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Which Fruits Have the Highest and the Lowest Amount of Sugar?

The food industry likes to call all sugars “natural.” But don’t be fooled. Some forms of sugar are natural, and some are added to your food by humans. The latter is often called “added sugar,” “refined sugar,” or “simple carbohydrates.” Eating too much added sugar can cause weight gain and increase the risk of type 2 diabetes and tooth decay, which can even lead to death.

Fruits with the lowest sugar content

Fruits with the lowest sugar content are berries, peaches, apples, pears dried or fresh, grapefruit, and watermelon.

Although grapefruit is a fruit well-known for its high mineral content and ability to improve digestion and metabolism, it also contains relatively little sugar.


Berries have the lowest sugar content of all fruits. They are high in fiber, antioxidants, and vitamins C and K. Berries contain more water than any other type of fruit, which means they are low in calories. The average berry contains about 50 percent pulp, 40 percent seeds, and 10 percent skin. This is why we recommend eating berries with their skins, as they contain the most nutrients and fiber while removing the seeds will leave you with less flavor!

While some berries may have higher sugar levels, don’t be fooled! These fruits still contain fewer carbohydrates than many other foods on this list, such as grapes (which are notorious for their high carb counts). So go ahead. Enjoy those tasty treats while staying healthy simultaneously!


Peaches are an excellent source of fiber, vitamins, and minerals. They contain a moderate amount of sugar. A medium-sized peach contains about 10 grams of sugar, less than half the amount contained in an average serving size of cereal or granola bar. Because they are low in calories and high in potassium, peaches can be part of a healthy diet for children and adults alike.

Peaches also contain antioxidants such as beta carotene that may help prevent cancer cells from growing too quickly or spreading throughout your body (1).

You should eat one peach daily to get all its health benefits!

Apples and pears, dried or fresh

Apple and pear are good choices if you need to moderate your sugar intake. If you’re watching your weight, apples and pears are also low in calories. Of course, the amount of sugar varies among the varieties and depends on the apple production process. Red Delicious has about 16g, while the Granny Smith variety contains around 11g of sugar per apple.

Both dried and fresh versions of apples and pears contain vitamin C, which helps build a strong immune system, but the dried variety also offers fiber that helps keep blood sugar levels stable. The best part? They taste great!


Grapefruit is a citrus fruit. It is low in sugar but high in vitamin C. Half of a grapefruit contains only 39 calories and no cholesterol or fat. Grapefruits are an excellent source of potassium and can help lower blood pressure. They also contain lycopene which is an antioxidant that may help prevent some cancers.

Fruits with the highest sugar content

Bananas are a very common fruit that you can find almost anywhere. They are also high in sugar, containing around 12 grams per large banana (this number will vary depending on the size of the banana). But don’t worry! Too much sugar won’t hurt you and might even help your health! Sugar causes a spike in insulin levels, which then causes your body to release more fat-burning hormones like norepinephrine and epinephrine. This is why many people turn to foods with carbs when they want to lose weight fast or feel more energized after eating them—it helps you burn fat faster! However, if you have diabetes or pre-diabetes, be sure not to eat too much of this kind of food because it could make things worse for you by causing spikes in blood sugar levels due to its high glycemic index (GI).


Bananas, one of the most widely consumed fruits in the world, are sweet and soft. They are also a good source of fiber and potassium, and other nutrients such as vitamins B6, C, E, and K. Bananas are a quick way to moderate your blood sugar levels after eating high-sugar foods like cakes or candies.

Many people don’t realize that bananas are high in sugar because they aren’t fresh when you buy them at the supermarket. This means that their natural sugars have already been converted into starch, so they won’t get ripe before they reach your kitchen pantry! That said. Some green bananas have lower levels than others, so always check out what kind you’re buying before purchasing any fruit or vegetable with higher amounts of natural sugars (like pineapples). While most people know that this tropical fruit tastes delicious when eaten by itself (or added to smoothies), there are many other ways you can benefit from having some around:


As you can see, grapes have the highest amount of sugar, with 26 grams per cup. They’re also a good source of fiber, potassium, vitamin C and B6. However, they don’t have much protein or fat, so if you’re looking for a fruit that will provide all the essential nutrients, this isn’t it!

Dates and figs

Dates and figs are high in sugar. They are also high in fiber, meaning their net impact on your blood glucose will be neutral (i.e., they don’t raise it).

Dates can be eaten whole or chopped up, but the latter is easier to eat and digest. If you’re not used to eating dates, start with a few at a time until your body gets accustomed to them.

They’re great added to smoothies or oatmeal!


Mango is a tropical fruit, which means that it thrives in warm climates. It’s rich in vitamins A and C, potassium, calcium, and fiber. Mangos are also rich in vitamin B6 (pyridoxine), which helps reduce high homocysteine levels – an indicator of heart disease risk.


For those looking to reduce their sugar consumption, a low-sugar diet can provide the benefits of improved health and weight loss benefits. But keep in mind that not all fruits have the same sugar content. The best way to keep track of your sugar intake is by keeping an eating journal or using apps like MyFitnessPal to record what you eat throughout the day.

Author bio

Travis Dillard is a business consultant and an organizational psychologist based in Arlington, Texas. Passionate about marketing, social networks, and business in general. In his spare time, he writes a lot about new business strategies and digital marketing for DigitalStrategyOne.

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