SaveFruit is packed with vitamins, fiber and antioxidants, but sugar content varies a lot from one fruit to the next. If you are watching your sugar, these 12 low sugar fruits let you enjoy natural sweetness without overdoing it. Whole fruit is always a better choice than juice, because the fiber slows down how fast the sugar is absorbed.
Low sugar fruits at a glance
| Fruit | Serving | Approx. sugar |
|---|---|---|
| Avocado | 1 whole | about 1 g |
| Lemon or lime | 1 fruit | 1–2 g |
| Apricot | 1 fresh | about 3 g |
| Cranberries (fresh) | 1 cup | about 4 g |
| Guava | 1 fruit | about 5 g |
| Kiwi | 1 fruit | about 6 g |
| Strawberries | 1 cup | about 7 g |
| Plum | 1 medium | about 7 g |
| Grapefruit | ½ fruit | about 8 g |
| Watermelon | 1 cup diced | about 9 g |
| Peach | 1 medium | about 13 g |
| Cantaloupe | 1 cup | about 13 g |
1. Avocados
SaveYes, avocado is a fruit, and it is one of the lowest in sugar: USDA data shows well under 1 g per 100 g. It is rich in healthy fats and fiber. Enjoy it on toast, in salads or blended into smoothies, or try our avocado ice cream.
2. Berries (Strawberries, Raspberries, Blackberries)
SaveA cup of strawberries has about 7 g of sugar, and raspberries and blackberries are similar while being very high in fiber. Eat them fresh, on Greek yogurt or in overnight oats.
3. Kiwifruit
SaveAbout 6 g of sugar per kiwi, plus a lot of vitamin C and fiber. Slice it on its own, add it to fruit salad or blend it into a green smoothie.
4. Cranberries
SaveFresh cranberries are very tart and low in sugar, around 4 g per cup. Dried cranberries and cranberry juice are a different story, as they are usually sweetened.
5. Peaches
SaveA medium peach has about 13 g of sugar, higher than berries but still moderate. Slice it fresh, grill it for salads or stir it into Greek yogurt.
6. Plums
SaveAbout 7 g of sugar in a medium plum, with vitamin C, vitamin K and fiber. A great grab-and-go snack.
7. Grapefruit
SaveHalf a grapefruit has about 8 g of sugar and plenty of vitamin C. Note: grapefruit interacts with several medicines, including some statins and blood pressure drugs, so check with your pharmacist if you take regular medication.
8. Apricots
SaveOne fresh apricot has about 3 g of sugar and some vitamin A and fiber. Add a few to oatmeal or salads. Dried apricots are much more concentrated in sugar.
9. Watermelon
SaveAbout 9 g of sugar per cup, and it is mostly water, so it is low in calories and very hydrating on hot days.
10. Cantaloupe
SaveAbout 13 g of sugar per cup, with vitamins A and C. Cube it for snacks or fruit salad.
11. Lemons and Limes
SaveOnly 1 to 2 g of sugar per fruit. Squeeze them into water, dressings and marinades for flavor without sugar.
12. Guavas
SaveAbout 5 g of sugar per fruit and very high in fiber and vitamin C. Eat it fresh or blend it into smoothies.
FAQ
Which fruit has the least sugar?
Avocado, followed by lemons and limes. Among sweet fruits, berries are some of the lowest.
Is fruit sugar bad for you?
Sugar in whole fruit comes with fiber, water and nutrients, so it is not the same as added sugar. Juice and dried fruit are easier to overdo. If you have diabetes, follow your doctor’s or dietitian’s advice on portions.
How can I add low sugar fruits to breakfast?
Top Greek yogurt or overnight oats with berries, or blend them into a smoothie with protein. Ideas: our breakfast meal prep ideas and morning smoothies.
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