List of Low-Carb Fruits with the Most and Least Sugar

If you are following a low-carb diet, you’ll want to stick to low-sugar fruits. Berries are low in sugar and high in many nutrients.

If you follow a low-carb diet or are living with diabetes, you may have a complicated relationship with fruit. You may have heard you don’t need to worry about how much sugar is in fruit because it is considered natural sugar. However, the truth is that it depends.

The Natural Sugar in Fruit

Fruits contain many nutrients, and if you’re going to be eating sugar it’s better to have some great nutrients to go with it!

The good news is that the fruits lowest in sugar have some of the highest nutritional values, including antioxidants and other phytonutrients. On the other hand, some people digest and process sugar better than others. If you are someone who responds well to a low-carb diet, it pays to be careful.

Fruit and Low-Carb Diets

The FDA recommends for adults to eat 2 cups of fruit per day. How much fruits you eat, may differ if you are following a specific low-carb diet plan. Some of the popular low-carb diet plans differ, based on whether they consider glycemic index or glycemic load (South Beach, Zone); while others just look at the amount of carbohydrate (Atkins, Protein Power). Other diets (Atkins, South Beach) don’t allow fruit at all in the first phase. Not all low-carb diets limit fruit, however. Diets like the Paleo diet, Whole30, and even Weight Watchers (although it’s not necessarily a low-carb diet) do not place a limit on fruit.

In general, if you are following a low-carb diet, you should try and eat fruits that are low in sugar. When consulting the list below, which ranks fruit based on sugar content, keep in mind that some values are per cup while others are per whole fruit.

Fruits Low in Sugar (Low-Carb Fruits)

Lime: 1.1 grams of sugar per fruit

Rhubarb: 1.3 grams of sugar per cup

Lemon: 1.5 grams of sugar per fruit

Apricots: 3.2 grams of sugar per small apricot

Cranberries: 4 grams of sugar per cup

Guavas: 4.9 grams of sugar per fruit

Raspberries: 5 grams of sugar per cup

Kiwifruit: 6 grams of sugar per kiwi

Fruits Containing Low to Medium Levels of Sugar

Blackberries: 7 grams of sugar per cup

Strawberries: 7 grams of sugar per cup

Figs: 8 grams of sugar per medium fig

Grapefruit: 8 grams of sugar per grapefruit half

Cantaloupes: 8 grams of sugar per large wedge

Tangerines: 9 grams of sugar per medium tangerine

Nectarines: 11.3 grams of sugar in one small nectarine

Papaya: 12 grams of sugar in one small papaya

Oranges: 12 grams of sugar in a medium orange

Honeydew: 13 grams of sugar per wedge

Cherries: 13 grams of sugar per cup

Peaches: 13 grams of sugar per medium peach

Blueberries: 15 grams of sugar per cup

Grapes: 15 grams of sugar per cup

Fruits Containing High to Very High Levels of Sugar

Pineapple: 16 grams of fruit per slice

Pears: 17 grams of sugar per medium pear

Bananas: 17 grams of sugar per large banana

Watermelon: 18 grams of sugar per wedge

Apples: 19 grams of sugar in a small apple

Pomegranates: 39 grams of sugar per pomegranate

Mangos: 46 grams of sugar per fruit

​​​Prunes: 66 grams of sugar per cup

Raisins: 86 grams of sugar per cup

Dates: 93 grams of sugar per cup

Source: Very well

 

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