Which Fruits Are the Lowest in Sugars and Carbs? Chart

which fruits are the lowest in sugars and carbs
If you are trying to lower your sugar intake, here is a list of 32 fruits and their nutritional values (including sugars and carbs)

While all fruits naturally contain sugars and complex carbs, some contain less than others. 

If you are trying to lower your sugar intake, whether for weight loss or diabetes, here is a list of 32 fruits and their nutritional values. Fruits with less than 15 grams of carbs are suitable for people with diabetes.

32 fruits and their nutritional values

Table: Nutritional values of fruits (per 100 grams) Fruit Calories (kcal) Carbs (total) (grams) Sugar (grams) Fiber (grams) Apple

52
14
10
2.4

Apricot

48
11
9
2

Banana

89
23
12
2.6

Blackberry

43
10
4.9
5

Blueberry

57
14
10
2.4

Cantaloupe

34
8
8
0.9

Cherry

50
12
8
1.6

Feijoa

55
13
8
6

Fig

74
19
16
2.9

Grapefruit

42
11
7
1.6

Grape

67
17
16
0.9

Guava

36
14
9
5

Honeydew

36
9
8
5

Kiwi fruit

61
15
9
3

Kumquat

71
16
9
7

Lychee

66
17
15
1.3

Mandarin

53
13
11
1.8

Mango

60
15
14
1.6

Nectarine

44
11
8
1.7

Orange

47
12
9
2.4

Papaya

43
11
8
1.6

Passionfruit

97
23
11
10

Peach

39
10
8
1.5

Pear

57
15
10
3.1

Pineapple

50
15
10
1.4

Plantain

122
32
15
2.3

Plum

46
11
10
1.4

Pomegranate

83
19
14
4

Raspberry

53
12
4.4
7

Strawberry

33
8
4.9
2

Tangerine

53
13
11
1.8

Watermelon

30
8
6
0.4

Reference: compiled from https://www.dietvsdisease.org/5-delicious-low-carb-low-sugar-fruits-you-need-to-eat-more-of/

What types of sugars are in fruits?

Fruits contain three types of sugars:

  1. Glucose: Glucose is the primary source of energy for the brain, muscles, and all other tissues of the body.
  2. Fructose: Fructose is similar to glucose but is slightly different in structure. It is metabolized by the liver, which is different from how the body metabolizes glucose. Studies that advise against consuming too much fructose are usually referring only to artificially added fructose such as high fructose corn syrup or agave nectar, not fruit.
  3. Sucrose: Sucrose is often known as table sugar; however, fruits contain some amount of sucrose as well. Enzymes in the body break it down into simple sugars, glucose, and fructose, which are digested as individual sugars.

What is the benefit of eating fruits?

Fruits are rich in fiber, nutrients, vitamins, and antioxidants that can improve overall health and help prevent disease. Eating fruits each day may help:

What are the risks of eating too much fruit?

Although fruits are considered healthy, they should be consumed in moderation. The U.S. Department of Agriculture has recommended 1.5-2 servings of fruit per day for an adult. The recommended amount is less in a child (1 cup). One cup of fruit equates to:

  • 1 cup 100% fruit juice
  • 1/2 cup of dried fruit
  • 1 whole fruit

Excess consumption of fruit may lead to the following:

Fruits are best eaten as mid-meal or evening snacks rather than full meals. Always opt for fresh fruits rather than juices because they are more filling. If you consume canned fruits, make sure they do not have added sugars or salt.

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