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How Much Sugar is in Your Favorite Fruit?

By: , SparkPeople Blogger
2/16/2013 6:00 AM   :  63 comments   :  123,202 Views

Fresh fruit boasts a high amount of fiber, water, and a slew of other vitamins and minerals--but it can also come with a good amount of sugar. Even though fruit contains only natural sugars and is a healthy choice in moderation, it's a good idea to watch how much sugar you're taking in regardless of where it comes from. Have you ever wondered just how much of the sweet stuff is found in nature's candy? If you were to choose the fruit with the least amount of naturally-occurring sugar, which would be your best bet: Bananas, apples, or oranges?
 
The Winner: Oranges!
Per 100 grams of edible fruit, juicy oranges contain 9.35 grams of natural sugars. Apples are a close second at 10.39 grams, and bananas weigh in at 12.23 grams. Want to know how some of your other favorite fruits stack up? Check out the chart below!

Fruit (100 grams of edible portion) Sugar Grams (4 grams = ~1 tsp)
Raspberries 4.42
Strawberries 4.66
Blackberries 4.88
Papaya 5.90
Watermelon 6.20
Grapefruit (pink) 6.89
Cantaloupe melon 7.86
Honeydew melon 8.12
Peaches 8.39
Kiwi 8.99
Apricots 9.24
Pineapple 9.26
Oranges 9.35
Pears 9.80
Plums 9.92
Blueberries 9.96
Apples 10.39
Bananas 12.23
Cherries (sweet) 12.82
Mango 14.80
Grapes 16.25
Figs 16.26
Pomegranate 16.57
 
Source: U.S. Department of Agriculture, ''USDA Database for the Added Sugars Content of Selected Foods''

One last note about fruit and sugar: Don't let those numbers scare you too much! Keep in mind that all fruit is great for you in moderation, just like any other food. Plus, a piece of fruit is always a better choice than a candy bar that's packed with processed sugars and additives. Aim to enjoy 2-3 servings of fruit per day to reap the sweet benefits of vitamins, minerals, fiber and antioxidants!

What's your favorite fruit? Do you monitor your sugar intake, even from natural sugars?



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Comments

  • 13
    Great info. I love fresh fruits. - 2/16/2013   7:57:49 PM
  • 12
    My only dessert lately, has been frozen cherries, no sugar, nothing added, just cherries. - 2/16/2013   6:01:30 PM
  • KMF2012
    11
    My mouth is watering just reading through that list of fruits. I must admit, some I have never tried, but love the apples, oranges, melons, and berries!! And bananas of course!! - 2/16/2013   5:24:22 PM
  • 10
    Apples are my top pick! - 2/16/2013   3:09:47 PM
  • 9
    Nobody ever got fat from eating too many oranges. Or bananas. Or apples. Being wary of sugar in fruit (unless you have some other complication) seems silly. - 2/16/2013   2:30:48 PM
  • PWKEMMER
    8
    Good information to have. Like everything else, moderation, moderation, moderation! - 2/16/2013   2:15:27 PM
  • 7
    My mother sees articles like this and suddenly declares that she can't eat any fruit at all because of all the sugar. I know you said that fruit is better than a candy bar, but people like her have an all-or-nothing mentality, and rarely bother to read the fine print. - 2/16/2013   1:23:41 PM
  • 6
    It's great to see this sugar content here, but I'd also like to see the fiber content. One of the major reasons fruit is still a way better option than candy is because the way fruit is delivered to us also allows us to get our fiber, vitamins, and other essential nutrients (which I recognize is mentioned here). - 2/16/2013   1:18:58 PM
  • 5
    I do NOT like this new format to The Daily Spark, I can't find any articles that I haven't read! - 2/16/2013   1:08:13 PM
  • GOODWITCH333
    4
    Wow! I had no idea about pomegranate!! I would have guessed them to be in the plum range for sweetness. - 2/16/2013   11:31:23 AM
  • 3
    Thank you for this article. My dad has just been diagnosed with diabetes and I can see that we have had some really misconceptions about fruit choices. One question I do have: We were told that oranges raise blood sugar more quickly than other fruits, but they are lower than apples and bananas on the list. Is there something about the juiciness of the citrus fruit that causes this or do the higher sugar fruits actually have more of the same problem? - 2/16/2013   10:45:48 AM
  • 2
    I don't usually think to much about the sugar content in fruit. Love all fruit, but my favorite has to be the banana. Thanks for the information. - 2/16/2013   8:18:56 AM
  • 1
    There is diabetes in my family, but my blood sugar has always been good. So, I haven't had a need to monitor my sugar intake from fresh fruits.

    I love bananas and feel they've gotten a bad nutrition rap because they can be high in sugar. The key to eating bananas is eating them before they start turning brown. As they turn brown, that sugar content does increase. I'm also fond of oranges, tangerines, tangelos, clementines, etc. Love my citrus fruits.
    - 2/16/2013   6:06:04 AM

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