Fresh fruit makes for one of the best snacks. It’s easy to grab and go, it’s refreshing, and it’s sweet— emphasis on that last part! Fruits contain myriad nutrients and are ultimately a healthy choice, but a widespread fear of sugar has led to consumers eating less fruit. Don’t let the sugar from fruits scare you: It’s fundamentally different from the added sugar we find in processed foods. But if you’re still concerned about just how much sugar you’re getting, fret not: We’ve got your favorite fruits ranked by sugar content (low to high). Plus, by pairing your fruit with cheese or almonds, you’ll slow down the absorption of sugar into your bloodstream, which keeps your blood sugar from spiking.
Apricots: One apricot, though small, contains about 3.5 grams of sugar.
Cranberries: Known specifically for their tartness, a one-cup serving of cranberries contains about 4 grams of sugar— that is, if you can get through an entire cup of cranberries without your mouth puckering!
Raspberries: One cup of raspberries, a summertime favorite for many, contains just 5 grams of sugar.
Kiwi: An average-sized kiwi contains about 6 grams of sugar— so you could eat a couple and be just fine!
Plums: Your typical plum contains somewhere in the ballpark of 6.5 grams of sugar.
Blackberries: Per cup, blackberries hold about 7 grams of sugar.
Strawberries: One cup of halved strawberries contains only 7 grams of sugar.
Grapefruit: Many people enjoy eating grapefruit for breakfast— and it’s a great choice! Half of the fruit contains about 8 grams of sugar.
Figs: One medium fig has about 8 grams of sugar— which beats your typical fig-filled cookie any day!
Oranges: Packing plenty of vitamin C, a small orange contains about 9 grams of sugar, while its large counterpart might contain about 17 grams.
Watermelon: A cup of diced watermelon contains about 9 grams of sugar. Surprising, since the majority of this melon is water!
Pomegranate seeds: Half a cup of these crunchy seeds has about 12 grams of sugar.
Cantaloupe: A cup of cubed cantaloupe contains about 12 grams of sugar. You might not want to eat the entire melon, but a smaller portion will do just fine!
Peaches: These fuzzy favorites are in the middle of our spectrum. A medium peach has about 13 grams of sugar.
Bananas: Towards the middle of the spectrum, one medium banana contains about 14 grams of sugar.
Blueberries: A whole cup of blueberries contains 15 grams of sugar. Not bad, considering these berries are packed with antioxidants and fiber!
Pineapple: Moving towards the higher end of the spectrum, one cup of diced pineapple holds about 16 grams of sugar.
Pears: One medium-sized pear contains about 17 grams of sugar.
Apples: One of the highest in sugar content, a medium apple contains about 19 grams of sugar— but paired with peanut butter, you’ve got a great snack.
Mango: A surprising end to our ranking— One mango contains about 46 grams of sugar.
