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The low sugar fruits in USDA data are avocado, lemon, raspberries, blackberries, strawberries and cranberries, followed closely by watermelon, grapefruit, kiwifruit and cantaloupe. A cup of raspberries has about 5 grams of sugar and 8 grams of fiber, while a cup of grapes has about 23 grams of sugar and barely more than 1 gram of fiber. Dried fruit, fruit juice and fruit canned in syrup sit at the top of the list. Below is a low sugar fruit list showing the fruits low in sugar per serving, a look at high sugar fruits, and what the research says about the sugar in fruit.
Peptide Labs does not sell fruit or fruit products. This article is general nutrition information, not medical advice.
Key Takeaways
- Raspberries and blackberries have about as much fiber as sugar per cup in USDA data.
- Watermelon tastes sweet but has only about 9 grams of sugar per diced cup because it is mostly water.
- Grapes, mango, cherries and bananas are the higher-sugar fresh fruits on a per-serving basis.
- Dried fruit is 48% to 73% sugar by weight; sweetened dried cranberries include added sugar.
- Sugar that occurs naturally in whole fruit is not counted as added sugar, but juice concentrates are.
Low sugar fruits list: sugar per serving
The table uses USDA FoodData Central SR Legacy entries for raw fruit, with common serving sizes from the same database. Total sugar has no Daily Value on food labels, so the table shows grams of sugar per serving and per 100 grams, plus fiber with its percent Daily Value (%DV).
| Fruit (FDC ID) | Serving | Sugar | Fiber (%DV) | Sugar per 100 g |
|---|---|---|---|---|
| Avocado (171705) | 50 g, about one third | 0.3 g | 3.4 g (12%) | 0.7 g |
| Cranberries, raw (171722) | 1 cup, 100 g | 4.3 g | 3.6 g (13%) | 4.3 g |
| Raspberries (167755) | 1 cup, 123 g | 5.4 g | 8.0 g (29%) | 4.4 g |
| Blackberries (173946) | 1 cup, 144 g | 7.0 g | 7.6 g (27%) | 4.9 g |
| Strawberries (167762) | 1 cup halves, 152 g | 7.4 g | 3.0 g (11%) | 4.9 g |
| Kiwifruit (168153) | 1 fruit, 69 g | 6.2 g | 2.1 g (7%) | 9.0 g |
| Plum (169949) | 1 fruit, 66 g | 6.5 g | 0.9 g (3%) | 9.9 g |
| Grapefruit (173033) | Half, 128 g | 8.9 g | 1.4 g (5%) | 7.0 g |
| Watermelon (167765) | 1 cup diced, 152 g | 9.4 g | 0.6 g (2%) | 6.2 g |
| Orange (169097) | 1 fruit, 131 g | 12.2 g | 3.1 g (11%) | 9.4 g |
| Peach (169928) | 1 medium, 150 g | 12.6 g | 2.2 g (8%) | 8.4 g |
| Cantaloupe (169092) | 1 cup cubes, 160 g | 12.6 g | 1.4 g (5%) | 7.9 g |
Berries stand out. Raspberries and blackberries are among the very few fruits with roughly equal grams of fiber and sugar, and strawberries add about a full day’s Daily Value of vitamin C per cup in USDA data (see our list of vitamin C foods). Avocado and lemon are botanically fruits with almost no sugar, though they are rarely eaten like other fruit. Raw cranberries are low in sugar but very tart, which is why most cranberry products add sugar.
Serving size changes the ranking. A whole kiwifruit or plum is small, so it has less sugar than a cup of strawberries even though it carries more sugar per 100 grams. Melons work the other way: watermelon is low per 100 grams because it is mostly water, but a large bowl adds up.
High sugar fruits and dried fruit
These fruits are not unhealthy; they simply carry more sugar per serving. All of them still come with water, fiber, potassium and other nutrients, which sets them apart from sweets and sugary drinks.
| Fruit (FDC ID) | Serving | Sugar | Fiber (%DV) | Sugar per 100 g |
|---|---|---|---|---|
| Banana (173944) | 1 medium, 118 g | 14.4 g | 3.1 g (11%) | 12.2 g |
| Blueberries (171711) | 1 cup, 148 g | 14.7 g | 3.6 g (13%) | 10.0 g |
| Pineapple (169124) | 1 cup, 165 g | 16.3 g | 2.3 g (8%) | 9.9 g |
| Pear (169118) | 1 medium, 178 g | 17.4 g | 5.5 g (20%) | 9.8 g |
| Apple with skin (171688) | 1 medium, 182 g | 18.9 g | 4.4 g (16%) | 10.4 g |
| Sweet cherries (171719) | 1 cup pitted, 154 g | 19.7 g | 3.2 g (12%) | 12.8 g |
| Mango (169910) | 1 cup, 165 g | 22.5 g | 2.6 g (9%) | 13.7 g |
| Grapes (174683) | 1 cup, 151 g | 23.4 g | 1.4 g (5%) | 15.5 g |
| Medjool date (168191) | 1 date, 24 g | 16.0 g | 1.6 g (6%) | 66.5 g |
| Raisins (168165) | 1 oz, 28 g | 18.5 g | 1.3 g (5%) | 65.2 g |
| Dried figs (174665) | Quarter cup, 37 g | 17.9 g | 3.7 g (13%) | 47.9 g |
| Dried cranberries, sweetened (171723) | Quarter cup, 40 g | 29.0 g | 2.1 g (8%) | 72.6 g |
Drying removes water, so the sugar that was spread through a bunch of grapes ends up in a small handful of raisins. That makes dried fruit easy to eat quickly. Sweetened dried cranberries are a special case: the sugar total in USDA data includes sugar added during processing. Pears and apples sit high on sugar but also have more fiber than most fruit, especially with the skin on. Prunes are covered in our guide to prune juice.
