Nutrition Diet: What berry has the lowest amount of sugar?

November 2, 2025 •

3 min read

With only 2.7g of sugar per 100g, raspberries are typically cited as the berry with the lowest amount of sugar. This makes them an excellent choice for those managing blood sugar levels or following a low-carbohydrate diet, while still providing essential nutrients and a satisfying, sweet flavor.

Quick Summary

This guide details the berries with the least sugar, led by raspberries, and explores their rich nutritional profiles. It provides practical tips for integrating these low-carb, high-fiber options into a balanced diet to support overall health and well-being.

Key Points

Raspberries are the Lowest in Sugar: With approximately 5g of sugar per cup and 8g of fiber, raspberries are the ideal low-sugar berry choice for a balanced diet.
Cranberries Offer Unique Health Benefits: Raw cranberries have a very low sugar content (around 4g per cup) and contain special antioxidants that support urinary tract health.
Blackberries are High in Fiber and Antioxidants: These berries contain only 7g of sugar per cup and are rich in both fiber and anthocyanin antioxidants.
High Fiber Content Slows Sugar Absorption: The high fiber in low-sugar berries helps prevent rapid blood sugar spikes, making them suitable for those managing glucose levels.
Versatile for Any Meal: Low-sugar berries can be easily incorporated into breakfast, snacks, salads, and low-sugar desserts to add flavor and nutrition.
All Berries Provide Antioxidants: Regardless of sugar level, most berries are packed with health-promoting antioxidants that fight inflammation and protect cells.
Technically, Avocado is a Berry with Minimal Sugar: Though often viewed as a vegetable, the avocado is botanically a berry and contains less than 1g of sugar per fruit, along with healthy fats.

For those monitoring their sugar intake, choosing the right fruits can be crucial. While all berries offer valuable nutrients, their sugar content can vary significantly. Raspberries and cranberries consistently rank among the lowest in sugar, while also offering a wealth of other health benefits. Incorporating these varieties can provide sweetness and fiber without a major blood sugar impact.

Raspberries

Raspberries are the clear winner for the lowest sugar content among popular berries. Their high fiber content, which stands at around 8g per cup, helps to slow down the absorption of their 5g of sugar, mitigating any rapid blood sugar spikes. They are also rich in antioxidants, including anthocyanins and ellagic acid, which are known for their anti-inflammatory properties.

Nutritional Benefits of Raspberries

High in Fiber: The significant fiber content aids digestion, promotes feelings of fullness, and can assist with weight management.
Antioxidant Power: Their antioxidant compounds help protect cells from free radical damage and may reduce the risk of chronic diseases like heart disease.
Rich in Vitamins: Raspberries are a great source of vitamin C, crucial for immune health, and vitamin K, which plays a role in blood clotting.

Cranberries

Raw cranberries are another excellent low-sugar choice, prized for their tart flavor. A cup of fresh cranberries contains approximately 4 grams of sugar and about 4 grams of fiber, providing a nutrient-dense option. Cranberries are also noted for their unique proanthocyanidins, which are potent antioxidants.

Cranberries and Urinary Tract Health

Cranberries are perhaps most famous for their role in supporting urinary tract health. The special type of antioxidant in cranberries, A-type proanthocyanidins, can prevent bacteria like E. coli from sticking to the urinary tract walls, reducing the risk of infections.

Blackberries

With around 7g of sugar per cup, blackberries also rank low on the sugar scale compared to other fruits. They are an excellent source of dietary fiber, with about 8g per cup, along with high levels of antioxidants, manganese, and vitamins C and K. Their deep, dark color is a sign of high anthocyanin content, which is linked to potential benefits for age-related conditions.

How Common Berries Compare

This table provides a nutritional comparison of some common fresh berries, based on approximate sugar and fiber content per 100g serving.


Berry	Sugar (grams)	Fiber (grams)	Key Benefits
Raspberries	4.4	6.5	Very high in fiber, rich in antioxidants like ellagic acid.
Cranberries (raw)	4.3	3.6	High in vitamin C and unique proanthocyanidins.
Blackberries	4.9	5.3	High in antioxidants (anthocyanins), manganese, and vitamin C.
Strawberries	4.9	2.0	Excellent source of vitamin C, potent antioxidant activity.
Blueberries	10.0	2.4	Rich in anthocyanins, vitamin C, vitamin K, and manganese.

Incorporating Low-Sugar Berries into Your Diet

Including these low-sugar, high-fiber berries in your meals is easy and delicious. The fiber content helps balance the natural sugars, making them a smart choice for maintaining stable energy levels. Here are some practical ideas:

Breakfast: Add a handful of fresh or frozen raspberries or blackberries to your oatmeal, plain Greek yogurt, or low-sugar cereal.
Smoothies: Blend berries with unsweetened almond milk, a scoop of protein powder, and healthy fats like chia seeds or avocado for a balanced, low-sugar drink.
Salads: Toss fresh berries into a leafy green salad for a burst of color and flavor. They pair well with arugula, goat cheese, and a light vinaigrette.
Dessert: Satisfy sweet cravings by making a simple berry compote with minimal added sweetener. Roasting berries can also intensify their natural sweetness.
Snacks: Enjoy a handful of fresh berries on their own or paired with a small portion of nuts for a filling and nutritious snack.

Conclusion

While many fruits are beneficial, knowing what berry has the lowest amount of sugar can help with specific dietary goals, such as managing blood sugar or reducing overall carbohydrate intake. Raspberries are a top contender, followed closely by cranberries and blackberries. Their low sugar content, combined with high fiber and potent antioxidants, makes them a powerful and delicious addition to almost any diet. By focusing on these low-sugar superstars, you can enjoy a naturally sweet treat while reaping significant health benefits. For more information on the impact of diet on diabetes, consult the American Diabetes Association.

Frequently Asked Questions

Among common berries, raspberries are typically cited as having the lowest amount of sugar, with about 4.4g per 100g. Raw cranberries also have a very low sugar content, at around 4.3g per 100g.

Yes, blueberries are higher in sugar than raspberries, cranberries, and blackberries, with approximately 10g of sugar per 100g. However, they are still a healthy choice, packed with antioxidants.

Yes, people on a low-carb diet can enjoy berries in moderation. Raspberries and blackberries are particularly good options due to their high fiber content, which means lower net carbs. Portion control is key.

Low-sugar berries are rich in fiber, antioxidants, and vitamins, which can help improve blood sugar and insulin response, support heart health, reduce inflammation, and aid digestion.

Yes, botanically speaking, an avocado is a berry. It is extremely low in sugar, with less than 1g per fruit, and is high in healthy monounsaturated fats.

The sugar in whole fruit is naturally occurring and is accompanied by fiber, which slows down its absorption. In contrast, added sugars in processed foods and drinks are absorbed rapidly and lack nutritional value, leading to blood sugar spikes.

You can add them to oatmeal or plain yogurt, blend them into smoothies, toss them into salads, or enjoy them as a simple snack. Pairing them with a protein or healthy fat can further help with blood sugar balance.