Which fruit is lowest in sugar? Uncovering the sweet truth

October 5, 2025 •

4 min read

Believe it or not, an entire raw avocado contains less than 1 gram of sugar, making it a top contender when asking: Which fruit is lowest in sugar? This guide explores the surprisingly low-sugar options available and why focusing on whole fruits, rather than just sugar content, is a key component of a healthy diet.

Quick Summary

Several fruits have very low sugar content, including avocados, lemons, limes, and rhubarb. Berries like raspberries, blackberries, and strawberries are also excellent choices. Eating these low-sugar fruits can help with weight management and blood sugar control due to their high fiber and nutrient levels.

Key Points

Avocado is one of the lowest-sugar fruits: With less than 1g of sugar per fruit, avocados are an ideal choice for sugar-conscious diets.
Berries are a fantastic low-sugar option: Raspberries, blackberries, and strawberries provide essential fiber and antioxidants with minimal sugar.
Citrus fruits are naturally low in sugar: Lemons and limes are very low in sugar and add a zesty flavor to meals and drinks.
High water content matters: Melons like watermelon and cantaloupe are hydrating and lower in sugar due to their high water volume.
Fiber is your friend: The fiber in whole fruits slows sugar absorption, preventing sharp blood sugar spikes.
Portion control is crucial: Even with low-sugar fruits, moderation is important, especially when it comes to serving sizes of dried or juiced fruits.

Understanding fruit sugar and its role in a healthy diet

For many, the natural sugar found in fruit has become a source of concern, particularly for those managing diabetes or focused on weight loss. However, it's important to differentiate between the sugars in whole fruits and those in processed foods. The sugar in whole fruit is bundled with essential fiber, vitamins, and minerals, which slows digestion and helps prevent the rapid blood sugar spikes caused by refined sugars. The key is moderation and choosing varieties that offer a greater nutritional return for their sugar load.

The true lowest-sugar champions

When analyzing the sugar content by weight or per serving, a few fruits stand out for their exceptionally low sugar levels. These options are perfect for those following low-carb diets or seeking the absolute minimum amount of natural sugar.

Avocado: This nutrient-dense fruit is remarkably low in sugar, with a single raw avocado containing less than 1 gram. It is high in healthy fats and fiber, which promotes satiety and supports stable blood sugar levels.
Lemons and Limes: While not typically eaten whole, these citrus fruits contain minimal sugar (around 1-2 grams per fruit) and are packed with vitamin C. They are excellent for flavoring water and meals without adding sweetness.
Rhubarb: Often cooked and sweetened, fresh rhubarb is surprisingly low in sugar, with just over 1 gram per cup. It is important to avoid pre-sweetened versions and control the amount of added sugar during preparation.

Berry good low-sugar choices

Berries are consistently ranked among the best low-sugar fruits due to their high fiber and antioxidant content. They are a versatile and delicious way to add flavor and nutrients to your diet.

Raspberries: With only about 5 grams of sugar per cup and a substantial 8 grams of fiber, raspberries are an excellent, low-sugar option that promotes fullness.
Blackberries: A cup of blackberries contains approximately 7 grams of sugar and is rich in antioxidants and fiber.
Strawberries: Sweet and flavorful, strawberries contain just 7 grams of sugar per cup and are an excellent source of vitamin C.

Other notable low-sugar fruits

Several other fruits offer moderate sugar content while providing excellent nutritional benefits. They are great for adding variety to a low-sugar diet.

Watermelon: This summer favorite has a high water content, which dilutes its sugar, resulting in less than 10 grams per cup. It also provides vitamins A and C and electrolytes.
Cantaloupe: A cup of cantaloupe offers less than 13 grams of sugar and is rich in vitamin A.
Kiwis: One kiwi contains around 7 grams of sugar and is a fantastic source of vitamin C and fiber.
Peaches: A medium peach has less than 13 grams of sugar, along with vitamins A and C and fiber.

Comparing low-sugar fruits

To make informed choices, comparing the sugar content of various fruits can be helpful. The following table provides an overview of popular low-sugar options based on their nutritional data:


Fruit (per 100g)	Sugar (g)	Fiber (g)	Key Nutrients
Avocado	<1	6.7	Healthy Fats, K, Mg
Rhubarb (raw)	1.3	2.2	K, Vitamins A, C
Limes/Lemons	1-2	1.9/1.6	Vitamin C
Raspberries	5.4	8.0	Antioxidants, Vitamin C
Blackberries	7.0	7.6	Antioxidants, Fiber
Strawberries	7.4	3.0	Vitamin C, Antioxidants
Papaya	5.9	1.6	Vitamin C, Digestive Enzymes

Smart ways to incorporate low-sugar fruits

Choosing low-sugar fruits is a great start, but how you eat them is also important. To minimize any blood sugar impact, consider pairing fruit with healthy fats or protein, which further slows digestion.

Blend into smoothies: Combine low-sugar berries or avocado with a handful of spinach, chia seeds, and unsweetened almond milk for a nutrient-packed meal.
Top with nuts or yogurt: Add fresh berries or sliced kiwi to plain Greek yogurt or oatmeal, and sprinkle with nuts for added protein and healthy fats.
Create refreshing salads: Top a mixed green salad with avocado or grapefruit segments for a flavorful twist.
Infuse your water: Add slices of lemon, lime, or cucumber to water for a hydrating, low-sugar beverage.

Conclusion: Balance is key

While it's helpful to know which fruit is lowest in sugar?, the primary takeaway should be the importance of overall dietary balance and smart portion control. Fresh, whole fruits—even those with higher sugar content—provide valuable nutrients and fiber that are missing from refined sugars. The healthiest approach is to enjoy a variety of fruits in moderation, focusing on whole options rather than juices or dried fruits, and pairing them with other nutrient-rich foods to help stabilize blood sugar levels. When in doubt, let nutrient density and fiber content guide your choices, not just sugar. For more detailed nutrition information, a reliable resource is the U.S. Department of Agriculture's FoodData Central.

Frequently Asked Questions

The fruit with one of the absolute lowest sugar counts is avocado, containing less than 1 gram of sugar per whole fruit. Other top low-sugar fruits include lemons, limes, and rhubarb.

Yes, berries are an excellent choice for a low-sugar diet. Raspberries, blackberries, and strawberries are particularly low in sugar and high in fiber and antioxidants.

An entire raw avocado has only about 1 gram of sugar, making it one of the lowest-sugar fruits available. It is also rich in healthy fats and fiber.

While it tastes sweet, watermelon is relatively low in sugar due to its high water content. A cup of diced watermelon contains less than 10 grams of sugar, along with electrolytes, vitamin A, and vitamin C.

To reduce the sugar impact of fruit, choose whole fruits over juice or dried versions, and pair them with sources of protein or healthy fats like nuts, seeds, or yogurt. The fiber, fat, and protein all help slow down sugar absorption.

No, people with diabetes should not avoid all fruit. The fiber in whole fruit helps manage blood sugar levels. They should focus on portion control and prioritizing low-glycemic fruits like berries and citrus.

Whole fruit is preferable to fruit juice because it contains fiber, which is removed during the juicing process. This fiber helps regulate blood sugar spikes, which are more common with high-carb fruit juice.