Many people consume more sugar than they realize. In fact, most American adults consume as much as 17 teaspoons (68 grams) of added sugar every day. That's more than three times the American Heart Association's recommended limit of 6 teaspoons (25 g) of added sugar per day for women and double the limit of 9 teaspoons (36 g) for men. Additionally, too much added sugar has been linked to weight gain, type 2 diabetes and heart disease.
Brownies and apples both contain sugar, so is all sugar the same? Not really. It is important to understand the difference between natural and added sugars. Naturally occurring sugars occur naturally in foods such as fruit (fructose and glucose) and milk (lactose). On the other hand, added sugars are added to food during processing.
Although your body processes both types of sugar similarly, it's important to look at the whole package. Colette Micko, MS, RDN, CDES, a registered dietitian with Top Nutrition Coaching, says, "There are many benefits to eating whole, unprocessed fruits and vegetables, which often contain modest amounts of natural sugars. These benefits include fiber, vitamins/minerals and phytochemicals."
Research also supports the health benefits of fruits, despite their sugar content. "A recent study found that there is an inverse relationship between whole fruit consumption and the risk of diabetes. The more whole fruit consumed (every 300 grams of whole fruit per day) reduced the risk of developing diabetes. This may seem contrary to what most people think," says Micko.
However, people with diabetes may need to consider how much natural sugar a food contains. "Any sugar consumption, whether natural or added, contributes to the total number of carbohydrates per day. Because of this, individuals with diabetes may need to reduce their intake of natural sugars to meet their daily total carbohydrates recommended by their registered dietitian or physician," says Erika Barrera, MPH, RDN, registered dietitian and wellness educator at Leafe Nutrition.
To help you with your choices when it comes to fruit and sugar, we've ranked low-sugar fruits from lowest to highest sugar content.
1. Lemons and limes
Natural sugar: 1 gram each and 2 grams each
Lemons and limes are culinary staples to give dishes a zesty brightness. They also top this list as the fruit with the lowest sugar content, with 1 and 2 grams of sugar per fruit, respectively. In addition to their lower sugar content, these citrus fruits are also high in vitamin C. Since you're unlikely to snack on either of these tart fruits alone, try them in this flavorful One-Pan Cilantro-Lime Chicken or this refreshing Lemon Frozen Yogurt Ripieno.
Natural sugar: 1 gram each
Although many people assume that avocados are vegetables because they are not very sweet, they are actually fruits. These creamy fruits contain only 1 gram of sugar for a whole piece. In addition to being lower in sugar, avocados are also surprisingly high in fiber, with about 7 grams of fiber per half of an avocado. Julie Pace, RDN of Core Nutrition Health & Wellness, says, "Adding avocados to meals can increase satiety, support weight management goals, nourish gut health, reduce cardiovascular disease risk, and improve diet quality. " Avocado makes a great salad topper, and we all know avocado toast, but have you tried these Avocado Fries with Sriracha Aioli?
3. Raspberries
Natural sugar: 5 grams per 1 cup
Juicy raspberries are not only low in sugar, with just 5 grams of natural sugar per cup, but they are also low in calories and incredibly high in fiber. Just one cup provides 8 grams of fiber, which is more than one-fourth of the 25-34 daily grams of fiber recommended for American adults. If you keep your freezer stocked with some frozen raspberries, you can blend up this Mango Raspberry Smoothie at any time.
Natural sugar: 7 grams each
"One small kiwi contains only 6 grams of natural sugar, 2 grams of fiber and almost 90% of your daily recommended amount of vitamin C! They are also a rich source of carotenoids, a specific type of phytochemical shown to promote eye and skin health," says Micko. These fluffy little fruits also offer many other health benefits, from constipation relief to better sleep. Mango and pineapple aren't the only fruits that can be used as a delicious taco topper; these Easy Fish Tacos with Kiwi Salsa are a delicious option for taco night.
5. Blackberries
Natural sugar: 7 grams per 1 cup
Although they contain a little more sugar than raspberries, blackberries are also a great low-sugar fruit. "One cup of blackberries contains only 7 grams of natural sugar and 8 grams of dietary fiber (that's great value for money). Blackberries are also a rich source of phytochemicals (plant compounds that fight disease), including compounds shown to fight disease, prevent chronic illness and improve memory," says Micko. Take your toast to the next level with this homemade Blackberry Jam with hints of lime and ginger. Blackberries are not only suitable for sweet dishes; Try these Blackberry BBQ Pork Chops for dinner and you'll see.
