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.

QUESTION

According to the USDA, there is no difference between a “portion” and a “serving.” See Answer

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Medically Reviewed on 11/3/2021
References
Image Source: Christopher Kimmel / Getty Images

https://www.myplate.gov/eat-healthy/fruits

5 Delicious Low Carb, Low Sugar Fruits You Need To Eat More Of: https://www.dietvsdisease.org/5-delicious-low-carb-low-sugar-fruits-you-need-to-eat-more-of/

5 FRUITS WITH LOW AMOUNTS OF SUGAR: https://vitalrecord.tamhsc.edu/5-fruits-low-amounts-sugar/

16 Low Sugar Fruits to Eat on a Low Carb Diet: https://asweetlife.org/16-low-sugar-fruits-to-eat-on-a-low-carb-diet/