Fruits have featured in the most popular food trends, from smoothies and parfaits to breakfast bowls and desserts. They also make for great additions to salads, green juices, and snack recipes for that extra dose of sweetness. Rich in nutrients, fiber, and antioxidants, fruits are generally good for you. However, whether you’re diabetic, cutting down on sugar, or just curious, it is good to know just how much sugar each fruit contains. Here are five fruits that are high in sugar, and five that aren’t.
Fruits That Pack In The Sugar
One of the best things about summer, mangoes are both delicious and high in sugar. One cup of mangoes gives you 22.54 grams of sugar. But, they’re also high in vitamin A, vitamin C, potassium, and folate, making them a great option to snack on, in moderation.1
You can never have just one fig. And, perhaps their high sugar content is to blame for that. One fig packs in a staggering 10.41 grams of sugar. However, they’re also high in vitamin A and potassium, making them suitable for consumption in moderation.2
Most of us have binged on grapes while watching television. While they’re delicious, one cup of grapes has 23.37 grams of sugar. But, they’re high in phosphorous, potassium, vitamin A, and vitamin C, as well. So, as long as you keep a watch on those portions, nibble away!3
Orange juice, or OJ, is a lot more popular than the fruit. Nevertheless, oranges make for delicious snacks, especially since you can drop one in your bag and eat it anywhere.
One orange comes with 14 grams of sugar. While that is a lot of sugar, considering that it also comes with a lot of potassium, magnesium, vitamin A, and vitamin C, they make for a good addition to your diet.4 5
From featuring in barbecues to being added to pizzas, pineapples are extremely versatile. While this juicy fruit is delicious, one cup of pineapple chunks packs in 16.25 grams of sugar. But don’t feel guilty about them to your next recipe as pineapples also contain potassium, magnesium, and vitamin C.6
Fruits That Aren’t High In Sugar
Strawberries are arguably one of the most beloved fruits, considering the fact that they’re added to smoothies, cakes, pancakes, and even oatmeal. Strawberries are high in potassium, phosphorous, and vitamin C. But, the best part? They only have 7.43 grams of sugar in a cup. So, go ahead and indulge in strawberries. We would advise discretion when it comes to chocolate-covered strawberries, though!7
Here’s another berry to add to this list. Cranberries are most popular for their juice and jam alternatives, not to mention their role in Thanksgiving recipes. But, they’re also rich in potassium, vitamin C, and vitamin A and only come with 4.70 grams per cup. So, don’t hesitate to snack on them whenever you crave something sweet.8
Neck and neck with strawberry when it comes to popularity, blueberries are both versatile and delicious. If you love snacking on blueberries, rejoice! Because one cup has only 14.74 grams of sugar.
Although the figure might seem a little high, it’s important to remember that 1 cup can pack a lot of blueberries. Furthermore, they’re rich in vitamin C, potassium, and are full of antioxidants, which make them a great addition to a healthy diet.9
This juicy fruit isn’t just refreshing but also comes with a host of benefits. It is rich in potassium, iron, magnesium, phosphorous, and vitamin C. And, all of this with just 9.42 grams of sugar per cup. Don’t forget to add watermelon to your cart the next time you’re shopping for groceries.10
This vibrant fruit finds its place in most breakfast and parfait recipes. One kiwi only has about 6.2 grams of sugar and is high in calcium, magnesium, potassium, phosphorous, and vitamin C. So go ahead, be a little generous with your serving of kiwis.11
Fruits are a vital part of a balanced diet. Research shows that the best way to get the most benefits from a fruit is to eat it whole, with the skin.12 However, as with any other food, it’s important to eat all fruits in moderation.
|↑1||Basic Report: 09176, Mangos, raw. United States Department Of Agriculture.|
|↑2||Basic Report: 09089, Figs, raw. United States Department Of Agriculture.|
|↑3||Basic Report: 09132, Grapes, red or green (European type, such as Thompson seedless), raw. United States Department Of Agriculture.|
|↑4||Basic Report: 09205, Oranges, raw, with peel. United States Department Of Agriculture.|
|↑5||Raw Fruits Poster. US Department Of Health And Human Services.|
|↑6||Basic Report: 09266, Pineapple, raw, all varieties. United States Department Of Agriculture.|
|↑7||Basic Report: 09316, Strawberries, raw. United States Department Of Agriculture.|
|↑8||Basic Report: 09078, Cranberries, raw. United States Department Of Agriculture.|
|↑9||Full Report (All Nutrients): 09050, Blueberries, raw. United States Department Of Agriculture.|
|↑10||Basic Report: 09326, Watermelon, raw. United States Department Of Agriculture.|
|↑11||Basic Report: 09148, Kiwifruit, green, raw. United States Department Of Agriculture.|
|↑12||Slavin, Joanne L., and Beate Lloyd. “Health benefits of fruits and vegetables.” Advances in Nutrition: An International Review Journal 3, no. 4 (2012): 506-516.|