6. Strawberries
Natural sugar: 7 grams per 1 cup halved
Strawberries are perhaps one of the most popular small fruits on the market. In addition to providing nearly 100% of the daily value for vitamin C per serving, strawberries are also low in sugar, with only 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 this Strawberry Balsamic Spinach Salad with Chicken.
7. Watermelon
Natural sugar: 10 grams per 1 cup
The lower sugar content of watermelon is partly due to the high water content of this summer fruit. A 1-cup serving of watermelon contains less than 10 grams of sugar and up to 5 ounces of water. Watermelon is also rich in lycopene, an oxidative stress-reducing antioxidant that has been linked to a lower risk of chronic diseases such as heart disease, type 2 diabetes and Alzheimer's disease. Sweet watermelon and creamy, tangy goat cheese make a magical duo in this Watermelon Goat Cheese Salad with Citrus Vinaigrette.
8. Grapefruit
Natural sugar: 11 grams per ½ piece
You might be surprised that grapefruit, which is famous for its tart flavor, is so high on the list. However, it is still considered a low-sugar fruit, with just half a grapefruit containing less than 11 grams of sugar. Grapefruit is rich in vitamins A and C, two top nutrients that help support your immune system. (Especially important during cold and flu season.) Want to try adding some grapefruit to your diet? This fennel and grapefruit salad is a simple and colorful side dish for chicken, fish or pork.
Natural sugar: 11 grams per 1 cup cubed
Papaya's 11 grams of sugar per cup of papaya cubes is much lower than that of other popular tropical fruits such as pineapple or mango. Additionally, papaya is high in folate: about 54 mcg per cup or about 14% of the recommended daily intake for folic acid. Although you can enjoy it on its own, papaya makes a great addition to fruit salad. This fruit salad with coconut cream and a spicy dressing made from lime and ginger reminds you of a tropical holiday.
Natural sugar: 13 grams per 1 cup cubed
Like watermelon, it also has a high water content, so snacking on this fruit can help you reach your hydration goals. Cantaloupe is also a great source of beta-carotene, the 'provitamin' that is converted into vitamin A in the body to support vision and reproductive health. One cup of cantaloupe contains almost a third of the daily value for vitamin A. Try adding cantaloupe to your next salad. This Melon, Arugula, and Goat Cheese Salad combines sweet melon with peppery arugula and crunchy pistachios for a simple yet flavorful salad.
Natural sugar: 12 grams each
Although orange juice is high in sugar, whole oranges were on our list of fruits with lower sugar content. You need about three oranges for one cup of fresh juice. A whole orange contains 12 grams of sugar and is a good source of fiber, with 3 grams per fruit. In addition to vitamin C, oranges are also a good source of essential nutrients such as potassium and folic acid. If you're looking for a flavorful weeknight dinner, enjoy these Orange-Ginger Chicken Bowls. Or enjoy a bowl of this Orange Creamsicle Nice Cream for dessert.
Natural sugar: 13 grams each
Biting into a sun-ripened, juicy and sweet peach may be the best of summer's simple pleasures. These fluffy fruits contain less than 13 grams of sugar per piece and other nutrients such as fiber, potassium and vitamins A and C. Like many fruits, peaches provide soluble and insoluble fiber. Soluble fiber keeps cholesterol levels in check, while insoluble fiber promotes digestion by preventing constipation, along with many other benefits of each. Maximize your fiber intake by eating the skin of the peach. Do you have leftover ricotta cheese? Try this 5-minute pistachio and peach toast recipe, which combines creamy ricotta with freshly sliced peaches and honey.
It comes down to
There are many benefits to monitoring your sugar intake, but cutting back on your sugar intake can be confusing. The best approach is to limit added sugars rather than focusing too much on the naturally occurring sugars found in foods like fruit. Foods with natural sugars are packed with other beneficial nutrients such as fiber and antioxidants. For people with certain health conditions, such as diabetes, who need to watch their total sugar intake, this list can help you monitor your intake. Additionally, "combining fruits with healthy fats, such as avocados, seeds, and nuts, is a great way to lower the fruit's glycemic index and keep blood sugar levels in check," says Barrera.
