How Much Sugar is in Your Favorite Fruit?

By , SparkPeople Blogger
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

I feel this information is good. However may discourage some with "I might as well eat a candy bar", leading to hopelessness and failure. Report
Everything in moderation. Fruit has so many more health benefits. Report
I enjoy almost all fruits. This is good information. Report
still going to enjoy the bananas and oranges but good info Report
Now I know why I like mangos so much!
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I eat oranges all the time for my fruit intake. Is this trying to tell me that oranges are not a very good choice? Report
WoW....my friend and favorite Blueberry!! ??? 9.96 I'll have to swap fruits 1 day a week. Report
Thank you for this article. We all know, now, the impact of sugar on our lives and yet when choosing between fruits and vegetables so often fruit is where we run. Okay, it is fruit and natural sugars (at least as far as we know given the amount of GMO products out there) however it is still sugar and often a lot higher than we think.

I'd love to see a similar article looking at the sugar in vegetables. Sugar is not an industry invention and it's everywhere. Knowing where it is would be a great help. Report
Very helpful Report
This article was quite informative. I enjoy eating frequently most of these fruits and it gives me a point of reference. Report
HEIDISHOPE
Those of us with diabetes and pre-diabetes and insulin resistance must all be very careful of how much fruit we eat and in what form (fresh, frozen, dried, canned, etc). This list will help me make good, better, best choices! Thanks! Report
1 piece of fruit per day is actually plenty. We should be eating more veggies and less fruit. Report
Interesting with some of the sugar content and I agree that moderation is key. With Weight Watchers having fruits as no points, I wonder if using fruits as fill in for sugar snacks can be the downfall of some members? I agree - fruit doesn't make you fat BUT have to wonder if you eat more than 3-5 servings a day substituting it for sugar laden snacks, can it hold you back from losing ? Report
I haven't met a fruit that I don't like. Sometimes I get the frozen kind when they are off season, but most of the time we have apples, bananas,and oranges. Report
Just love an orange for a quick refreshing go to snack. A great treat! Report
Thanks for all the information. I also was surprised about some of the findings. Larksongrutth; I believe the orange alone will not raise the blood sugar that quickly, but the concentrated juice from them will. Report
I eat grapes the most because of all the fruits on the list they are generally the cheapest and available year round. But maybe it's my sweet tooth which makes them my favourite. I actually love mango and papaya but they can be pricey. Report
I'm reading Richard Bernstein MD's "The Diabetes Diet" and learning so much about blood sugar. I don't have diabetes but I do have Insulin Resistance as all obese do according to him. He never eats fruits because he says they effect blood sugar. He's been a Type 1 diabetic since age 12 and is 78 now. He has lectures on YouTube that are very helpful. I still have 1/2 a grapefruit daily, but I cut out the bananas. If you read Richard Johnson MD's "The Sugar Fix" you also learn a lot. Report
I always worry that articles like this will scare people off from eating fruit. Unless you're diabetic, eat your dang fruit and don't worry about the sugar factor. How many people can honestly say they got fat by eating too much fruit? Report
Fruits add to our daily intake of natural vitamins and fiber. Report
Good information to have, but I would still choose fruit over sugary snacks. Report
JMB369
I love all fruits, and agree that eating fruit is 'way better than eating a chocolate chip cookie, a muffin (even bran!), or baked goods of any kind. That said, I try for three a day, and sometimes eat as many as five. My excess weight did not come from eating fruit. It came from portions that were too large, from making peanut butter my snack of choice, and from skimping on the exercise. P.S. My favorite fruit is probably mango, with oranges, apples and raspberries right up there on the list. Report
I am not diabetic but I started monitoring my carbs to break plateaus and began to realize how many carbs were in fruit. I don't use any processed sugars, so to satisfy my craving for sweet, I eat fruit. 3 pieces of fruit can easily add up to 70 carbs a day. Better than starches, but it still adds up. Report
I love all summer fruits, peaches, apricots, grapes, berries. But there's a lot more to fruit than sugar, there's fibre all sorts of vitamins and minerals that are different in every fruit. The recommended intake is supposed to be 3 serves, but I don't think that 5 serves would do too much harm Report
I love berries, apples, grapefruit, and, occasionally, pineapple and bananas. Report
Link isn't working: ''USDA Database for the Added Sugars Content of Selected Foods''

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Oops, mangos are my fav...oh we'll, like they said...better than a candy bar... Pssssst blueberries are there... Report
I eat red or black grapes every day. that is my evening snack. I didn't see blueberries listed. I eat those too. I don't mind the sugar, everything in moderation. I don't eat candy, or any sweetened baked goods. Don't drink sugary drinks.
I do experience low sugar and an orange or orange juice is recommended for raising the sugar fast. Report
Strawberries are my favorite fruit. I normally try to not mix high sugar fruits but I thought oranges were higher sugar thean pomegranates. That really surprised me. I use to not eat bananas because of the sugar but I rather eat fruit than cake any day. Thanks for the information. Report
NEWFREEDOM4ME
Thanks for this information. I was just wondering about this. I was suprised at the orange. I thought it had more sugar Report
Great info. I love fresh fruits. Report
My only dessert lately, has been frozen cherries, no sugar, nothing added, just cherries. Report
KMF2012
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!! Report
Apples are my top pick! Report
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. Report
PWKEMMER
Good information to have. Like everything else, moderation, moderation, moderation! Report
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. Report
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). Report
I do NOT like this new format to The Daily Spark, I can't find any articles that I haven't read! Report
GOODWITCH333
Wow! I had no idea about pomegranate!! I would have guessed them to be in the plum range for sweetness. Report
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? Report
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. Report
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.
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