From avocados to grapes, check out the fruits with the least to the most sweet stuff.
FRUIT—OR NATURE'S CANDY, as some like to call it—is a natural source of sugar (fructose). In fact, certain fruits can pack up to 14g of sugar in less than a one-cup serving. Read all about how it effects your body in Can fruit make you fat? The bottom line: In moderation, no, but if you're trying to lose weight, seriously minimize your intake or reach for fruits lower in sugar.
But there are some other things you should factor in before you ban fruit completely: "While the sugar is certainly important to note, it’s also crucial to know how much fiber each fruit has, which helps negate some of the effects of the sugar content," says Brooke Alpert, MS, RD, CDN founder of B Nutritious.
Fruits have various amounts of other important nutrients, like fiber, and also some protein and good fats—all of which help your blood sugar to spike more slowly because your body is first working to digest the other compounds.
What's more, there are optimal times to consume fruit. If you're really looking to limit sugar, make sure you're not eating overly ripe fruits. The starch begins to turn into simple sugar as it ripens, which is why it tastes sweeter. So, try to eat them before they become super saccharine and soft to the touch. And, easiest of all, opt for fruits that are naturally lower in sugar or highest in fiber.
Next, from least to greatest, is how much total sugar is in a 3-oz serving of 15 different kinds of fruit. If you're trying to lose weight or lower your body fat percentage, reach for the fruits that appear first in the gallery; we've ranked the varieties based on sugar, but also note the unique health benefits.
Tomatoes are a humble, oft-forgotten fruit usually left uneaten next to your burger than it's munched on for a midday snack. Well, research shows you'd be better off eating tomatoes every day: Lycopene, a member of the vitamin A family, helps maintain prostate health. Try eating more by making homemade tomato sauce to top chicken, whole wheat pasta, and stuffed peppers.
Total sugar in 3oz (one small) tomato: 2.2g
Eggplant is another fruit you probably group with vegetables—and one you love to hate at that. But the purple fruit packs a healthy amount of fiber, potassium, and folate and is loaded with flavonoids that have been linked to cancer protection. Grill it up as a side or even a meat substitute.
Total sugar in 3oz (little less than half a cup) eggplant: 3g
These bright little berries are nutritional powerhouses. Not only do they satiate your sugar cravings (without overloading your body with fructose), they also satisfy your hunger and keep you feeling full longer thanks to their high fiber content (8g in just one cup). Top plain Greek yogurt with rasberries, snack on them plain, toss on a salad, or blend up in a smoothie: You'll be adding a dose of vitamin C and body-protecting antioxidants to every meal.
Total sugar in 3oz (about 3/4 cup) raspberries: 3.7g
Want a low-calorie way to consume natural sugar? Eat strawberries: One full cup doesn't even pack 50 calories. Brimming with vitamin C, which can increase your sperm count, these berries can be added to pretty much any sweet and savory dish. You can even grill them over medium-low heat for 3 to 5 minutes. They'll burst with flavor.
Total sugar in 3oz (about 4 medium) strawberries: 4.1g
Blackberries are a quintessential summer fruit. But they deserve a spot in your diet year-round. They're packed with phytonutrients (plant compounds thought to prevent certain diseases), vitamin K, which has been shown to help lower the risk of prostate cancer, and manganese, which helps keep testosterone production up where it's supposed to be.
Total sugar in 3oz (about 1/3 cup) blackberries: 4.2g