Sugar Content of Common Fruits - Choose Wisely!

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Yesterday I posted Five Fruits with the Highest Sugar Load in response to a reader question. That post shares the top five fruits with the highest sugar load per serving.

This post will list fruits and show you the carb count, the fiber, and then the net carbs. Net carbs are what you get when you subtract the fiber from the sugar. Fiber helps slow the release of sugar into the bloodstream, so the more the better.

For fun, I’ve also included the equivalent of sugar in teaspoons (from the net carb count). Naturally, comparing fruit to sugar doesn’t take the nutrition of fruit into account - that is for another post.

I tried to keep the servings to 1 cup for consistency, but I also included other sizes if they were closer to an actual serving size.

Here is the list alphabetically so you can quickly find the fruits you consume regularly:

Fruit Serving Carbs Fiber Net Carbs Tsp. Sugar
Apple 1 med. 25g 3g 22g 5.5
Apple 1 large 35g 4g 31g 7.75
Apricot 1 med. 6g 2g 4g 1
Apricot 1 cup 12g 4g 8g 2
Avocado 1/2 fruit 7g 3g 4g 1
Avocado 1 cup 14g 6g 8g 2
Banana 1 med. 20g 3g 17g 4.25
Banana 1 cup 25g 3.75g 21.25g 5.3
Blackberries 1 cup 18g 7g 9g 2.25
Blueberries 1 cup 20g 3g 17g 4.25
Cantaloupe 1 cup 15g 2g 13g 3.25
Cherries 10 10g 1g 9g 2.25
Cherries 1 cup 15g 1.5g 13.5g 3.375
Clementine 1 fruit 15g 1g 14g 3.5
Clementine 1 cup 30g 2g 28g 7
Cranberries 1/2 cup 6g 2g 4g 1
Cranberries 1 cup 12g 4g 8g 2
Grapefruit 1/2 fruit 10g 1g 9g 2.25
Grapefruit 1 cup 15g 1.5g 13.5g 3.375
Grapes 15/ 1 cup 15g 1g 14g 3.5
Guava 1 fruit 10g 5g 5g 1.25
Guava 1 cup 26g 12g 14g 3.5
Honeydew 1 cup 15g 2g 13g 3.25
Kiwi 1 fruit 10g 3g 7g 1.75
Kiwi 1 cup 20g 6g 14g 3.5
Mango 1/2 fruit 17g 2g 15g 3.75
Mango 1 cup 34g 4g 30g 7.5
Orange 1 med. 18g 2g 16g 4
Papaya 1 cup 16g 6g 10g 2.5
Peach 1 med. 8g 2g 6g 1.5
Peaches 1 cup 16g 4g 12g 3
Pear 1 med. 22g 4g 18g 4.5
Pineapple 1 thick slice 10g 1g 9g 2.25
Pineapple 1 cup 26g 2.6g 23.4g 5.85
Plum 1 med. 12g 1g 11g 2.75
Plums 1 cup 24g 2g 22g 5.5
Pomegranate 1 med. 26g 1g 25g 6.25
Raspberries 1 cup 14g 6g 8g 2
Strawberries 1 cup 10g 4g 6g 1.5
Tangerine 1 12g 1g 11g 2.75
Watermelon 1 cup 12g 1g 11g 2.75

Here is the list in order of most net carbs:

Note: Mango, clementine, pineapple and plums made it high on the chart as well due to me listing their carbs per cup. My Five Fruits with the Highest Sugar Load post chose the top five based on serving size, not carbs per cup.

Fruit Serving Carbs Fiber Net Carbs Tsp. Sugar
Apple 1 large 35g 4g 31g 7.75
Mango 1 cup 34g 4g 30g 7.5
Clementine 1 cup 30g 2g 28g 7
Pomegranate 1 med. 26g 1g 25g 6.25
Pineapple 1 cup 26g 2.6g 23.4g 5.85
Plums 1 cup 24g 2g 22g 5.5
Apple 1 med. 25g 3g 22g 5.5
Banana 1 cup 25g 3.75g 21.25g 5.3
Pear 1 med. 22g 4g 18g 4.5
Banana 1 med. 20g 3g 17g 4.25
Blueberries 1 cup 20g 3g 17g 4.25
Orange 1 med. 18g 2g 16g 4
Mango 1/2 fruit 17g 2g 15g 3.75
Grapes 15/ 1 cup 15g 1g 14g 3.5
Clementine 1 fruit 15g 1g 14g 3.5
Guava 1 cup 26g 12g 14g 3.5
Kiwi 1 cup 20g 6g 14g 3.5
Cherries 1 cup 15g 1.5g 13.5g 3.375
Grapefruit 1 cup 15g 1.5g 13.5g 3.375
Cantaloupe 1 cup 15g 2g 13g 3.25
Honeydew 1 cup 15g 2g 13g 3.25
Peaches 1 cup 16g 4g 12g 3
Plum 1 med. 12g 1g 11g 2.75
Tangerine 1 12g 1g 11g 2.75
Watermelon 1 cup 12g 1g 11g 2.75
Papaya 1 cup 16g 6g 10g 2.5
Blackberries 1 cup 18g 7g 9g 2.25
Cherries 10 10g 1g 9g 2.25
Grapefruit 1/2 fruit 10g 1g 9g 2.25
Pineapple 1 thick slice 10g 1g 9g 2.25
Avocado 1 cup 14g 6g 8g 2
Apricot 1 cup 12g 4g 8g 2
Cranberries 1 cup 12g 4g 8g 2
Raspberries 1 cup 14g 6g 8g 2
Kiwi 1 fruit 10g 3g 7g 1.75
Peach 1 med. 8g 2g 6g 1.5
Strawberries 1 cup 10g 4g 6g 1.5
Guava 1 fruit 10g 5g 5g 1.25
Cranberries 1/2 cup 6g 2g 4g 1
Apricot 1 med. 6g 2g 4g 1
Avocado 1/2 fruit 7g 3g 4g 1

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Lea Harris founded Nourishing Treasures in 2006. A mom passionate about her family's health and well-being, Lea believes education is power. Encouraging others to take baby steps in the right direction of health for their families, Lea's goal is to raise awareness of what goes into our mouths and on our bodies, providing natural alternative information that promotes health and prevents disease by using traditional foods and nature's medicine.

Lea is a Certified Health Coach graduate from Beyond Organic University, and a Certified Aromatherapist graduate from Aromahead Institute.

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Sugar Content of Common Fruits - Choose Wisely! — 2 Comments

  1. Great table but how can you compare fructose to sugar?! It not only about the added nutrition of fruits, but the fact that they are metabolized in a completely different way! Unless I am missing something.
    Why is there such a big fuzz over fructose on sugar recently?

    • Fructose *is* a sugar. All sugar affects blood sugar levels the same way. They are metabolized the same.

      Of course the natural fructose sugars are better for you than heavily processed white table sugar. Better choose an apple than a slice of cake! No doubt.

      However some people believe that you can eat fruit all day long and it won’t harm you because it isn’t white table sugar. I was showing that you still need to be careful and not go overboard on fruits, as they still contain sugar and not much fiber.

      And definitely they contain wonderful nutrients, such as antioxidants and bioflavonoids that are wonderful for the body.

      High fructose corn sugar is a fructose that has been processed horribly and actually causes cancer. High fructose should be avoided like the plague.

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