What Fruit Has the Lowest Amount of Sugar? A Guide to Nutrient-Rich, Low-Glycemic Options

October 12, 2025 •

4 min read

An entire avocado contains less than 1.5 grams of sugar, making it an exceptionally low-sugar fruit option. For individuals tracking their sugar intake, whether for weight management or health reasons, knowing what fruit has the lowest amount of sugar? can be a valuable tool for making informed dietary decisions.

Quick Summary

A breakdown of fruits with the least sugar, highlighting choices like avocados, lemons, and berries. It details their nutritional benefits and provides guidance for including them in a healthy diet for improved blood sugar control and overall well-being.

Key Points

Avocado is Lowest: Avocados are technically a fruit and contain less than 1.5 grams of sugar per whole fruit, along with healthy fats and fiber.
Lemons and Limes: These citrus fruits are extremely low in sugar, with limes having around 1.1g and lemons having 2.1g per fruit, and are a great source of vitamin C.
Berries Are Low-Sugar & High-Fiber: Raspberries, blackberries, and strawberries are all low in sugar and high in fiber, which helps regulate blood sugar.
Fiber is Key: The fiber in whole fruit slows sugar absorption, preventing rapid blood sugar spikes, which is why whole fruit is better than juice.
Portion Size Matters: Even with low-sugar fruits like watermelon and cantaloupe, consuming large portions can still increase sugar intake, so moderation is important.
Whole Fruit over Juice: Fruit juice and dried fruit are higher in concentrated sugar and lack the fiber of their whole fruit counterparts.
Balance is Important: Pair fruits with protein and healthy fats, such as adding berries to yogurt or avocado to salads, for better blood sugar control.

The Surprising Truth About Avocados

While many people mistake avocados for vegetables, they are botanically classified as a fruit—and a remarkably low-sugar one at that. An entire raw avocado has only about 1 gram of sugar, paired with a significant amount of healthy monounsaturated fats and fiber. These healthy fats are known to slow digestion, which helps prevent blood sugar spikes and contributes to a feeling of fullness. Avocados are also rich in potassium, vitamin K, and folate, making them an excellent nutrient-dense addition to any diet.

Zesty Choices: Lemons and Limes

For those who prefer a tangy flavor profile, lemons and limes are the ultimate low-sugar fruits. A lime contains roughly 1.1 grams of sugar, while a lemon has about 2.1 grams. These citrus fruits are rarely eaten on their own, but a squeeze of their juice can add a bright, flavorful punch to water, salads, or cooking without adding significant carbohydrates or sugar. They are also famously high in vitamin C, which is essential for immune function and skin health.

The Power of Berries

Berries are nutritional powerhouses and many varieties are naturally low in sugar. Their high fiber content is a major advantage, as fiber slows the absorption of sugar into the bloodstream.

Raspberries: At just over 5 grams of sugar per cup, raspberries are one of the lowest-sugar berries and are also packed with 8 grams of fiber.
Blackberries: Containing only 7 grams of sugar per cup, blackberries are a great source of antioxidants and fiber.
Strawberries: Surprisingly sweet yet low in sugar, a cup of halved strawberries has about 7 grams of sugar and offers more than 100% of the recommended daily intake of vitamin C.

Other Notable Low-Sugar Fruits

Beyond the primary low-sugar champions, several other fruits offer a great balance of flavor, nutrients, and moderate sugar levels. For example, a whole cup of diced watermelon contains less than 10 grams of sugar, and its high water content makes it incredibly hydrating. Cantaloupe, with a cup containing less than 13 grams of sugar, also provides a refreshing option rich in vitamin A. Even tart fruits like rhubarb have very little natural sugar, though it's important to remember that most recipes add a lot of sweeteners.

High vs. Low Sugar Fruits: A Comparison

To put the sugar content of various fruits into perspective, here is a comparison table based on a standard 100g serving.


