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Many people consume more sugar than they realize. In fact, most U.S. adults consume as much as 17 teaspoons (68 grams) of added sugar daily.That’s almost three times the American Heart Association’s recommended limit of 6 teaspoons (25 g) of added sugar for women per day and double the 9-teaspoon limit (36 g) set for men.What’s more, excess added sugar is linked to weight gain, type 2 diabetes and heart disease.
Brownies and apples both have sugar, so is all sugar the same? Not really. It’s important to understand thedifference between natural and added sugar. Naturally occurring sugars are found naturally in foods such as fruits (fructose and glucose) and milk (lactose). On the other hand, added sugars areaddedto food during processing.
Although your body processes both types of sugar in the same way, it’s important to consider the whole package.Colette Micko, M.S., RDN, CDES, a registered dietitian from Top Nutrition Coaching, says, “There are many benefits to eating whole, unprocessed fruits and vegetables, which often have a moderate amount of natural sugars. Those benefits include fiber, vitamins, minerals and phytochemicals.” For example, fiber helps slow down digestion, helping prevent high blood sugar spikes. And vitamins, minerals and phytochemicals, such as lycopene found in watermelon, help tame chronic inflammation, support your immune system and reduce your risk of chronic diseases.
Research also supports the health benefits of fruit despite their sugar content. “A recent study found there to be an inverse relationship between consumption of whole fruit and diabetes risk. The more whole fruit consumed (each 300 g/day of whole fruit) reduced risk of developing diabetes. This may seem contrary to what most people think,” says Micko.
To help you navigate your choices when it comes to fruit and sugar, we’ve ranked low-sugar fruits from lowest to highest sugar content.
6 “Bad” Fruits You Should Be Eating When You Have Diabetes, According to Dietitians
1. Limes and Lemons
Natural Sugar:1 gram per limeand 2 grams per lemon
Limes and lemons are culinary staples for adding zippy brightness to dishes. They also top this list as the lowest-sugar fruits, with 1 and 2 grams of sugar per fruit, respectively. In addition to their lower sugar content, these citrus fruits are alsohigh in vitamin C. Since snacking on one of these sour fruits alone is unlikely, try them in this flavorfulOne-Pan Cilantro-Lime Chickenor this refreshingLemon Frozen Yogurt Ripieno.
2. Avocado
Natural Sugar:1 gram per avocado
Although many people may assume that avocados are vegetables since they aren’t very sweet, they are actually fruit. These creamy fruits have only 1 gram of sugar for an entire avocado. In addition to being lower in sugar,avocados are also surprisingly high in fiber, with around 7 grams of fiber per half of an avocado.Julie Pace, RDN, from Core Nutrition Health & Wellness, says, “Adding avocados to meals can boost satiety, support weight-management goals, nourish gut health, reduce risk for cardiovascular disease, and enhance diet quality.”Avocado makes a great salad topper, and we’re all familiar with avocado toast—but have you tried theseAvocado Fries with Sriracha Aioliyet?
3. Raspberries
Natural Sugar:5 grams per 1 cup
Not only are juicyraspberrieslow in sugar, with just 5 grams of natural sugar per cup, but they are also low in calories and incredibly high in fiber. Just 1 cup provides 8 grams of fiber, which is over one-fourth of the 25 to 34 daily grams of fiber recommended for American adults.Keeping your freezer stocked with some frozen raspberries means you can blend up thisMango Raspberry Smoothieanytime.
10 Amazing Health Benefits of Fiber
4. Kiwis
Natural Sugar:7 grams per kiwi
Micko notes that kiwis “are also a rich source of carotenoids, a specific type of phytochemical that has been shown to promote eye and skin health” and that one small kiwi has “2 grams of fiber and nearly 90% of your daily recommended value of vitamin C!” These fuzzy little fruits also offer many other health benefits, fromconstipation relieftobetter sleep. Mango and pineapple aren’t the only fruits that can be used as a delicious taco topper; theseEasy Fish Tacos with Kiwi Salsaare a delicious option for taco night.
5. Blackberries
Natural Sugar:7 grams per 1 cup
Although they have slightly more sugar than raspberries, blackberries are another great low-sugar fruit. “One cup of blackberries has just 7 grams of natural sugar and 8 grams of dietary fiber (that’s a great bang for your buck). Blackberries are also a rich source of phytochemicals (plant compounds that fight disease), including those that have been shown to fight off illness, prevent chronic disease and improve memory,” says Micko.
