Fruits with the Most and the Least Sugar

The places of fruits in nutrition are important. Fruits have fiber and other nutrients needed for health. It also contains natural sugar and some have more sugar than others. Those who want to buy less sugar usually give up chocolate, soda and sugar consumption, but the sugars taken with fruits do not come to mind. Sugar taken from fruits is not very harmful. Worrying about sugar, stressing it will probably be more harmful than consumed sugar. Find out which fruits have the most sugar instead of worrying. This article has been prepared to give an idea to those who want to reduce the daily sugar intake.

Fruits with More Sugar


One mango contains 45-46 grams of sugar. In this case, it can be said to be more sugary than most sweet buns. One serving of mango is generally considered to be worth about one glass. It is not the best choice for those trying to keep an eye on their weight or how much sugar they eat. Those who want to taste better should only eat a few slices to reduce their sugar intake.


Grape ranks high on the lists in terms of sugar content. Approximately 23 grams of sugar can be found in a glass of grapes. Some grapes are sweeter than others. For example, “Cotton Candy” or “cotton candy” grapes, which are not grown in our country and are named because of their taste, have much more sugar. Freezing the grape by cutting it in half is also an option, so those who crave grapes can eat it more slowly. Frozen grapes can be refreshing summer treats.


This red, pink sweet-looking fruit, which is very beneficial in terms of containing antioxidants and anti-inflammatory compounds, contains 18-20 grams of sugar in a glass. The fruits are small, so it’s easy to overdo it and eat more than desired. Snacks should be measured in advance so you can know exactly how much sugar to take. Dried cherries are much higher in sugar content than fresh ones.

Lychee (Lychee)

It’s not a popular snack, but this exotic fruit is a favorite on Thai restaurant menus and cocktails. Also known as king fruit, the fruit that grows in China, Vietnam, India and the Philippines is surrounded by a red rind, inside is white and very sweet. One glass of lychee fruit grown in Mersin and its districts in our country contains about 30 grams of sugar. Although it has a lot of sugar, a glass of lychee has more than 100 percent of the recommended daily intake of vitamin C.


One medium pear has 17 grams of sugar. Those who try to reduce sugar and do not want to eat the whole pear can eat 1-2 slices and put the rest in the refrigerator to eat later. Pears can be sliced and added to salads or yogurt.


The sugar in a medium-sized slice of this delicious summer fruit is 17-18 grams. People need more electrolyte when they sweat, exercise, and are hot outside. Watermelons are full of water and special minerals called electrolytes. One or two slices of food are best suited to reduce sugar intake.


Figs are the most sugar-dense fruit, only a medium fig contains about 8 grams of sugar. It is recommended that proteins and healthy fats be paired with fruits. This is the biggest mistake made in morning smoothies, only fruit is added and other needed nutrients are neglected. Those who keep an eye on their sugar can slice figs and eat them with goat cheese to increase their protein intake. It can also be served alongside lean meats such as figs, skinless chicken, or added to sauces.


One medium banana contains 14 grams of sugar. If this is more than expected, a few slices of banana can be added to oatmeal in the morning, into cornflakes, to a toast made with peanut butter.

Those with Less Sugar


A whole avocado contains only 1.33 grams of sugar. It can be added to salads, spread on toast bread, added to salads in the form of slices or crushed and mixed with ingredients such as tomato, salt, garlic, hot pepper, onion, lemon juice and used as a sauce. Even with low sugar, avocados are high in calories, so their consumption should not be turned into a daily habit.


It is at the bottom of the list of fruits containing sugar. Guava, a tropical fruit, has 5 grams of sugar and about 3 grams of fiber each. This is more than a serving of brown rice or a slice of whole grain bread. Even more fiber can be obtained if crusty guava is added to smoothies.


It contains 8 grams of fiber and only 5 grams of sugar per cup. Fiber is good for digestion and makes you feel fuller with fewer calories. They are the perfect size for a snack.


There are 4-5 grams of sugar in 100 grams of these fruits. In addition, the amount of protein in this amount of blackberries is 1.39 grams and the amount of fiber is 5.3 grams.

Cantaloupe Melon

It is surprising that there are only 5 grams of sugar and only 23 calories in a single medium slice. Those looking for a different flavor can try it with some cottage cheese and a pinch of salt. Sugar melons (winter melons) are sweeter, each slice contains nearly 11 grams of sugar. Melons also contain vitamin C, iron, and potassium.


Half of a small one has 6 grams of sugar. Even a small one is quite large, so it will be enough to eat half at a time. A little lemon juice and a pinch of sea salt or a piece of frozen yogurt can be added for a tropical treat.


Strawberries are rich in pulp and vitamin C, and their sugar content is low. One cup of whole strawberries (about 8 medium strawberries) contains only 7-8 grams of sugar. It can be sliced ​​and added to salads for some vibrant color and a touch of summer.


Despite being a sweet fruit, a medium-sized peach only contains 13g of sugar.


Most people don’t think of eating lemon or lime as fruit, but a lemon contains at most 2 grams of sugar. Vitamin C levels are also high. A lemon squeezed into water can be an alternative to carbonated, sugar-filled drinks. Lemon juice can be added to salads instead of ready-made salad dressings that contain calories and sugar.


A medium-sized orange has nearly 14 grams of sugar. Oranges are also high in vitamin C. Since it contains sugar, it is healthier to eat the fruit itself rather than drink instant orange juices or other instant juices.

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