amount of sugar in fruits chart
This list is roughly arranged by sugar content according to the USDA database, based on a half-cup serving of fruit. You may hear that you don't have to worry about sugars in fruit because it is natural to the fruit. Choose fruits and vegetables that contain less sugar and less carbohydrates to get the fiber, vitamins and minerals you need. If you want to keep your sugar intake low but still want to eat fruits, berries are your best option. Most of the carbohydrates found in berries are fiber and very little is sugar. For example, a serving of 1/2 cup of raspberries has only 2.7 grams of sugar and the same portion of strawberries has 3.5 grams of sugar. Blueberries have slightly more sugar, with about 7.4 grams per 1/2 cup, but this is still less than half of what is found in a typical serving of fruit. As a comparison, a medium banana has 14.4 grams of sugar, a medium apple has 18.9 grams of sugar and half a mango has 23.0 grams of sugar. Fruits contain fructose, a type of sugar. Fresh fruit have no added sugar, but as you can see below, their levels of sugar range from 1 teaspoon per 100 grams in cranberries to 4 teaspoons in grapes. *per 100 grams. Bananas contain approximately 3 teaspoons of sugar (fructose). The role of dietary fibre is discussed on Chart 3. The main sugars in food are sucrose, glucose, fructose, maltose and lactose. Sucrose is obtained from sugar cane and is usually called 'sugar'. In addition, sucrose (as well as glucose and fructose) is found in fruit, fruit juices and honey. The role of dietary fibre is discussed on Chart 3. SUGARS. The main sugars in food are sucrose, glucose, fructose, maltose and lactose. Sucrose is obtained from sugar cane and is usually called 'sugar'. In addition, sucrose (as well as glucose and fructose) is found in fruit, fruit juices and honey. Besides providing energy, sugars also produce the sensation of sweetness. Each sugar contributes the same amount of energy (kilocalories) to our diet regardless of its sweetness. Higher-sugar fruits include the peach, orange, pear, plum, cherry and banana, with 13 to 19 grams of sugar per serving, and the watermelon and grapes, with 20 grams of sugar per serving. Apples contain 25 grams of sugar per serving, according to the FDA. Fruit is a food group that can be confusing to low-carb eaters and diabetics. It is also an area where some of the popular low-carb diet plans differ, as some depend more upon glycemic index or glycemic load (South Beach, Zone), while others just look at the amount of carbohydrate (Atkins, Protein Power). Also, some diets (Atkins, South Beach) don't allow fruit at all in the first phase. The term does not apply to sugars found naturally in fresh fruit, vegetables or milk, as to date there is no evidence associating the consumption of these sugars with adverse effects. A single teaspoon of sugar is around 4 grams (g). If possible, check your blood glucose to see how the fruit (or any food) affects it. Good news: the fruits lowest in sugar are some of the highest in nutritional value, including antioxidants and other phytonutrients. If you are considering buying organic fruits, check out this list of which fruits and vegetables have the most and least pesticides to help you guide your choices. Sugar is one of these nutrients, and the cells in our body would die without it. Consuming too much sugar, however, raises the risk of several problems, including poor dental health, obesity and type 2 diabetes. To keep control of sugar levels, it helps to know just how much sugar there is in the food we eat.
Peach, orange, pear, plum, cherry and banana, with 13 to 19 grams of sugar per serving, and the watermelon and grapes, with 20 grams of sugar per serving. Apples contain 25 grams of sugar per serving.