Fruits Ranked by Sugar: Lowest to Highest (2026)
Fruits ranked by sugar per serving: berries, avocado and citrus lowest; grapes, mango, cherries and dates highest.
Fruits ranked by sugar content range from 0.5 to 32 grams per serving. Avocado, lemon, cranberries, and berries are the lowest, while dates are the highest. Grapes and mango follow closely behind.
This ranking outlines the sugar content of various fruits based on standard serving sizes. It highlights the differences in sugar levels among popular fruits.
Which Fruits Have the Least Sugar?
Lowest-sugar fruits per serving:
- Avocado (1/2 fruit): 0.5 g sugar
- Lemon (1 fruit): 1.5 g sugar
- Cranberries (raw) (1 cup): 4 g sugar
- Raspberries (1 cup): 5 g sugar
- Blackberries (1 cup): 7 g sugar
Which Fruits Have the Most Sugar?
Highest-sugar fruits per serving:
- Dates (2 dates): 32 g sugar
- Grapes (1 cup): 23 g sugar
- Mango (1 cup): 23 g sugar
- Apple (1 medium): 19 g sugar
- Cherries (1 cup): 18 g sugar
Fruits Ranked by Sugar: Lowest to Highest: Full Table
Fruits can vary significantly in sugar content, making it important to understand their nutritional profiles. The lowest sugar fruits include avocado, lemon, cranberries, and various berries, while the highest sugar content is found in dates. This information can help consumers make informed dietary choices.
| Fruit | Serving | Sugar (g) | Calories |
|---|---|---|---|
| Avocado | 1/2 fruit | 0.5 | 120 |
| Lemon | 1 fruit | 1.5 | 17 |
| Cranberries (raw) | 1 cup | 4 | 46 |
| Raspberries | 1 cup | 5 | 64 |
| Blackberries | 1 cup | 7 | 62 |
| Strawberries | 1 cup | 7 | 49 |
| Watermelon | 1 cup | 9 | 46 |
| Cantaloupe | 1 cup | 12 | 53 |
| Orange | 1 medium | 12 | 62 |
| Peach | 1 medium | 13 | 59 |
| Banana | 1 medium | 14 | 105 |
| Pineapple | 1 cup | 16 | 82 |
| Figs | 2 figs | 16 | 74 |
| Cherries | 1 cup | 18 | 87 |
| Apple | 1 medium | 19 | 95 |
| Grapes | 1 cup | 23 | 104 |
| Mango | 1 cup | 23 | 99 |
| Dates | 2 dates | 32 | 133 |
Understanding sugar content in fruits is crucial for managing dietary intake.
How to Track Fruits Accurately
Identifying sugar levels in fruits can be challenging due to varying serving sizes and types. Nutrola is an AI nutrition tracking app that identifies fruit and produce from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
For related references, see lowest-carb keto vegetables ranked, highest-protein vegetables ranked, and calories in every fruit per piece and cup.
How We Calculated These Numbers
Every value is per the serving shown, rounded. Figures are compiled from Nutrola's food database, which is anchored to USDA FoodData Central. Net carbs are total carbohydrates minus fiber. Values vary by variety and ripeness.
Frequently Asked Questions (FAQ)
What fruit has the least sugar?
The fruit with the least sugar is avocado, containing 0.5 grams per half fruit.
Which fruit has the most sugar?
The fruit with the most sugar is dates, with 32 grams for two dates.
What are the best fruits for diabetics?
The best fruits for diabetics are berries, as they are low in sugar and high in fiber.
Are berries low in sugar?
Yes, berries are low in sugar, with raspberries and blackberries containing about 5 to 7 grams per cup.
How much sugar is in an apple?
An apple contains approximately 19 grams of sugar per medium fruit.
How much sugar is in a banana?
A banana has about 14 grams of sugar per medium fruit.
Key Takeaways
- Avocado has the lowest sugar content at 0.5 grams.
- Dates have the highest sugar content at 32 grams.
- Grapes and mango each contain 23 grams of sugar per cup.
- Apples contain 19 grams of sugar per medium fruit.
- Berries are ideal for low-sugar diets due to their fiber content.
- Understanding sugar content can aid in dietary management.
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