If you’re on a low-carb diet or have diabetes, your relationship with fruit can be more complicated. You may have heard of the fact that there is no need to worry about sugar in fruit because it is natural.
And yes, sugar occurs naturally in fruit. However, the extent to which you can incorporate this into your diet will be affected by the nature of your eating plan. We have therefore made a list of low-sugar fruits.
Which fruit has the least sugar?
| Tpey of fruit |
Sugar to 100g |
|---|---|
| 1. Olives | 0 g |
| 2. Avocado | 0.7 g |
| 3. Rhubarb | 1.1 g |
| 4. Lime | 1.7 g |
| 5. Tomatoes | 2.6 g |
| 6. Raspberries | 4.4 g |
| 7. Strawberries | 4.9 g |
| 8. Watermelon | 6 g |
| 9. Grapefruit | 7 g |
| 10. Oranges | 9.2 g |
| 11. Apple | 10 g |
| 12. Blueberries | 10 g |
| 13. Pineapple | 10 g |
| 14. Pear | 10 g |
An average serving of fruit contains around 15 g of carbohydrates. This serving is roughly equivalent to a small apple, a cup of berries, two kiwis, or a medium-sized banana. However, some fruits like berries can be eaten in larger portions – with the same amount of carbohydrates – but with less sugar.
WHICH FRUIT HAS THE LEAST SUGAR?
1. OLIVES
The Mediterranean delicacy is actually a fruit that has been touted as the way to longevity for some time. The American Journal of Hypertension has found that olive oil rich in polyphenols can be linked to lowering blood pressure in women with high blood pressure or hypertension.
Although olives are low in sugar, they are often sold in cans and jars that are high in sodium. Therefore, the serving of this type of olives should still be kept in mind.
NUTRITIONAL VALUES OLIVES PER 100G:
| Olives | |
|---|---|
| Calories | 115 |
| fat | 11 g |
| sugar | 0 g |
| carbohydrates | 6 g |
| protein | 0.8 g |
2. AVOCADO
Avocados are so tasty and low in sugar that they are the perfect dessert substitute. You can use them in your milkshake, mousse, or cake, for example.
You might also be interested in our article on storing avocados. Here you can find out how you can keep your avocados fresh the longest – whether whole or cut. We’ll also show you how to store your homemade guacamole.
NUTRITIONAL VALUES AVOCADO PER 100G:
| Avocado | |
|---|---|
| Calories | 160 |
| fat | 15 g |
| sugar | 0.7 g |
| carbohydrates | 9 g |
| protein | 2 g |
3. RHUBARB
The bush fruit not only has little sugar but can also be incorporated into a wide variety of recipes, such as rhubarb compote or rhubarb cake. It also gives these dishes a beautiful pink color.
Here you can also find out whether you should peel rhubarb before including it in your dishes.
NUTRITIONAL VALUES RHUBARB PER 100G:
| Rhubarb | |
|---|---|
| Calories | 21 |
| fat | 0.2 g |
| sugar | 1.1 g |
| carbohydrates | 4.5 g |
| protein | 0.9 g |
4. LIME
The lime is another low-sugar fruit. In addition, a single lime contains almost a third of the daily vitamin C requirement. So don’t be afraid to add a little lime to your salad dressing or other dishes such as fish tacos. You can also give your water a little taste with a squeezed lime.
NUTRITIONAL VALUES OF LIME PER 100G:
| Lime | |
|---|---|
| Calories | 30th |
| fat | 0.2 g |
| sugar | 1.7 g |
| carbohydrates | 11 g |
| protein | 0.7 g |
5. TOMATO
Tomatoes are a rich source of the carotenoid lycopene. This can help you to protect your skin from UV rays (of course, it does not replace your sun protection factor). It also strengthens the bones and can even prevent asthma.
NUTRITIONAL VALUES TOMATO PER 100G:
| Tomato | |
|---|---|
| Calories | 18th |
| fat | 0.2 g |
| sugar | 2.6 g |
| carbohydrates | 3.9 g |
| protein | 0.9 g |
6. RASPBERRIES
Raspberries are one of the most high-fiber fruits and should always have a place in your fridge or freezer. Because the fiber regulates our digestion and the blood sugar level.
On the other hand, they contain very little sugar. Don’t forget that frozen raspberries are often cheaper than fresh ones and just as nutritious.