Whole fruit vs juice and canned fruit
The form of the fruit can matter more than the type. The comparison below uses USDA values per cup or per piece.
| Food (FDC ID) | Serving | Sugar | Fiber | Calories |
|---|---|---|---|---|
| Orange (169097) | 1 fruit, 131 g | 12.2 g | 3.1 g | 62 |
| Orange juice (169098) | 1 cup | 20.8 g | 0.5 g | 112 |
| Apple with skin (171688) | 1 medium, 182 g | 18.9 g | 4.4 g | 95 |
| Apple juice, unsweetened (173933) | 1 cup | 23.9 g | 0.5 g | 114 |
| Peach slices, fresh (169928) | 1 cup | 12.9 g | 2.3 g | 60 |
| Peaches canned in water (169929) | 1 cup | 11.7 g | 3.2 g | 59 |
| Peaches canned in juice (169930) | 1 cup | 25.7 g | 3.2 g | 110 |
| Peaches canned in heavy syrup (169112) | 1 cup | 48.8 g | 3.4 g | 194 |
A cup of juice packs the sugar of more than one piece of fruit with almost none of the fiber. The Dietary Guidelines for Americans 2025-2030 advise eating whole vegetables and fruits in their original form, say frozen, dried or canned fruit with no or very limited added sugars can also be good options, and say 100% fruit juice should be consumed in limited portions or diluted with water. Canned fruit packed in water is close to fresh; heavy syrup roughly quadruples the sugar.
How labels count the sugar in fruit
On a Nutrition Facts label, Total Sugars includes the sugar naturally in fruit, and the FDA says there is no Daily Value for total sugars because no recommendation has been set for the total amount. Added Sugars has a Daily Value of 50 grams on a 2,000-calorie diet. According to the FDA, sugars that occur naturally in fruits and vegetables are not added sugars, but sugars from concentrated fruit juices are, so a snack sweetened with juice concentrate will show added sugars.
Does the sugar in fruit matter?
Fruit sugar is a mix of fructose, glucose and sucrose, the same sugars found in sweeteners, but whole fruit delivers them with water and fiber that slow how quickly you eat them. The research on whole fruit does not show the pattern you might expect from sugar content alone.
In three large US cohorts of health professionals followed for decades (Muraki and colleagues, BMJ 2013, about 187,000 people), eating more whole fruit overall was linked with a slightly lower risk of type 2 diabetes. Blueberries, grapes and raisins, and apples and pears showed the strongest links with lower risk, even though grapes and raisins are high in sugar, while fruit juice was linked with higher risk. These are observational findings based on food questionnaires, so they show associations, not cause and effect, but they suggest the form of fruit matters more than a sugar number on its own.
If you count carbohydrates, our guide to low-carb foods covers fruit from that angle, and low glycemic foods explains how different fruits affect blood sugar. For the fiber side, see high-fiber foods. Our sibling guide to starchy vegetables does the same for potatoes, corn and peas.
If you have diabetes or take glucose-lowering medicines
Fruit can fit a diabetes eating plan, but portions and timing are personal. Ask your clinician or a registered dietitian how fruit fits your plan rather than cutting it out on your own. People eating less on GLP-1 medicines can find fruit ideas in our GLP-1 diet guide, and our post on sugar cravings covers fruit as a swap for sweets.
Simple ways to choose lower-sugar fruit
- Lean on berries: raspberries, blackberries and strawberries give the most fiber per gram of sugar in USDA data.
- Eat fruit whole: a whole orange or apple has far more fiber and less sugar per serving than a glass of its juice.
- Read canned fruit labels: look for fruit packed in water or its own juice, and check the Added Sugars line.
- Measure dried fruit: a small handful of raisins or dates carries as much sugar as a large bowl of fresh berries.
- Pair fruit with protein or fat: yogurt, nuts or cheese make a fruit snack more filling.
Frequently Asked Questions
What are the lowest sugar fruits?
In USDA data, avocado, lemon, cranberries, raspberries, blackberries and strawberries are lowest, followed by kiwifruit, grapefruit, watermelon and cantaloupe.
Which fruits are highest in sugar?
Dried fruit such as dates, raisins, figs and sweetened dried cranberries. Among fresh fruit, grapes, mango, cherries and bananas are higher per serving.
Is the sugar in fruit bad for you?
Whole fruit comes with water, fiber and nutrients. Large cohort studies linked whole fruit with lower diabetes risk and fruit juice with higher risk, though these studies show associations only.
Are berries low in sugar?
Yes. A cup of raspberries has about 5 grams of sugar and 8 grams of fiber in USDA data. Blueberries are higher, at about 15 grams per cup.
Does fruit sugar count as added sugar?
No. The FDA does not count sugar that occurs naturally in fruit as added sugar, but sugar from fruit juice concentrates is counted.
Can people with diabetes eat fruit?
Fruit can fit many diabetes eating plans. Ask your clinician or a dietitian how much and which types suit your plan.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Starchy Vegetables: List, USDA Nutrition and Non-Starchy Swaps, High Fiber Foods: USDA List of Fruits, Vegetables, Beans and Grains, Low Glycemic Foods: Glycemic Index Chart and Glycemic Load Explained.