Ranked: Sugar Content In Fruits From Lowest To Highest - Coach - Nine

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How much sugar is in your favourite fruit: Ranked from lowest to highest1 of 23Attribution: Getty Images/iStockphotoBy Susie BurrellAugust 03, 2023 - 4:53am

How much sugar is in fruit?

Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, co-host of The Nutrition Couch podcast and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition.

Poor old fruit cops a beating at times and while it is a source of the natural sugar fructose, it is also a nutrient rich food packed full of vitamins, minerals and dietary fibre.

So if you love nothing more than to grab a piece of fruit to munch on throughout the day, here are your favourite fruits ranked highest to lowest in overall sugar content.

It is though extremely important to know that unlike added sugar or sucrose, fructose is naturally occurring and when it comes to the overall sugar content in our diet, ideally the more natural sugar we consume, as opposed to added sugars the better.

And for the average person, enjoying 2-3 pieces of fresh fruit a day, and the natural sugars it contains it no cause for concern from an overall sugar perspective.

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2 of 23Attribution: iStock

20. Avocado

Compared to other fruits, avocados contain very little sugar. Half an avocado, or 100 grams, contains just 0.66 grams of sugar, which includes glucose, fructose, sucrose, and galactose.

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19. Strawberries

Not only are strawberries one of the richest natural sources of Vitamin C but their particularly high water content means their overall sugar intake is exceptionally low at just 3.8g per 100g.

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18. Grapefruit

A favourite in dieting circles, it is the citric acid found in all citrus fruit that is associated with increases in fat metabolism, although this belief remains largely unproven. Grapefruit is still a relatively low sugar fruit option with 4.8g sugars per 100g.

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17. Rockmelon

Sweet melons are regularly tainted with a high sugar brush thanks to their sweet flavour but they can be surprisingly low in sugars and rockmelon clocks in at just 4.7g of sugars.

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16. Watermelon

Often referred to as a high sugar fruit, the particularly high water content of one of our favourite melons means 100g of watermelon equates to just 5g of natural sugars.

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15. Papaya

Not always at the top of our favourite fruits, papaya is a great low calorie option we should consider more frequently with 6.9g of sugars.

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14. Apricots

Available only for short periods of time throughout the year, fresh apricots (not dried) are a high fibre, low calorie fruit option with 6.6g of sugars.

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13. Honeydew melon

Another great melon option that is especially sweet for just 7.1g of sugars.

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12. Peaches

The end of stone fruit season is near and that is a shame as nutritionally stone fruit is choc full of fibre, Vitamin c and beta carotene - the precursor to Vitamin A. And from a sugars perspective the news is good too with peaches offering 7.4g sugars.

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11. Mandarins

Tis almost mandarin season and that is good news as mandarins are rich in Vitamin C, low calorie and contain 7.8g of sugars.

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10. Oranges

If you are looking for a vitamin C hit to help boost the immune system, oranges are always a good choice and with 8g of sugars they are a relatively low sugar fruit option.

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9. Pineapple

A tropical favourite, pineapple is a rich source of Vitamin C, Vitamin B1 and B6, even though pineapple is exceptionally sweet, in sugar terms it equates to 8.2g sugars per 100g.

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8. Kiwi Fruit

With your entire daily recommended intake of Vitamin C in a single serve and only 8.7g of sugars, kiwi fruit is a great choice at any time of the year.

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7. Pears

Especially rich in dietary fibre and delicious in baking as well as a snack on the go, pears are particularly filling and contain 9.8g sugars.

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6. Apples

One of the most filling foods you can find, the mantra of an 'apple a day' is well deserved. Rich in dietary fibre, an apple clocks in at 10.4g of sugars.

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5. Blueberries

A berry that is especially nutrient dense and associated with improved cognitive function, blueberries are relatively high in sugars compared to other berries with 10.8g per 100g.

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4. Cherries

We do not see them around so often but many of us gorge on them over summer, the sweetness of cherries is explained by their 10.9g of sugars per 100g.

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3. Mangoes

A favourite of many, nutrient rich mangoes satisfy the sweet cravings of many over the Summer months and mangoes contain 12.1g of sugars per 100g.

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2. Bananas

Nature's energy food, rich in B group vitamins, potassium and fibre, the nutritional benefits far outweigh any concerns over the natural sugar content of bananas of 12.8g per 100g

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