We know it’s really important to eat fruit. It’s also the healthiest way to satisfy a sweet tooth. But not all fruit is created equal. All fruit contains fructose – fruit sugar. Although natural, it is still a sugar, and with sugar comes calories. If you’re watching your weight, or are concerned about your sugar intake, you should know which fruits you are best avoiding or eating in moderation.
Topping the list of fruits with the highest amount of sugar is figs. Although they are a mega source of potassium (149mg in 65g), and a good source of vitamins B6 and K, the average fig (65g) contains 10.4g of sugar. They are very filling though and a single fig sliced up with some Greek yogurt and a drizzle of honey makes an excellent breakfast.
Closely following figs, are grapes. This might seem surprising but when you think about it, the main product of grapes is wine and that’s because all that sugar turns into alcohol. In a serving of 10 grapes (49g), there is 7.6g of sugar.
One of the most delicious fruits! Mango is so juicy and sweet when it’s ripe. It’s fabulous in smoothies and desserts and even drinks and it’s so refreshing on a hot day. The great thing about mangoes is that as well as being absolutely packed with vitamin A, they are satisfying, which is a good thing because 1 cup (165g) of fresh fruit contains 24g of sugar.
Those ruby jewels are so pretty and the burst of juice and flavor you get when you bite down on one is joyful, in sweet and savory dishes. Maybe it’s a good thing that it’s some serious hassle to get those arils (fancy name for the fruit bit) out because ½ cup (87g) comes with 12g sugar. But you’re getting a nice hit of vitamins K and C and Folate too.
The one fruit I didn’t want to see on this list: my favorite – cherries. My cherry tree produced fruit the first time this year and it’s heavenly. Did you know that 1 cup of cherries (154g) contains 20g of sugar? I’ll console myself with knowing that I’m getting a whammy hit of vitamin C and potassium too.
If you know your food, you were probably wondering where bananas would appear. A much beloved food, it is chosen by sportsmen and women during games and by us regular girls as a pre-/post-workout snack because it gives a great energy hit. And much of that energy boost comes from the sugar a banana contains – which in one small banana (100g) is 12g.
Another delicious fruit that shines like a bright jewel, kiwi fruits – aka Chinese gooseberry – are insanely high in vitamin C. They are also an excellent source of vitamin K and potassium. But what about the sugar? One fruit (76g) delivers 7g of sugar.
This list isn’t a prompt to make you stop eating these fruits – there is absolutely no need to remove these delicious and nutritious foods from your diet. It’s just helpful to know which fruits top the sugar charts so you can make informed choices in your menu overall.
Resource: Nutritional info from nutritiondata.self.com
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