What's the Best Fruit to Eat That's Low in Sugar?

October 15, 2025 •

2 min read

According to the USDA, a cup of raspberries contains just over 5 grams of sugar, making them one of the top low-sugar fruit options. But what's the best fruit to eat that's low in sugar for your specific needs? This comprehensive guide explores the best low-sugar choices, highlighting their nutritional benefits and how they can fit into a healthy diet.

Quick Summary

This guide provides an overview of the best low-sugar fruits, focusing on their nutritional value and benefits. It includes a comparison table, tips for incorporating these options into meals, and information for managing blood sugar levels.

Key Points

Berries are a top choice: Raspberries, strawberries, and blackberries are exceptionally low in sugar while being packed with fiber and antioxidants.
Avocado is a low-sugar superstar: Technically a fruit, avocado has less than 1 gram of sugar per fruit and is rich in heart-healthy fats and fiber.
Citrus fruits offer minimal sugar: Lemons and limes add flavor with almost no sugar, while whole oranges provide fiber that moderates their sugar impact.
Whole fruit is better than juice: The fiber in whole fruit slows sugar absorption, which is crucial for managing blood sugar levels.
Pair fruit strategically: Combining low-sugar fruits with a protein source like Greek yogurt or a healthy fat like nuts helps to prevent blood sugar spikes.
Watch portion sizes: Even with low-sugar fruits, moderation is key, especially when monitoring blood glucose levels or weight.

Low-Sugar Fruit for Better Health

Selecting fruits with lower sugar content can be beneficial for managing blood sugar, supporting weight goals, and maintaining a balanced diet. These fruits are typically rich in fiber, which helps slow sugar absorption. Consuming whole, fresh fruit is recommended over juices or dried fruit, which have concentrated sugars and less fiber.

Top Low-Sugar Fruit Choices

Several fruits stand out for their low sugar profiles and high nutrient density:

Berries: Raspberries, strawberries, and blackberries are excellent low-sugar options packed with fiber and antioxidants. A cup of raspberries has about 5 grams of sugar and 8 grams of fiber, while strawberries offer around 7 grams of sugar and nearly 100% of the daily vitamin C. Blackberries provide about 7 grams of sugar and 8 grams of fiber per cup.
Avocado: This fruit contains less than 1 gram of sugar per whole fruit and is rich in healthy monounsaturated fats that support heart health and satiety.
Citrus Fruits: Lemons and limes have minimal sugar (1-2 grams per fruit) and are great for flavoring. Half a grapefruit contains about 11 grams of sugar and is high in vitamins A and C. The fiber in whole citrus fruits helps moderate sugar impact compared to juice.
Melons and Stone Fruits: Watermelon, peaches, and cantaloupe are refreshing, high-water fruits with moderate sugar levels. A cup of diced watermelon has less than 10 grams of sugar, a medium peach contains under 13 grams, and a cup of cantaloupe has less than 13 grams.

Comparison Table: Low-Sugar Fruit Nutritional Breakdown


Fruit (per 1 cup, unless noted)	Sugar (grams)	Fiber (grams)	Vitamin C (% DV)	Other Key Nutrients
Avocado (1 whole)	<1 g	~10 g	~22%	Healthy Fats, Vit K, Folate
Raspberries	~5 g	8 g	~54%	Vit K, Manganese
Blackberries	~7 g	8 g	~50%	Vit K, Antioxidants
Strawberries	~7 g	3 g	~98%	Manganese, Potassium
Lemon (1 fruit)	~2 g	~2 g	~51%	Flavoring agent, Pectin
Grapefruit (1/2 fruit)	~11 g	~2 g	~50%	Vit A, Lycopene
Watermelon (diced)	<10 g	<1 g	~21%	Lycopene, Vit A, Hydration

Incorporating Low-Sugar Fruits

Integrating low-sugar fruits into your diet is simple. Enjoy berries in yogurt or oatmeal, eat small portions as snacks, add avocado to salads, or use lemons/limes to flavor water. Pairing fruit with protein or healthy fats can further help regulate blood sugar.

Mindful Consumption

While low-sugar fruits are healthy, moderation is important, especially for those managing diabetes. The fiber in whole fruits helps regulate blood sugar more effectively than fruit juices. Consulting a registered dietitian is advisable for specific dietary needs.

Conclusion: Making Smart Fruit Choices

For the best fruit to eat that's low in sugar, consider berries, avocados, and citrus fruits. Their fiber, vitamins, and antioxidants provide health benefits without significant blood sugar spikes. Enjoying these whole fruits in moderation as part of a balanced diet supports overall health.

Explore more tips for healthy eating and recipes from the American Heart Association.

Frequently Asked Questions

Avocados contain less than 1 gram of sugar per whole fruit, making them one of the lowest-sugar fruits available. Lemons and limes also have very little sugar, around 1-2 grams per fruit.

Yes, berries are known for being low in sugar and high in fiber. A cup of raspberries contains about 5 grams of sugar, and strawberries have around 7 grams per cup, making them a great choice.

The natural sugar (fructose) in whole fruit is different from added sugar in processed foods. The fiber in whole fruits slows down sugar absorption, preventing rapid blood sugar spikes. It's generally better for you than processed sugar.

While all fruits offer nutritional benefits, higher-sugar options like dried fruits (dates, raisins), mangoes, and pineapple have more concentrated sugar. These can be consumed in smaller portions, especially if managing blood sugar.

You can add low-sugar fruits to your diet by topping your oatmeal or yogurt with berries, mixing avocado into salads, or infusing your water with lemon and lime slices.

Despite its sweet taste, watermelon has high water content and a low glycemic load, meaning it doesn't cause a major blood sugar spike in typical serving sizes. A cup of diced watermelon contains less than 10 grams of sugar.

Eating whole fruit is always preferable to drinking fruit juice, even 100% juice. Whole fruit contains fiber that helps regulate sugar absorption, a benefit lost when the fruit is juiced.