

High: Figs

Figs have eight grams of sugar per medium fruit, which doesn’t sound like a lot, but since you typically eat three or four of these fruits in a sitting, you’re looking at more like 24 or 32 grams of sugar. Look at figs more like dessert than fruit.

Gettyimages.com/plumsFam.: Rosengew‰chse (Rosacea

Low: Plum

Here’s a small, round and purple fruit you can have instead of the fig: the plum! One small plum has just six grams of sugar. So go ahead and have one or two for dessert.

Gettyimages.com/Close-Up Of Lychees On Table

High: Lychee

While this fruit may be gorgeous and exotic, don’t let it seduce you: it has 29 grams of sugar per cup. That’s about the same amount of sugar as a soda. You can snack on one or two of these, but don’t overdo it.

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Low: Watermelon

If you want a juicy, refreshing fruit alternative to the lychee, grab some watermelon slices. One cup of watermelon has just shy of 10 grams of sugar, making it a great snack for a summer day.

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High: Grapes

Grapes have 15 grams of sugar per cup. And you likely have several cups of grapes when you sit down to eat them because they’re so easy to pop in your mouth, one after another, while you’re watching TV or reading a book.

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Low: Oranges

If you’re looking for a refreshing fruit to eat en mass on a hot day, grab some orange slices. One medium naval orange has just around 12 grams of sugar so you can eat a whole one, guilt-free.

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High: Persimmons

While these may be abundant at the fall farmer’s market and make gorgeous centerpieces, beware that one persimmon can have 21 grams of sugar in it. Consider just adding a few thin slices to your salad rather than snacking on a whole one.

Gettyimages.com/blackberriesMandje met bramen

Low: Blackberries

Blackberries can be your new go-to fall fruit. These beautiful dark berries have just around seven grams of sugar per cup. Pair a cup with some homemade whipped cream for dessert and you’ll have a light treat.

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