Sugar Content in Different Fruits: Ranked from Lowest to Highest Fruits are packed with essential vitamins, fiber, and antioxidants, but their natural sugar content (mostly fructose) can vary dramatically.

While the sugar in whole fruits comes with fiber that slows absorption and prevents sharp blood sugar spikes, knowing the numbers helps if you’re managing energy levels, watching carbs, or following a low-sugar diet.

Here’s a clear ranking of common fruits by total sugar content per 100 grams (approximate values based on standard nutritional data).

These figures focus on naturally occurring sugars: Lowest Sugar Fruits Avocado: 0.7g Lime: 1.7g Tomato: 2.4g Lemon: 2.5g Raspberries: 4.5g Blackberries / Strawberries: 4.9g each Low to Moderate Sugar Watermelon: 6.0g Coconut: 6.2g Papaya: 6.5g Grapefruit: 7.0g Cantaloupe / Peach / Nectarine / Honeydew melon / Cherries: 8.0g each Guava: 8.9g Moderate Sugar Kiwi fruit: 9.0g Apricot / Orange: 9.0g each Plum: 9.6g Apple / Pineapple / Pear / Blueberries: 10.0g each Tangerine: 11.0g Higher Sugar Fruits Bananas: 12.0g Dragon fruit: 13.0g Mango / Pomegranate: 14.0g each Grapes / Figs: 16.0g each Jackfruit: 19.0g Extremely High Sugar Dates: Around 63–66g (fresh dates are sweet but dried versions concentrate the sugars significantly) Dried fruits (such as raisins or other dried varieties): Up to 71g per 100g Key Takeaways Low-sugar fruits like avocado, berries, citrus, and melons are excellent choices if you want to enjoy fruit while keeping sugar intake modest.

They also tend to be higher in fiber and water content, making them more filling.

On the other end, tropical fruits like mango, grapes, and bananas deliver more natural sweetness — and more quick-digesting carbs.

Dried fruits are the most concentrated; a small handful can contain as much sugar as several pieces of fresh fruit.

Remember: The fiber, water, and nutrients in whole fruits make their sugars far better for you than added sugars in processed foods or drinks.

Pairing fruit with protein or healthy fat (like nuts or yogurt) can further slow sugar absorption.

These values are general estimates and can vary slightly depending on ripeness, variety, and growing conditions.

For precise needs — such as diabetes management or specific diets — check detailed nutritional labels or consult a registered dietitian.

Fruits are still one of nature’s healthiest snacks.

The trick is choosing the right ones for your goals and enjoying them in moderation as part of a balanced diet.