6. Strawberries
Natural Sugar:7 grams per 1 cup halved
Strawberriesmay be one of the most popular small fruits on the market. In addition to offering almost 100% of the Daily Value for vitamin C per serving, strawberries are also low in sugar, with just 7 grams per 1 cup of halved strawberries. The combination of fiber, antioxidants and potassium in strawberries also makes them a boon for your heart health.Sweet, juicy strawberries are a delicious addition to spring salads like thisStrawberry-Balsamic Spinach Salad with Chicken.
7. Watermelon
Natural Sugar:10 grams per 1 cup
The lower sugar level of watermelon can be attributed in part to thehigh water contentof this summer fruit. A 1-cup serving of watermelon has less than 10 grams of sugar and up to 5 ounces of water. Watermelon is also rich in lycopene, an oxidative-stress-busting antioxidant that has been associated with a lower risk of chronic diseases like heart disease, type 2 diabetes and Alzheimer’s disease.Sweet watermelon and creamy, tangy goat cheese are a magical duo in thisWatermelon & Goat Cheese Salad with Citrus Vinaigrette.
8. Grapefruit
Natural Sugar:11 grams per ½ grapefruit
You may be surprised that grapefruit, which is famously tart, is so high on the list. However, it is still considered a low-sugar fruit, with less than 11 grams of sugar in half a grapefruit . Grapefruit is rich in vitamins A and C, two top nutrients that helpsupport your immune system(especially important during cold and flu season). Want to try adding some grapefruit to your diet? ThisFennel & Grapefruit Saladmakes a simple and colorful side for chicken, fish or pork.
9. Papaya
Natural Sugar:11 grams per 1 cup cubed
Papaya’s 11 grams of sugar per cup is much lower than that of other popular tropical fruits like pineapple or mango. Additionally, papaya is high in folate—around 54 micrograms per cup or about 14% of the Daily Value.While you can enjoy it alone, papaya is a great addition to fruit salad. ThisCoconut-Cream Fruit Saladtopped with a zippy dressing made from lime and ginger will have you thinking about a tropical vacation.
10. Cantaloupe
Natural Sugar:13 grams per 1 cup cubed
Like watermelon, cantaloupe also has a high water content, so snacking on this fruit can help you meetyour hydration goals. Cantaloupe is also a great source of beta carotene, the provitamin that gets converted into vitamin A in the body to support vision and reproductive health.One cup of cantaloupe has nearly one-third of the Daily Value for vitamin A. Try adding cantaloupe to your next salad. ThisCantaloupe, Arugula & Goat Cheese Saladpairs sweet cantaloupe with peppery arugula and crunchy pistachios for a simple but flavorful side salad.
11. Oranges
Natural Sugar:12 grams per orange
Althoughorange juiceis high in sugar, whole oranges made our list of lower-sugar fruits. That’s because you need around three oranges for 1 cup of fresh juice. A whole orange contains 12 grams of sugar and is a good source of fiber, offering 3 grams per fruit. In addition to vitamin C, oranges are also a good source of essential nutrients like potassium and folate. If you’re looking for a flavorful weeknight dinner, try theseOrange-Ginger Chicken Bowls. Or enjoy a bowl of thisOrange Creamsicle Nice Creamfor dessert.
12. Peaches
Natural Sugar:13 grams per peach
The Bottom Line
Monitoring your sugar intake has many benefits, such as reducing your risk of diabetes and taming inflammation. However, cutting back on your sugar intake can be confusing because of the different types you can find in foods. The best approach is to limit added sugars instead of focusing too much on naturally occurring ones found in foods like fruit since they’re packaged with other beneficial nutrients like fiber and antioxidants. For those with certain health conditions like diabetes who must consider their overall sugar intake, this list can help you monitor your intake. In addition, “Pairing any fruit with healthy fats, such as avocados, seeds and nuts, is a great way to reduce the glycemic index of the fruit to promote blood sugar control,” says Barrera. That’s because fats help slow down digestion and, therefore, how fast your body absorbs sugar into your bloodstream (which is known as glycemic index).
