Sugar in Fruit

Fruit is considered to be a very healthy option, and for the most part it is. Fruit is high in vitamin c, fiber and many minerals including potassium. Surely one can't get enough of a good thing? Well actually too much of a good thing can turn out to be a very bad thing, and in the case of fruit, this is particularly so. Fruit is very high in sugar, and modern varieties have been bred to be plumper and sweeter.

The list below shows the sugar in the most common fruits. It is quite high, in most cases nearly all the calories in fruit come from sugar. Although this sugar occurs naturally, excessive amounts can place a load on the metabolic system. Ideally 2 or 3 portions of fruit per day, for maximum benefit - and NO FRUIT JUICE AT ALL!

Sugar in Teaspoons

Fruit Teaspoons / 100Gm Serving Size Teaspoons / Serv.
Apple 2.6 One med 4.7
Apple Dried 14.3 Cup 86gm 12.3
Apricot 2.3 One 35gm 0.8
Apricot Dried 13.4 Cup 130gm 17.4
Avacado 0.1 One 136gm 0.1
Banana 3.1 1 Med 3.6
Blackberries 1.2 Cup 144gm 1.8
Blueberries 2.5 Cup 148gm 3.7
Cherries Fresh 3.2 Cup 138gm 4.4
Cranberries Fresh 1.0 Cup 100gm 1.0
Currents 16.8 Cup 144gm 24.2
Dates 15.8 2 Dates 14.2gm 2.3
Figs Dried 12.0 2 Figs 16.8gm 2.0
Figs Fresh 4.1 Fig 50gm 2.0
Grapefruit 1.7 Med 4'' diam 2.2
Grapes 3.9 10 grapes 49g 1.9
Kiwifruit 2.2 One med 69g 1.6
Lemon 0.6 One med 84g 0.5
Lime 0.4 One med 67g 0.3
Mango 3.4 One med 336g 11.5
Melon 2.0 One med 1280g 26
Nectarine 2.0 One med 142g 2.8
Orange 2.3 One med 131g 3.1
Papaya 2.0 One small 157g 3.1
Passion Fruit 2.8 One small 28g 0.5
Peach 2.1 One med 150g 3.1
Pear 2.4 One med 178g 4.3
Pineapple 2.5 One med 905g 22.3
Plantain 3.8 One med 179g 6.7
Plum 2.5 One med 66g 1.6
Raisins 14.8 Cup 145g 21.5
Raspberries 1.1 10 Raspberries 0.2
Rhubarb 0.3 One stalk 51g 0.1
Strawberries 1.2 Cup 144g 1.8
Tangerine 2.6 One med 88g 2.3
Watermelon 1.6 One serv 280g 4.3

Source: USDA National Nutrient Database for food composition.




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