The 5 Fruits With The Highest—And Lowest—Sugar Counts

No, they don't have added sugar—but you should still have a rough idea of how much of the sweet stuff you're taking in.

July 13, 2016
sugar and strawberry
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Let’s start with this: Naturally occurring sugar is definitely preferable to the added kind. Still, you should have a general idea of how much you’re taking in each time you chow down on a smoothie or a fruit salad. Here are five fruits with sky-high sugar counts and five more with crazy-low ones.

This article was originally published by our partners at Women's Health.

lychees
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High Sugar: Lychees

With 29 grams of sugar per cup, this exotic fruit packs a serious sugar punch. Here's why it's OK to consume in moderation, though—it also gives you 136 milligrams of calcium, superseding your daily recommended intake of 75 milligrams.

Related: 5 Fruits And Veggies You’ve Been Eating Wrong

avocado
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Low Sugar: Avocados

We know it's not the first fruit that comes to mind, but an entire raw avocado only has about one gram of sugar. Plus, it’s got tons of healthy fats that will keep you satiated.

Related: The Surprising Way To Keep Avocados Fresh That Will Blow Your Mind

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figs
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High Sugar: Figs

Figs seem luxurious for a reason: One cup of raw figs has 27 grams of sugar or about as much as a candy bar. Unlike candy, though, figs come with hearty doses of fiber and potassium.

Related: 9 Genius Ways To Use Fruit You Probably Never Thought Of

cranberries
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Low Sugar: Cranberries

This Thanksgiving treat should be a year-round staple. One cup of the fresh fruit only has about four grams of sugar.

Related: 4 Delicious Ways To Eat More Fruit

mango
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High Sugar: Mangos

They’re a quintessential summer fruit and each cup contains about 23 grams of sugar. By providing over a third of your daily vitamin A quota, though, that serving also helps to keep your eyes healthy.

Related: The Best Way To Cut Mangos

 
 
raspberries
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Low Sugar: Raspberries

A tried-and-true smoothie ingredient, these add five grams of sugar per cup. Bonus: they’ve got more fiber than other berries, so they’ll help you fill up.

Related: Can You ID Fruits And Veggies From Their MRI Scans?

cherries
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High Sugar: Cherries

With pits, one cup of sweet cherries has 18 grams of sugar. No wonder it’s so easy to pop them like candy! Fortunately, they may also help you sleep better at night.

Related: The Amazingly Easy Way To Pit Cherries That Will Save You Hours

blackberries
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Low Sugar: Blackberries

With seven grams of sugar per cup, there's no need to worry about crashing after you load up on these.

Related: 7 Blackberry Smoothies You’ll Want To Sip On

 
 
grapes
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High Sugar: Grapes

Both red and green grapes contain 15 grams of sugar per cup. The red kind are also rich in antioxidants, though, and both pack a fiber punch.

Related: 5 Grape Smoothies You Might Like More Than Wine

strawberries
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Low Sugar: Strawberries

One cup of raw strawberries serves up seven grams of sugar, along with 85 milligrams of vitamin C—just over the daily recommended intake of 75 milligrams.

Related: Eat THIS For A Brain Boost