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.Added Sugars.Li L, Yang H-Y, Ma Y, et al.Whole fresh fruit intake and risk of incident diabetes in different glycemic stages: A nationwide prospective cohort investigation.Eur. J. Nutr. 2022;62:771–782. doi:10.1007/s00394-022-02998-6U.S. Department of Agriculture. FoodData Central.Limes, raw.U.S. Department of Agriculture. FoodData Central.Lemon, raw.U.S. Department of Agriculture. FoodData Central.Avocados, raw, all commercial varieties.Pacheco LS, Li Y, Rimm EB, et al.Avocado consumption and risk of cardiovascular disease in US adults.J Am Heart Assoc. 2022;11(7). doi:10.1161/jaha.121.024014U.S. Department of Agriculture. FoodData Central.Raspberries, raw.2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.U.S. Department of Agriculture. FoodData Central.Kiwi fruit, raw.U.S. Department of Agriculture. FoodData Central.Blackberries, raw.Mattioli R, Francioso A, Mosca L, Silva P. Anthocyanins:A comprehensive review of their chemical properties and health effects on cardiovascular and Neurodegenerative Diseases.Molecules. 2020;25(17):3809. doi:10.3390/molecules25173809U.S. Department of Agriculture. FoodData Central.Strawberries, raw.Basu A, Izuora K, Betts NM, et al.Dietary strawberries improve cardiometabolic risks in adults with obesity and elevated serum LDL cholesterol in a randomized controlled crossover trial.Nutrients. 2021;13(5):1421. doi:10.3390/nu13051421U.S. Department of Agriculture. FoodData Central.Watermelon, raw.Imran M, Ghorat F, Ul-Haq I, et al.Lycopene as a natural antioxidant used to prevent human health disorders.Antioxidants. 2020;9(8):706. doi:10.3390/antiox9080706U.S. Department of Agriculture.Grapefruit, raw.U.S. Department of Agriculture.Papayas, raw.National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Folate.U.S. Department of Agriculture.Melons, cantaloupe, raw.U.S. Department of Agriculture.Oranges, raw, navels.U.S. Department of Agriculture.Peach, raw.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.Added Sugars.Li L, Yang H-Y, Ma Y, et al.Whole fresh fruit intake and risk of incident diabetes in different glycemic stages: A nationwide prospective cohort investigation.Eur. J. Nutr. 2022;62:771–782. doi:10.1007/s00394-022-02998-6U.S. Department of Agriculture. FoodData Central.Limes, raw.U.S. Department of Agriculture. FoodData Central.Lemon, raw.U.S. Department of Agriculture. FoodData Central.Avocados, raw, all commercial varieties.Pacheco LS, Li Y, Rimm EB, et al.Avocado consumption and risk of cardiovascular disease in US adults.J Am Heart Assoc. 2022;11(7). doi:10.1161/jaha.121.024014U.S. Department of Agriculture. FoodData Central.Raspberries, raw.2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.U.S. Department of Agriculture. FoodData Central.Kiwi fruit, raw.U.S. Department of Agriculture. FoodData Central.Blackberries, raw.Mattioli R, Francioso A, Mosca L, Silva P. Anthocyanins:A comprehensive review of their chemical properties and health effects on cardiovascular and Neurodegenerative Diseases.Molecules. 2020;25(17):3809. doi:10.3390/molecules25173809U.S. Department of Agriculture. FoodData Central.Strawberries, raw.Basu A, Izuora K, Betts NM, et al.Dietary strawberries improve cardiometabolic risks in adults with obesity and elevated serum LDL cholesterol in a randomized controlled crossover trial.Nutrients. 2021;13(5):1421. doi:10.3390/nu13051421U.S. Department of Agriculture. FoodData Central.Watermelon, raw.Imran M, Ghorat F, Ul-Haq I, et al.Lycopene as a natural antioxidant used to prevent human health disorders.Antioxidants. 2020;9(8):706. doi:10.3390/antiox9080706U.S. Department of Agriculture.Grapefruit, raw.U.S. Department of Agriculture.Papayas, raw.National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Folate.U.S. Department of Agriculture.Melons, cantaloupe, raw.U.S. Department of Agriculture.Oranges, raw, navels.U.S. Department of Agriculture.Peach, raw.