Are Tamarillos High in Sugar? A Nutritional Guide

January 11, 2026 •

3 min read

According to nutritional data, a 100-gram serving of raw tamarillo contains only about 3 to 4 grams of total sugars, a significantly low amount compared to many other fruits. This makes tamarillos a good option for those monitoring their sugar intake or seeking low-sugar fruits.

Quick Summary

This article explores the sugar content and nutritional profile of tamarillos, revealing they are surprisingly low in sugar with a favorable glycemic index. It details their fiber and antioxidant benefits, compares their sugar levels to other fruits, and discusses their suitability for a healthy diet.

Key Points

Low Sugar Content: Raw tamarillos contain only 3-4.7 grams of sugar per 100g, making them a low-sugar fruit option.
Low Glycemic Index: The fruit has a low GI of approximately 30, ensuring a slow and steady release of sugar into the bloodstream and avoiding spikes.
Rich in Fiber: High dietary fiber content, up to 6g per 100g, aids digestion and further mitigates the impact on blood sugar.
Excellent for Diabetes Management: The combination of low sugar, low GI, and fiber makes tamarillos a suitable fruit for individuals with diabetes, in moderation.
Packed with Nutrients: Tamarillos are a good source of vitamins A, C, and E, potassium, and antioxidants, supporting vision, immunity, and heart health.
Versatile Culinary Uses: While the skin is bitter, the flesh can be used in smoothies, salsas, sauces, and desserts, offering a tangy and sweet flavor profile.
Promotes Heart Health: The potassium and fiber in tamarillos contribute to regulating blood pressure and managing cholesterol levels.

Understanding the Tamarillo's Low Sugar Profile

Contrary to their tangy-sweet taste, tamarillos possess a notably low sugar content. While the exact values can vary slightly depending on ripeness and variety, a standard 100-gram portion of raw tamarillo contains between 3 and 4.7 grams of total sugars. This places them well below many popular fruits and makes them a sensible choice for sugar-conscious individuals.

The Importance of a Low Glycemic Index

Beyond just the total sugar count, how a food affects blood sugar levels is crucial. The glycemic index (GI) measures how quickly carbohydrates in food are converted into glucose in the body. The tamarillo has a low GI, with one source citing a value of 30, placing it firmly in the low-GI category. This means the sugars are released slowly into the bloodstream, preventing the sharp spikes in blood glucose often associated with high-sugar foods. This slow release is beneficial for sustained energy and is particularly advantageous for individuals managing blood sugar levels, such as those with diabetes.

A Fiber-Rich Nutritional Powerhouse

One of the reasons tamarillos have a low impact on blood sugar is their high dietary fiber content, which typically ranges from 1.4 to 6 grams per 100g. This high fiber, combined with low sugar, offers several health benefits:

Slows Sugar Absorption: Fiber slows down the digestive process, which in turn slows the absorption of sugar into the bloodstream. This reinforces the benefits of the tamarillo's low GI score.
Promotes Digestive Health: The fruit’s fiber content aids in digestion and helps regulate bowel movements, preventing constipation.
Supports Weight Management: Fiber promotes a feeling of fullness, which can help reduce overall calorie intake and support weight loss efforts.

Comparing Tamarillo's Sugar Content

To put the tamarillo's sugar content into perspective, it's helpful to compare it with other common fruits. This comparison highlights why the tamarillo is often a preferred choice for a low-sugar diet.


Fruit (per 100g)	Total Sugar Content (approx.)	Notes on GI Impact
Tamarillo (raw)	3-4.7g	Low GI, high fiber promotes slow sugar release.
Strawberries	4.9g	Low GI, but slightly higher sugar than tamarillo.
Apples	10g	Moderate GI, but still a healthy, fiber-rich choice.
Bananas	12g	Higher GI, significant carbohydrate load, provides quick energy.
Grapes	16g	High sugar content, higher GI, best in moderation.
Dates	66g	Extremely high sugar, high GI, best used sparingly.

As the table shows, the tamarillo's sugar profile is similar to or lower than other low-sugar fruits like strawberries. It is a world apart from high-sugar options like bananas and dates, making it a sound choice for controlled sugar diets.

The Versatility and Health Benefits of Tamarillos

Beyond its favorable sugar profile, the tamarillo is a nutritional powerhouse. It is a good source of vitamins A, C, and E, and minerals like potassium. Its antioxidant properties, attributed to compounds like chlorogenic acid and anthocyanins, have been linked to potential benefits for heart health and blood sugar regulation.

Culinary Uses: Tamarillos can be eaten raw (after scooping out the flesh) or cooked. They can be added to salsas, chutneys, sauces for poultry or fish, or blended into smoothies.
Digestive Aid: The fiber and low calorie count make it an excellent choice for a healthy digestive system and for those on a weight loss journey.
Cardiovascular Support: The potassium content helps manage blood pressure, and fiber can help control cholesterol levels.

Incorporating Tamarillos into Your Diet

Whether you are watching your sugar intake, managing diabetes, or simply looking for a nutrient-dense fruit, tamarillos offer a unique and beneficial option. Their combination of low sugar, high fiber, and potent antioxidants makes them a valuable addition to a balanced diet. Always consider variety and preparation method; eating them raw or lightly cooked is best to retain their nutritional value and avoid added sugars commonly found in jams or sauces.

Conclusion: A Low-Sugar Fruit with High Nutritional Rewards

In conclusion, tamarillos are not high in sugar. Their naturally low sugar content is complemented by a low glycemic index and significant dietary fiber, making them an excellent fruit for managing blood sugar and supporting a healthy diet. From boosting immunity with vitamins A, C, and E to aiding digestion and heart health, this exotic fruit offers substantial nutritional benefits without the sugar overload. For those seeking a delicious, tangy fruit with a balanced nutritional profile, the tamarillo is a superb choice.

Frequently Asked Questions

A 100-gram serving of raw, peeled tamarillo contains approximately 3.4 grams of total sugars. This is relatively low compared to many other fruits.

Yes, tamarillos can be a good fruit for diabetics. They have a low glycemic index and are rich in fiber, which helps regulate blood sugar levels. However, as with any food, moderation is key.

A tamarillo contains significantly less sugar than an apple. While a 100g serving of tamarillo has about 3-4 grams of sugar, a 100g serving of apple has approximately 10 grams.

No, eating tamarillos is unlikely to cause a rapid blood sugar spike due to their low glycemic index and high fiber content. The fiber slows down the absorption of sugars into the bloodstream.

Research indicates slight variations in sugar content between different varieties. For example, golden or amber tamarillos are often described as having a sweeter flesh than the red varieties, which are tangier.

The primary sugars found in tamarillos are fructose, glucose, and sucrose. The specific proportions can vary, but generally, tamarillos contain low levels of these natural sugars.

Cooking a tamarillo itself does not increase its natural sugar content. However, preparing dishes like jams, chutneys, or desserts with tamarillos often involves adding extra sugar, which significantly increases the overall sugar content of the final product.