Sugar Content Of Fruits : Which Fruits Are Highest in Sugar?

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Without doubt, one of the most common food group’s people cut out when dieting is fruit, not veg, just fruit! The reason for this indiscriminate eviction of this nutrient packed food all comes down to the sugar content, in particular its fructose content. However, the positives of fruit drastically outweigh the negatives, but it comes down to balance…you’ve got to get the type and quantities of each fruit right.

Sugar content of fruit

Now it’s beyond the scope of this article to go through the sugar content of every fruit out there, so instead I’ll give you an idea:

Fruits lowest in sugar

Generally, fruits that make you squirm because of the sheer sourness or bitterness are the lowest in sugar. So some of the obvious low sugar options are lemons, limes, rhubarb, raspberries, and blackberries.

Fruits moderately high in sugar

Blueberries, melons (cantaloupes, honeydew and watermelons), nectarines, peaches and strawberries fall within this category. Other examples include apples, grapefruit and apricots. Although this list isn’t exhaustive, the examples given are useful should somebody wish to minimise their carb intake for whatever reason.

Fruits higher in sugar

Start to think of some of the sweetest fruits to taste and you may come up with oranges, pineapple, plums, and pears, these are fruits considered to be higher in sugar. You might also have thought of grapes and the likes of, these little numbers take you into the higher sugar category…

Fruits deemed to be very high in sugar

Grapes, cherries, figs, prunes, dates, bananas, mangos, tangerines and pomegranates. You might notice that these are relatively small fruits meaning it’s not so much the total sugar content, but more so the relative concentration of sugar. This brings me on to the real sugar dense fruits which include dates, raisins, apricots and prunes. The concentration of sugar in these fruits are particularly high because they are generally dried, so the water content is low and the total sugar in relation to the fruits mass is very high. Consequently large amounts of these fruits can dramatically increase the total sugar content of your diet.

Reference

Food Standards Agency, (2008). Manual of Nutrition. 11th Ed. Sources of carbohydrates in the body. London: TSO

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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