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.Added Sugars.Li L, Yang H-Y, Ma Y, et al.Whole fresh fruit intake and risk of incident diabetes in different glycemic stages: A nationwide prospective cohort investigation.Eur. J. Nutr. 2022;62:771–782. doi:10.1007/s00394-022-02998-6U.S. Department of Agriculture. FoodData Central.Limes, raw.U.S. Department of Agriculture. FoodData Central.Lemon, raw.U.S. Department of Agriculture. FoodData Central.Avocados, raw, all commercial varieties.Pacheco LS, Li Y, Rimm EB, et al.Avocado consumption and risk of cardiovascular disease in US adults.J Am Heart Assoc. 2022;11(7). doi:10.1161/jaha.121.024014U.S. Department of Agriculture. FoodData Central.Raspberries, raw.2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.U.S. Department of Agriculture. FoodData Central.Kiwi fruit, raw.U.S. Department of Agriculture. FoodData Central.Blackberries, raw.Mattioli R, Francioso A, Mosca L, Silva P. Anthocyanins:A comprehensive review of their chemical properties and health effects on cardiovascular and Neurodegenerative Diseases.Molecules. 2020;25(17):3809. doi:10.3390/molecules25173809U.S. Department of Agriculture. FoodData Central.Strawberries, raw.Basu A, Izuora K, Betts NM, et al.Dietary strawberries improve cardiometabolic risks in adults with obesity and elevated serum LDL cholesterol in a randomized controlled crossover trial.Nutrients. 2021;13(5):1421. doi:10.3390/nu13051421U.S. Department of Agriculture. FoodData Central.Watermelon, raw.Imran M, Ghorat F, Ul-Haq I, et al.Lycopene as a natural antioxidant used to prevent human health disorders.Antioxidants. 2020;9(8):706. doi:10.3390/antiox9080706U.S. Department of Agriculture.Grapefruit, raw.U.S. Department of Agriculture.Papayas, raw.National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Folate.U.S. Department of Agriculture.Melons, cantaloupe, raw.U.S. Department of Agriculture.Oranges, raw, navels.U.S. Department of Agriculture.Peach, raw.
Centers for Disease Control and Prevention.Get the Facts: Added Sugars.
American Heart Association.Added Sugars.
Li L, Yang H-Y, Ma Y, et al.Whole fresh fruit intake and risk of incident diabetes in different glycemic stages: A nationwide prospective cohort investigation.Eur. J. Nutr. 2022;62:771–782. doi:10.1007/s00394-022-02998-6
U.S. Department of Agriculture. FoodData Central.Limes, raw.
U.S. Department of Agriculture. FoodData Central.Lemon, raw.
U.S. Department of Agriculture. FoodData Central.Avocados, raw, all commercial varieties.
Pacheco LS, Li Y, Rimm EB, et al.Avocado consumption and risk of cardiovascular disease in US adults.J Am Heart Assoc. 2022;11(7). doi:10.1161/jaha.121.024014
U.S. Department of Agriculture. FoodData Central.Raspberries, raw.
2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.
U.S. Department of Agriculture. FoodData Central.Kiwi fruit, raw.
U.S. Department of Agriculture. FoodData Central.Blackberries, raw.
Mattioli R, Francioso A, Mosca L, Silva P. Anthocyanins:A comprehensive review of their chemical properties and health effects on cardiovascular and Neurodegenerative Diseases.Molecules. 2020;25(17):3809. doi:10.3390/molecules25173809
U.S. Department of Agriculture. FoodData Central.Strawberries, raw.
Basu A, Izuora K, Betts NM, et al.Dietary strawberries improve cardiometabolic risks in adults with obesity and elevated serum LDL cholesterol in a randomized controlled crossover trial.Nutrients. 2021;13(5):1421. doi:10.3390/nu13051421
U.S. Department of Agriculture. FoodData Central.Watermelon, raw.
Imran M, Ghorat F, Ul-Haq I, et al.Lycopene as a natural antioxidant used to prevent human health disorders.Antioxidants. 2020;9(8):706. doi:10.3390/antiox9080706
U.S. Department of Agriculture.Grapefruit, raw.
U.S. Department of Agriculture.Papayas, raw.
National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Folate.
U.S. Department of Agriculture.Melons, cantaloupe, raw.
U.S. Department of Agriculture.Oranges, raw, navels.
U.S. Department of Agriculture.Peach, raw.
