What is the fruit with the least amount of sugar?

November 3, 2025 •

3 min read

According to USDA data, avocados contain only about 0.7 grams of sugar per 100 grams, making it one of the fruits with the least amount of sugar. While technically a fruit, many people are surprised by its savory nature and low sugar profile, making it a powerful addition to a health-conscious diet.

Quick Summary

This article explores the fruits lowest in sugar, focusing on avocados, berries, and citrus fruits. It provides nutritional comparisons and practical tips for incorporating them into a healthy diet, particularly for those monitoring blood sugar levels.

Key Points

Avocado: This is the fruit with the least amount of sugar, containing only about 0.7 grams per 100 grams, and is also rich in healthy fats and fiber.
Berries: Raspberries, blackberries, and strawberries are among the lowest sugar fruits, packed with fiber and antioxidants that slow sugar absorption.
Citrus Fruits: Lemons and limes are virtually sugar-free and are an excellent way to add flavor to foods and beverages without increasing sugar content.
High Water Content: Fruits like watermelon and cantaloupe, despite being sweet, have a high water content that dilutes their sugar, keeping them relatively low on the sugar scale.
Fiber is Key: The natural fiber found in whole fruits plays a crucial role in regulating blood sugar levels by slowing down the absorption of fructose.
Focus on Fresh: To control sugar intake, it is always best to opt for fresh or unsweetened frozen fruits and avoid dried fruits or juices with added sugar.
Nutrient-Dense Choices: Selecting low-sugar fruits provides essential vitamins, minerals, and antioxidants that support overall health and well-being.

Avocados, certain berries, and citrus fruits are all contenders for the fruit with the least amount of sugar. Their naturally low fructose content, combined with high fiber and water content, makes them excellent choices for those seeking to reduce sugar intake. Understanding the differences in sugar content among various fruits can help in making informed dietary decisions, whether for weight management, diabetes control, or general wellness.

The Top Contenders for Low-Sugar Fruit

While avocado is at the very top of the list for its minimal sugar, several other fruits offer a low-sugar profile packed with essential nutrients. Berries, in particular, are an excellent choice due to their high fiber and antioxidant content, which helps to slow the absorption of their natural sugars.

Avocado: The Exceptionally Low-Sugar Fruit

Avocado is botanically classified as a fruit, and it is a nutritional powerhouse with very little sugar. A typical raw avocado contains only about 1 gram of sugar, while also being rich in heart-healthy monounsaturated fats and fiber. These fats and fiber contribute to a feeling of fullness and help prevent blood sugar spikes.

Berries: A Versatile and Low-Sugar Choice

Berries, especially raspberries and blackberries, are another prime example of low-sugar fruits. A cup of raw raspberries contains just over 5 grams of sugar and a significant 8 grams of dietary fiber. Similarly, blackberries offer about 7 grams of sugar per cup with a high fiber count. The fiber in berries is crucial for slowing down digestion and providing a gradual release of sugar into the bloodstream.

Lemons and Limes: The Tangy Low-Sugar Option

For those who prefer a tart flavor, lemons and limes are virtually sugar-free. A single lime contains only about 1 gram of sugar, and a lemon has around 2 grams. While rarely eaten whole, they are perfect for adding flavor to water, salads, or marinades without adding significant sugar or calories.

Nutritional Benefits of Low-Sugar Fruits

Beyond simply having less sugar, these fruits offer a host of other health benefits that are important for a balanced diet. The high fiber content in many low-sugar fruits promotes better digestive health and can assist with weight management by increasing satiety. Furthermore, these fruits are rich in vitamins, minerals, and antioxidants that protect the body from cellular damage and inflammation. For individuals with diabetes, opting for low-sugar, high-fiber fruits can help prevent the blood sugar spikes associated with more sugary processed foods.

How to Incorporate Low-Sugar Fruits into Your Diet

Adding these fruits to your daily meals is simple and delicious. Here are a few ideas:

Breakfast: Add raspberries or blackberries to a bowl of unsweetened Greek yogurt or oatmeal for a fiber-rich start to your day.
Salads: Top your lunch salad with sliced avocado for healthy fats and a creamy texture. A squeeze of fresh lemon juice can also act as a refreshing, low-sugar dressing.
Snacks: Snack on a cup of mixed berries for a sweet and satisfying treat. You can also make a simple dip by mashing avocado and seasoning it with a bit of salt.
Smoothies: Blend avocado, berries, and a handful of spinach with a low-sugar liquid like unsweetened almond milk for a creamy, nutrient-dense smoothie.

Comparison of Low-Sugar Fruits (per 100g serving)


Fruit (per 100g)	Sugar Content (g)	Fiber Content (g)	Key Benefit
Avocado	0.7	~6.7	Healthy fats & satiety
Raspberries	4.4	6.5	High in fiber & antioxidants
Blackberries	4.9	5.3	Rich in antioxidants
Strawberries	4.9	2.0	High in vitamin C
Lemons	2.5	2.8	High in vitamin C
Limes	1.1	3.0	Minimal sugar, high vitamin C
Cantaloupe	8.0	0.9	High water content, vitamins A & C
Watermelon	6.0	0.4	Extremely hydrating

Conclusion

For those seeking the fruit with the least amount of sugar, avocado is the clear winner, with minimal sugar content and abundant healthy fats. However, berries like raspberries, blackberries, and strawberries also offer exceptionally low sugar counts alongside a wealth of fiber and antioxidants. Citrus options like lemons and limes provide flavor without sugar. By focusing on these choices and maintaining moderation, you can enjoy the many health benefits of fruit without compromising your sugar intake goals. The natural fiber in these fruits helps to manage blood sugar levels, making them a great option for people with diabetes or those simply looking to live a healthier lifestyle.

Final Takeaway

The fruit with the least amount of sugar is avocado, but it is closely followed by berries and citrus fruits, which also boast minimal sugar content and high fiber. Prioritizing these options in your diet can support overall health and effective sugar management.

Dietary Guidelines for Americans

Frequently Asked Questions

For diabetics, the fruit with the least amount of sugar is avocado. Other excellent options include raspberries, blackberries, and strawberries, which are rich in fiber that helps regulate blood sugar levels.

Yes, berries are known for being low in sugar. Raspberries, for example, contain only about 5 grams of sugar per cup and are very high in fiber, which is beneficial for blood sugar management.

Avocados are extremely low in all types of sugar, including fructose. Lemons, limes, and most berries also have very low fructose content compared to sweeter fruits.

Watermelon is often considered a low-sugar fruit relative to its volume because it consists of about 90% water. A cup of diced watermelon contains less than 10 grams of sugar.

When monitoring sugar intake, it is best to limit fruits with high sugar concentrations, such as dried fruits like dates and raisins, and very ripe bananas.

The fiber in fruit slows down the digestion and absorption of its natural sugars (fructose). This process prevents a rapid spike in blood sugar levels, providing a more stable energy release.

Yes, some fruits can be consumed in moderation on a ketogenic diet. Low-sugar fruits like avocados and berries are often included because they have a low net carb count, fitting into the diet's carbohydrate restrictions.