Fruit (per 100g)	Sugar Content (grams)	Fiber Content (grams)	Nutritional Context
Avocado	0.7	6.7	Exceptionally low sugar, high in healthy fats.
Raspberries	4.4	7	Very low sugar, high in antioxidants and fiber.
Strawberries	4.9	2	Moderate fiber, and an excellent source of vitamin C.
Blackberries	4.9	5	Rich in antioxidants and a good source of fiber.
Grapefruit	7.0	1.6	Lower GI fruit, high in vitamin C.
Watermelon	6.0	0.4	Very high water content, hydrating.
Mango	14.0	1.6	Higher sugar content; best in smaller portions.
Grapes	16.0	0.9	Small and easy to overconsume; concentrated sugar.
Banana	12.0	2.6	Contains resistant starch when less ripe; higher in sugar when fully ripe.

The Importance of Fiber and Whole Fruit

When considering sugar intake, it's crucial to look beyond just the raw numbers. Fiber plays a key role in how the body processes sugar. A fruit's natural fiber content helps slow the release of sugar into the bloodstream, preventing the rapid spikes that can occur from consuming processed sugars. This is why eating whole fruit is always recommended over fruit juice, which strips away the beneficial fiber and leaves behind concentrated sugar. A glass of orange juice, for instance, contains the sugar of several oranges with none of the fiber, leading to a much faster blood sugar rise.

Strategies for a Low-Sugar Fruit Diet

Portion Control: Even low-sugar fruits can add up if you eat too much. For fruits like melon, stick to a single cup serving.
Pairing: Combine fruits with protein and healthy fats, like adding berries to Greek yogurt or sliced avocado to toast. This further helps to regulate blood sugar levels.
Smart Swaps: Use low-sugar fruits to satisfy sweet cravings instead of processed desserts. A cup of berries with a sprinkle of cinnamon can be a satisfying and healthy dessert alternative.
Focus on Whole Fruit: As mentioned, prioritize eating whole fruits to get the full benefit of their fiber. Avoid dried fruits and juices, which are high in concentrated sugar.

Conclusion

While fruit is a vital part of a healthy diet, not all fruits are created equal in terms of sugar content. The top contenders for the lowest-sugar fruit are avocado, lemons, and limes. Berries like raspberries, blackberries, and strawberries are also excellent choices, offering a low-sugar, high-fiber combination. By understanding what fruit has the lowest amount of sugar? and prioritizing whole fruits with high fiber content, you can enjoy the many nutritional benefits of fruit while effectively managing your sugar intake. Ultimately, moderation and mindful selection are key to incorporating fruit into a balanced and healthy lifestyle.

For more dietitian-approved tips on low-sugar fruits, consider exploring resources from health-focused publications like EatingWell.

Frequently Asked Questions

Fruits like mangoes, grapes, bananas, and cherries are generally higher in sugar content. It is important to enjoy these in moderation, especially if you are monitoring your blood sugar or carbohydrate intake.

Whole fruit contains fiber, which slows down the rate at which your body absorbs the fruit's natural sugars. Fruit juice removes this fiber, leading to a faster and more pronounced blood sugar spike.

Yes, people with diabetes can and should eat fruit as part of a healthy diet. The key is moderation and choosing low-glycemic fruits like berries and avocados, which have a less dramatic impact on blood sugar levels.

Dried fruits have had their water removed, which concentrates their sugar content. They should be consumed in small, controlled portions. For example, a quarter cup of dried fruit is equivalent to a half cup of fresh fruit.

As long as you choose frozen fruits with no added sugar, they contain the same amount of sugar as fresh fruits. They are a convenient way to always have low-sugar berries or other fruits on hand for smoothies or snacks.

The glycemic index (GI) is a system that ranks foods based on their effect on blood sugar levels. Low-GI fruits like cherries and grapefruit are often recommended for those managing blood sugar.

While all fruits offer nutrients, some are higher in sugar and should be limited or consumed in smaller quantities. These include grapes, mangoes, pineapples, and ripe bananas.

There are many ways to incorporate low-sugar fruits. Add berries to your morning oatmeal, use avocado slices on a salad, or make a refreshing drink with lime or lemon juice.