Which Fruits Have Less Sugar?

Eating fruit regularly is essential for a balanced and healthy diet. But are all fruits created equal? ​​The sugar content, as well as other nutritional aspects, can vary greatly between foods.

Perennially recommended by the World Health Organisation due to its high content of essential vitamins, antioxidant properties, and dietary fibre, fruit consumption is essential and beneficial for preventing chronic diseases and promoting good digestive health. Although the natural fructose in fruit, which provides a source of energy and helps regulate appetite, has a more moderate metabolic impact than added sugar due to the accompanying fiber, excessive consumption of highly sugary fruit should be moderated, especially in people with diabetes or at risk of obesity. Although there is no clear evidence linking excessive fruit consumption with pre-existing metabolic problems, and an intake of at least 400 grams per day is recommended to help prevent heart disease, cancer, and diabetes, which are the most suitable, considering the amount of sugar they contain?

Which fruits have the least sugar?

As we said, it is important to note that the amount of sugar can vary significantly from one fruit to another. Without a doubt, the fruit with the least amount of sugar is avocado, as we will now see, followed by lemon and blueberries, although, generally, the amount varies depending on their ripeness. Here is a list from least to most sugar.

Avocado, the fruit with the least sugar

Avocado is highly nutritious, providing only 0.7 grams of sugar per 100 grams, and is rich in vitamins E, K, and C, as well as containing potassium and heart-healthy monounsaturated fatty acids.

Lemon, low in sugar and rich in vitamin C

Lemon, with only 2.5 grams of sugar per 100 grams, is an excellent source of vitamin C, known for its antioxidant capacity, as well as offering potassium and vitamin B6, which contribute to heart health and optimal functioning of the nervous system.

Blueberries, high in antioxidants

Blueberries contain only 4.3 grams of sugar per 100 grams and are exceptionally rich in antioxidants. These substances, although not a panacea, help fight cellular aging and improve heart health, as well as providing fiber and vitamins C and K.

Raspberries, rich in fiber

Raspberries contain only 4.4 grams of sugar per 100 grams, standing out for their high fiber content, vitamins C and K, and powerful antioxidants that promote immune system and skin health.

Blackberries, rich in nutrients

Blackberries contain only 4.9 grams of sugar per 100 grams and are rich in vitamin C, fiber, and antioxidants that contribute to improving cardiovascular and cognitive health. For being so light, they are surprisingly rich in nutrients.

Strawberries have, natural sweetness but are low in sugars

With only 4.9 grams of sugar per 100 grams, strawberries are an excellent source of vitamin C and manganese, known to strengthen the immune system and skin health.

Pears, moderate in sugar

Asian pears, with 7.1 grams of sugar per 100 grams, are a good source of fiber and vitamin C, which promote digestive and immune system health.

Red and white currants, antioxidants, fiber, and vitamin C

Currants, which contain 7.4 grams of sugar per 100 grams, are rich in vitamin C and antioxidants, useful for preventing inflammatory diseases and aging.

Watermelon, hydrating and relatively low in sugar

Watermelon, with 7.6 grams of sugar per 100 grams, is highly hydrating and rich in lycopene, an antioxidant that protects the skin and heart.

Refreshing and somewhat sweeter melon

With 8.0 grams of sugar per 100 grams, cantaloupe is an excellent source of vitamins C and A, which support vision health and the immune system.

Guava is tropical and sweeter but equally nutritious

Guava has 9.0 grams of sugar per 100 grams and is exceptionally rich in vitamin C, fiber, and antioxidants, making it a powerful fruit for immune health.

Mandarin, the sweetest on the list, but with great health benefits

Mandarin, with 10.6 grams of sugar per 100 grams, provides an abundant amount of vitamins C and A, beneficial for the immune system and skin health.

How much sugar is in 100 grams of fruit?

The amount of sugar in 100 grams of fruit can vary greatly depending on the type of fruit, as we will see later. For example, fruits such as blueberries and strawberries are relatively low in sugar, approximately 4 to 7 grams per 100 grams, while sweeter fruits such as mangoes and grapes can contain between 14 and 16 grams of sugar per 100 grams.

It is important to note, however, that when we talk about sugar here, we are not talking about sucrose, the table sugar, usually identified as free sugar. The vast majority of “sugar” in fruit is fructose. Fructose is a monosaccharide, that is, a simple sugar (sucrose, for example, is a disaccharide made up of fructose and glucose). Unlike glucose, which is another form of simple sugar that circulates in the blood, fructose is primarily metabolized in the liver. Because of its chemical structure and the way it is processed in the body, it has a lower glycemic index than glucose, meaning it does not cause blood sugar levels to rise as quickly.

Furthermore, speaking of the sugars in fruit, it should be noted that a fruit juice (natural) is not the same as consuming the whole fruit. By eating the whole fruit, you take advantage not only of the natural sugar that provides energy in a more balanced way but also of the fiber, which helps regulate the absorption of sugar and improves digestive health. This is what is known as the assimilation of nutrients, which due to this fiber, also called “matrix”, takes place more slowly and in a healthier way.

Fiber is essential to mitigate the impact of sugar on metabolism, reducing the risk of blood glucose spikes that can contribute to long-term health problems such as type 2 diabetes and obesity. In this context, although all are healthy, it is wise to be aware of fruits with less fructose, especially for those who need to control their sugar intake for medical reasons.