We put together this ranking list of sugar content in fruit to help people regulate their blood sugar levels. While the natural sugar content in fruit can give you a short-term energy boost and mental high, it can quickly drop you down hard like the gut-wrenching dive on a roller-coaster ride. For those with hypoglycemia, hyperglycemia, or the more serious diabetes mellitus, avoiding high sugar content in fruit and other foods can help level the spikes and crashes in energy and keep you off the mood-coaster. For people with sensitivity to wavering blood-sugar levels, it's usually beneficial to avoid eating very sweet foods alone routinely. This doesn't just relate to refined sugars like sucrose. The natural fructose - or fruit sugars - that we taste in fruits can trip that sugar-trigger as well. And since fruits are often eaten alone as tide-me-over snacks, the higher the dose of natural fruit sugar content, the more intense your blood-sugar level may swing after eating fruit alone.
So which fruits have the highest fruit sugar content? The percentages listed below are approximations based on the fruit type, in general, at the point of ripeness each is at when sold as fresh. Sugar content can vary within a type of fruit. Two grapes on the same stem can have slightly different fruit sugar content levels depending on ripeness and other factors. Even the same piece of fruit will develop greater sugar content as it ripens and then over-ripens.
Listed below are many commonly sold fruits, ranked in order from highest percentage of fruit sugar content (on top) to lowest percentage. These estimations exclude the parts of the fruits that are wasted and not eaten (such as stems and rinds) - so among the parts that we would eat, listed below are the estimated percentages that are comprised of sugar:
Fruit Name | Sugar Content in Fruit | Random Comments
Date - 63.0% (Dried fruits are generally much higher in sugars)
Common fig (dried) - 47.9%
Ugli fruit - 17.8% (I had to include this for the love of the name)
Guava - 17.0%
Pomegranate - 16.6%
Grape - 15.5% (Dried grape, a.k.a. raisin, is 59% sugar)
Mango - 14.8%
Cherry - 13.0%
Persimmon - 12.5%
Banana - 12.2%
Pear - 11.5%
Passion Fruit - 11.2%
Tangerine - 10.8%
Mandarin - 10.6% (Reddish-orange ones are sold as tangerines)
Apple - 10.4%
Blueberry - 9.9%
Plum - 9.9%
Pineapple - 9.3%
Clementine orange - 9.2%
Navel orange - 9.1%
Apricot - 9.0%
Kiwifruit (gooseberry) - 9.0%
Peach - 8.4%
Honeydew melon - 8.0%
Cantaloupe - 7.9%
Mulberry - 7.9%
Nectarine - 7.7%
Grapefruit - 7.3%
Watermelon - 6.2%
Coconut - 6.2%
Papaya - 5.9%
Raspberry - 5.4%
Carrot - 5.0%
Blackberry - 4.9% (Many cultivars, or varieties: marion, chehalem, olalli)
Strawberry - 4.8%
Cranberry - 4.0%
Olive - 3.0%
Tomato - 2.6%
Lemon - 2.5%
Bell Pepper - 2.4%
Lime - 1.7%
Rhubarb - 1.1%
Avocado - 0.7%
Maybe Just Trust Your Tongue
I don't know about your taste buds - since we all have very different numbers of taste receptors on our tongues - but for me, this demonstrates that I can pretty much trust my buds about the levels of sugar content in fruit. If it tastes really sweet to me (like a grape), it has a lot more fruit sugar content than if it doesn't taste sweet (like an avocado). So you probably don't need to sweat the percentages, just mind your tongue.
Most of us don't eat nearly enough fresh fruits regularly. But when you do eat fruit snacks, it is wise to know which fruits can swing your blood-sugar and health around more dramatically.
I'm going to go suck on a lime.
Fruit Sugar Content Rankings - for Healthy Blood-Sugar Levels by Iggy Sarducci is licensed under a Creative Commons Attribution-NonCommercial-NoDerivs 3.0 United States License.
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Iggy Sarducci (author) from Wherever I am now on November 27, 2012:
Very kind of you to say so, Randy. Thanks for the nice feedback. It's good to know that this may be useful yet.
And thank you to Baru and Gandhan as well... I haven't been on Hub for well over a year.
Randy Behavior from Near the Ocean on November 27, 2012:
Very informative and your writing style made it fun to read.
BARU DASS on July 15, 2012:
good knowledge about pains and help top cure it thank you for guidance .
GANDHAN on October 01, 2010:
THANK YOU AS IT IS VERY INFORMATIVE