Fruit can be high in fiber, and is often loaded with vitamins, minerals, and antioxidants, but it is naturally sweet and does have sugar. The sugar in fruit is called fructose, which is a simple monosaccharide that is absorbed directly into the bloodstream. Even though fresh fruit has “no added sugar,” it still does contain sugar in varying levels. The USDA recommends 2 servings of fruit per day, so if you are trying to keep your diet low in sugar, use this list to choose your fruit servings wisely. Also, note that while dried fruit may have some benefits, the sugars are concentrated and will be significantly higher than it’s fresh counterpart.
Per 100 grams of fruit:
- Apples: 2.6 teaspoons sugar
- Bananas: 3 teaspoons sugar
- Blueberries: 2.5 teaspoons sugar
- Cantaloupe: 2 teaspoons sugar
- Cherries: 3.2 teaspoons sugar
- Cranberries (fresh, not dried): 1 teaspoon sugar
- Grapes: 4 teaspoons sugar
- Kiwi: 2.3 teaspoons sugar
- Lemons: 0.6 teaspoons sugar
- Oranges: 2.3 teaspoons sugar
- Mangoes: 3.2 teaspoons sugar
- Peaches: 2 teaspoons sugar
- Pears: 2.5 teaspoons sugar
- Pineapple: 2.5 teaspoons sugar
- Raspberries: 1.1 teaspoons sugar
- Strawberries: 1.3 teaspoons sugar
- Watermelon: 1.5 teaspoons sugar
Interestingly, raspberries, strawberries, watermelon, fresh cranberries, lemons, cantaloupe, and peaches are toward the lower end of sugar while grapes, bananas, mangoes, and pears, pineapples, blueberries, and cherries are toward the higher end.
The above list is provided by Dr. Shillingford’s staff in his Boca Raton, Florida office. Dr. Shillingford’s office serves gastric sleeve, gastric bypass, and lap band patients from all across Florida and several other states. Lap band patients may find this information especially helpful in the weeks before as they prepare for surgery, and after surgery for their post lap band diets. Dr. Shillingford’s lap band patients, as well as his gastric sleeve and gastric bypass patients, are often seeking information on maintaining their lower sugar/lower calorie diets after weight loss surgery.