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Fruit decoder: low and high sugar

It’s important for you to know which fruits are low in sugar and which ones are high

The old saying ‘an apple a day keeps the doctor away’ holds a certain amount of truth to it. While some fruit is on every healthy list, there are others that contain more sugar than we may be aware of. Use this decoder to know the sugar contents of your daily fruit intake.


Avocados – 1g sugar (whole avo)

fresh raw avocado


We love these because they deliver healthy dose of fats and will keep you satisfied for the rest of the day. A whole avocado contains only 1g of sugar!

Cranberries – 4g (cup serving)



Said to be one of the world’s healthiest fruits, the cranberry is often overlooked in the berry community next to its popular strawberry and blueberry cousins. We love their versatility as a snack or as part of a savoury dish. Cranberries are coming up in the world, with only 4g of sugar in a cup-sized serving.

Raspberries – 5g (cup serving)

Ripe raspberry with leaf


As a tried-and-tested smoothie favourite, raspberries are known to have more fibre than other berries. And the added fibre means a serving of these berries will keep you feeling full for longer. With only 5g of sugar per cup-sized serving, they are guilt-free too!

Blackberries – 7g (cup serving)

Fresh Raw Organic Blackberries


Blackberries are ideal for in-between meal snack, as they contain only 7g of sugar per cup-sized serving. This juicy berry is a firm favourite and is perfect in smoothies and salads.

Strawberries – 7g (cup serving)

Tumble of Strawberries


With 85mg of vitamin C in a cup-sized serving, strawberries can help exceed your daily vitamin C recommendation of 75mg. The brightness of this berry is mirrored by the sweetness inside – a winning combination. This is all made even better with only 7g of sugar per cup-sized serving.

Apples – 11g sugar (cup serving)

Fresh red apples in wooden box.


Keeping the doctor away has never been so easy with this accessible fruit. The apple is a great snack choice because it contains only 11g of sugar per cup-sized serving. It is also packed with antioxidant-rich nutrients.

Related: These fruits and vegetables may prevent weight gain


Grapes – 15g (cup serving)



We love the liquid version of this versatile fruit, but while they are still grapes they pack a powerful sugar punch. With 15g of sugar per cup-sized serving (both red and green grapes), this fruit should be eaten sparingly. Although it is good to know that red grapes are rich in antioxidants and both red and green are high in fibre.

Bananas – 17g (cup serving)

Raw Organic Bunch of Bananas


This yellow fruit is a staple in the fruit world, but it has a high sugar content, with 17g per cup-sized serving. Because the banana is a carbohydrate, it turns into sugar once it enters your bloodstream. This sets your body up for a sugar spike, as well as cravings, lack of focus and weight gain.

Cherries – 18g (cup serving)

Ripe red cherries on old boards


No wonder this fruit is so good to eat! A cup-sized serving of cherries has a whopping 18g of sugar, making it a super-sweet fruit choice. Studies show cherries may help you sleep better at night, so it’s up to you to weigh up the pros and cons for this one.

Mango – 23g (cup serving)

Organic Colorful Ripe Mangos


This one hit us hard. A cup-sized serving of mango has 23g of sugar. While it is high in sugar, it also provides one third of daily vitamin A, which helps keep your eyes healthy.

Figs – 27g (cup serving)



Figs have a very high sugar content – 27g of sugar per cup-sized serving– which is probably why they are so popular in desserts. This sugar content is only when they are raw, so it is likely to rise when they are added to a sweet dish. They do, however, provide healthy doses of fibre and potassium.

Lychees – 29g (cup serving)

Fresh lychee


This fruit packs the most powerful sugar punch, with 29g of sugar per cup-sized serving, which means it is best to eat it in moderation. However, they also provide 136mg of calcium, which is over the recommended 75mg.

PHOTO: iStock/Eva-Katalin


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