NUTRITIONAL VALUES RASPBERRIES PER 100G:
| Raspberries | |
|---|---|
| Calories | 53 |
| fat | 0.7 g |
| sugar | 4.4 g |
| carbohydrates | 12 g |
| protein | 1.2 g |
7. STRAWBERRIES
The strawberry is packed with vitamin C and antioxidants. It also provides plenty of fiber and, thanks to its antioxidants, can help reduce inflammation.
Whether picked or bought in the supermarket, you should definitely have the low-sugar strawberry in your household. For example, prepare a delicious strawberry smoothie or add some flavor to your oatmeal in the morning with this fruit with little sugar.
NUTRITIONAL VALUES STRAWBERRIES PER 100G:
| Strawberries | |
|---|---|
| Calories | 33 |
| fat | 0.3 g |
| sugar | 4.9 g |
| carbohydrates | 8 g |
| protein | 0.7 g |
8. WATERMELON
The watermelon could be your next favorite snack to relax after a strenuous workout. Because it’s not just a low-sugar fruit.
Because the amino acids in the fruit juice help athletes to regenerate faster after training. In addition, the watermelon has a high content of the antioxidant lycopene.
NUTRITIONAL VALUES WATERMELON PER 100G:
| Watermelon | |
|---|---|
| Calories | 30th |
| fat | 0.2 g |
| sugar | 6 g |
| carbohydrates | 8 g |
| protein | 0.6 g |
9. GRAPEFRUIT
The citrus fruit also has very little sugar. In addition, half a grapefruit provides about half of the daily requirement of vitamin C. Why not prepare yourself a grapefruit juice in the morning. You will notice what kind of energy you start the day with.
NUTRITIONAL VALUES GRAPEFRUIT PER 100G:
| Grapefruit | |
|---|---|
| Calories | 42 |
| fat | 0.1 g |
| sugar | 7 g |
| carbohydrates | 11 g |
| protein | 0.8 g |
10. ORANGE
Enjoy the orange in whole pieces instead of a packaged juice version; that is more blood sugar friendly. The orange also looks great in various dishes that are cooked. It passes on its sour-sweet taste to the other ingredients and rounds off your meal.
NUTRITIONAL VALUES ORANGE PER 100G:
| Orange | |
|---|---|
| Calories | 97 |
| fat | 0 g |
| sugar | 9.2 g |
| carbohydrates | 25 g |
| protein | 1 g |
The apple is another lunchtime snack that is low in sugar. This fruit is also high in fiber, which can be good for your digestion. The apple has also been shown to help lower blood sugar levels.
NUTRITIONAL VALUES APPLE PER 100G:
| Apple | |
|---|---|
| Calories | 52 |
| fat | 0.2 g |
| sugar | 10 g |
| carbohydrates | 14 g |
| protein | 0.3 g |
12. BLUEBERRIES
Since blueberries are peppered with small seeds, their fiber content is higher than most other types of fruit. The fiber-rich fruit goes well with the oatmeal or the morning pancake.
You can also use it in a smoothie or add it to a yogurt. A tip: collect wild blueberries because they have twice as many antioxidants as regular blueberries from the supermarket.
NUTRITIONAL VALUES BLUEBERRIES PER 100G:
| Blueberries | |
|---|---|
| Calories | 57 |
| fat | 0.3 g |
| sugar | 10 g |
| carbohydrates | 14 g |
| protein | 0.7 g |
13. PINEAPPLE
The pineapple is also a fruit that contains relatively little sugar. The tropical fruit can be used, for example, to sweeten your pina colada naturally. Ultimately, the pineapple is a perfect summer snack that you can eat cool in between.
NUTRITIONAL VALUES PINEAPPLE PER 100G:
| Pineapple | |
|---|---|
| Calories | 50 |
| fat | 0.1 g |
| sugar | 10 g |
| carbohydrates | 13 g |
| protein | 0.5 g |
14. PEAR
The pear is a mild, sweet type of fruit with a fibrous core and a relatively low sugar content. Pears are rich in essential antioxidants, botanicals, and fiber. As part of your balanced diet, eating pears can aid your weight loss.
NUTRITIONAL VALUES PEAR PER 100G:
| Pear | |
|---|---|
| Calories | 57 |
| fat | 0.1 g |
| sugar | 10 g |
| carbohydrates | 15 g |
| protein | 0.4 g |
