What fruit has the least amount of sugar? Your Guide to Low-Sugar Options

October 6, 2025 •

3 min read

With less than a gram of sugar per 100g serving, the avocado is a surprisingly strong contender for what fruit has the least amount of sugar. This creamy, nutrient-dense berry challenges the typical perception of fruit, offering healthy fats and fiber with minimal natural sugar content.

Quick Summary

This guide identifies the fruit with the lowest sugar and explores a variety of other low-sugar fruit alternatives. It details their nutritional benefits, emphasizing the role of fiber and portion control for effective blood sugar management. Practical tips for incorporating these choices into a balanced diet are also provided.

Key Points

Avocado is the lowest sugar fruit: This savory berry contains less than 1 gram of sugar per 100g, while providing healthy fats and fiber.
Berries offer low sugar and high fiber: Raspberries and blackberries are excellent choices for a low-sugar, antioxidant-rich, and high-fiber snack.
Citrus fruits are low in sugar: Lemons, limes, and grapefruit add flavor and vitamin C with minimal sugar, perfect for beverages and cooking.
Whole fruit is better than juice: The fiber in whole fruit slows sugar absorption, which is preferable to the concentrated sugars found in fruit juices.
Portion control is key for all fruit: Even with low-sugar fruits, moderation and mindful consumption, especially for diabetics, are important for managing blood sugar levels.
Pair fruit with fat or protein: Pairing fruits with a source of fat or protein, like nuts or yogurt, can help slow the release of fruit sugars into the bloodstream.

Unveiling the Lowest-Sugar Fruit: Avocado

While many people associate fruit with sweetness, some varieties are incredibly low in sugar. To the surprise of many, the top answer to the question "What fruit has the least amount of sugar?" is the avocado. Often used in savory dishes, this fruit contains less than a single gram of sugar per 100g serving. Its low sugar content is balanced by high levels of heart-healthy monounsaturated fats and significant fiber, making it a unique and valuable addition to a diet focused on blood sugar management or general health. The fiber and fat in avocados contribute to increased satiety and slow the absorption of carbohydrates, preventing rapid blood sugar spikes.

The Best of the Berries: Raspberries and Blackberries

When looking for more traditional, sweet-tasting, low-sugar options, berries are an excellent choice. Raspberries and blackberries are particularly notable, offering a rich supply of antioxidants and fiber alongside their low sugar count.

Raspberries

With only about 5 grams of sugar per cup, raspberries are one of the lowest-sugar berries. A single cup also provides around 8 grams of fiber, which helps regulate blood sugar levels and promotes digestive health.

Blackberries

Blackberries are similar in nutritional profile, containing approximately 7 grams of sugar and 8 grams of fiber per cup. Like raspberries, their dark color indicates a high concentration of antioxidants, which combat inflammation and oxidative stress.

Refreshing Citrus and Other Low-Sugar Fruits

Beyond avocados and berries, several other fruits offer refreshing flavor with minimal sugar impact. Lemons, limes, and grapefruit are excellent choices, known for their high vitamin C content and tangy taste. A cup of lemons or limes contains only 2.5 grams and 1.69 grams of sugar, respectively, making them perfect for flavoring water or cooking.

Kiwi

These fuzzy green fruits are also a great low-sugar option, with a medium-sized kiwi containing about 6-7 grams of sugar. They are also high in vitamin C and fiber, supporting immune function and digestion.

Cantaloupe and Watermelon

Even sweet and juicy melons can be low in sugar due to their high water content. A cup of watermelon has less than 10 grams of sugar, while cantaloupe contains less than 13 grams. Their hydrating properties and refreshing taste make them satisfying without a heavy sugar load.

The Fiber Advantage: Why Whole Fruit is Best

One of the most important factors for managing blood sugar with fruit is the accompanying fiber content. Unlike fruit juice, which strips away beneficial fiber, whole fruit provides this essential nutrient that slows down the absorption of fructose into the bloodstream. This results in a more gradual, less dramatic rise in blood glucose. Always opt for fresh or frozen whole fruit over juices or dried fruits, which can have concentrated sugars and added sweeteners.

Comparison of Fruit Sugar Content (per 100g)


Fruit	Total Sugars (g)	Total Fiber (g)	Notes
Avocado	0.66	6.7	Creamy, high in healthy fats
Raspberries	4.4	7.0	High in fiber and antioxidants
Blackberries	4.9	5.0	Rich in antioxidants
Strawberries	4.9	2.0	Excellent source of vitamin C
Lemon	2.5	2.8	Pungent, often used for flavoring
Kiwi	9.0	3.0	Good source of vitamin C and K
Watermelon	6.0	0.4	Very hydrating, high water content
Grapefruit	7.31	1.6	Tangy citrus, rich in vitamin C
Banana	12.23	2.6	Higher sugar content, high in potassium

Incorporating Low-Sugar Fruits into Your Diet

Managing your intake of low-sugar fruits doesn't have to be complicated. Here are some simple ways to incorporate them into your daily nutrition:

Breakfast: Add a handful of mixed berries to your morning yogurt or oatmeal.
Snacks: Enjoy sliced avocado with a sprinkle of salt or a small kiwi on its own.
Salads: Incorporate berries, citrus segments, or avocado slices into your savory salads.
Beverages: Infuse your water with lemon or lime slices for a refreshing, sugar-free drink.
Desserts: Grill peach or cantaloupe slices for a naturally sweet treat.

Conclusion: The Best Fruit for Your Needs

In conclusion, while avocado stands out for having the least amount of sugar, the best low-sugar fruit for you depends on your preference and dietary goals. Options like raspberries, blackberries, lemons, and grapefruit offer excellent nutritional profiles with minimal sugar impact. The key is to prioritize whole, fresh fruit and be mindful of portion sizes, especially when managing blood sugar. Pairing fruit with protein or healthy fats can further regulate glucose levels and provide sustained energy. By understanding the sugar and fiber content of different fruits, you can make informed choices that support a balanced and healthy diet.

For more detailed nutritional information on fruits, consult resources like Healthline's guide on low-sugar options.

Frequently Asked Questions

Botanically, the avocado is a single-seeded berry, and therefore a fruit. However, its savory flavor and culinary use in salads, sandwiches, and other dishes often lead people to mistakenly consider it a vegetable.

While most berries are relatively low in sugar, there is some variation. Raspberries and blackberries are among the lowest, while blueberries tend to have slightly more sugar but are still considered a good choice for a low-sugar diet.

Eating whole fruit provides beneficial fiber that is removed during the juicing process. This fiber slows the absorption of natural sugars, preventing a rapid spike in blood sugar that can occur with fruit juice.

Yes, people with diabetes can and should eat fruit in moderation as part of a balanced diet. Focusing on low-sugar fruits, controlling portion sizes, and pairing fruit with protein or healthy fats are recommended strategies for managing blood sugar.

Fruits with higher sugar content include mangoes, grapes, bananas, and dried fruits like dates and raisins. It's not necessary to avoid these entirely, but consuming smaller portions can help manage sugar intake.

As long as no sugar is added during processing, fresh and frozen fruits have comparable sugar content. Frozen fruits are often picked at peak ripeness and flash-frozen, preserving their nutrients, making them an excellent choice.

Yes, dietary fiber, which is abundant in whole fruits, plays a crucial role in controlling blood sugar. It slows the digestion and absorption of sugar, resulting in a more gradual and stable blood glucose response.