Table of Fruits and Sugars
Although eating fresh fruits as your appetite dictates still holds for many people, if you are overweight, insulin resistant, or have elevated blood triglycerides, you should limit your intake of high-sugar fruits, such as grapes, bananas, mangos, sweet cherries, apples, pineapples, pears and kiwi fruit.
This recommendation also applies to dried fruits which contain excessive sugar. As a matter of fact, they more resemble commercial candy than their fresh counterparts.
Try to include more vegetables instead. However, some fruits, like tomatoes, avocadoes, lemons, and limes, are very low in total sugar and do not have to be restricted.
Fructose consumption is particularly problematic for people who are insulin resistant - a condition associated with metabolic syndrome X and/or type 2 diabetes. Because sucrose (table sugar) is split in the gut into its two component parts (fructose and glucose) before it enters the bloodstream, sucrose's contribution to the total dietary fructose load must be considered.
For this reason the total metabolic fructose for items below has been tabulated (in grams of sugar per 100 grams). The term "total metabolic fructose" (Tot. met. fructose) means fructose and sucrose combined.
|
Total sugars |
Glucose |
Galactose |
Fructose |
Sucrose |
Lactose |
Maltose |
Tot. met. fructose |
|
Fresh Fruit |
|
|
|
|
|
|
|
|
| Apples |
13.3 |
2.3 |
|
7.6 |
3.3 |
|
|
9.3 |
| Apricots |
9.3 |
1.6 |
|
0.7 |
5.2 |
|
3.1 |
3.3 |
| Avocado, California |
0.9 |
0.5 |
|
0.2 |
0.1 |
|
|
0.3 |
| Avocado, Florida |
0.9 |
0.5 |
|
0.2 |
0.1 |
|
|
0.3 |
| Banana |
15.6 |
4.2 |
|
2.7 |
6.5 |
|
|
6.0 |
| Blackberries |
8.1 |
3.1 |
|
4.1 |
0.4 |
|
|
4.3 |
| Blueberries |
7.3 |
3.5 |
|
3.6 |
0.2 |
|
|
3.7 |
| Cantaloupe |
8.7 |
1.2 |
|
1.8 |
5.4 |
|
|
4.5 |
| Casaba melon |
4.7 |
|
|
|
|
|
0.3 |
0.0 |
| Cherries, sweet |
14.6 |
8.1 |
|
6.2 |
0.2 |
|
1.3 |
6.3 |
| Cherries, sour |
8.1 |
4.2 |
|
3.3 |
0.5 |
|
|
3.6 |
| Elderberries |
7.0 |
|
|
|
|
|
|
|
| Figs |
6.9 |
3.7 |
|
2.8 |
0.4 |
|
|
3.0 |
| Grapefruit, pink |
6.2 |
1.3 |
|
1.2 |
3.4 |
|
|
2.9 |
| Grapefruit, white |
6.2 |
1.3 |
|
1.2 |
3.4 |
|
|
2.9 |
| Grapes |
18.1 |
6.5 |
0.4 |
7.6 |
|
|
0.1 |
7.6 |
| Guava |
6.0 |
1.2 |
|
1.9 |
1.0 |
|
0.7 |
2.4 |
| Guava, strawberry |
6.0 |
1.2 |
|
1.9 |
1.0 |
|
|
2.4 |
| Honeydew melon |
8.2 |
|
|
|
|
|
|
|
| Jackfruit |
8.4 |
1.4 |
|
1.4 |
5.4 |
|
|
4.1 |
| Kiwi fruit |
10.5 |
5.0 |
|
4.3 |
1.1 |
|
|
4.9 |
| Lemon |
2.5 |
1.0 |
|
0.8 |
0.6 |
|
|
1.1 |
| Lime |
0.4 |
0.2 |
|
0.2 |
|
|
|
0.2 |
| Mamey Apple |
6.5 |
1.1 |
|
3.7 |
1.6 |
|
|
4.5 |
| Mango |
14.8 |
0.7 |
|
2.9 |
9.9 |
|
|
7.9 |
| Nectarine |
8.5 |
1.2 |
|
|
6.2 |
|
|
3.1 |
| Orange |
9.2 |
2.2 |
|
2.5 |
4.2 |
|
|
4.6 |
| Papaya |
5.9 |
1.4 |
|
2.7 |
1.8 |
|
0.4 |
3.6 |
| Peach |
8.7 |
1.2 |
|
1.3 |
5.6 |
|
|
4.1 |
| Pear |
10.5 |
1.9 |
|
6.4 |
1.8 |
|
|
7.3 |
| Pear, Bosc |
10.5 |
1.9 |
|
6.4 |
1.8 |
|
|
7.3 |
| Pear, D'Anjou |
10.5 |
1.9 |
|
6.4 |
1.8 |
|
|
7.3 |
| Pineapple |
11.9 |
2.9 |
|
2.1 |
3.1 |
|
|
3.7 |
| Plum |
7.5 |
2.7 |
|
1.8 |
3 |
|
|
3.3 |
| Pomegranate |
10.1 |
5.0 |
|
4.7 |
0.4 |
|
|
4.9 |
| Purple Passion Fruit or Granadilla |
11.2 |
4.0 |
|
3.1 |
3.3 |
|
|
4.8 |
| Raspberries |
9.5 |
3.5 |
|
3.2 |
2.8 |
|
1.0 |
4.6 |
| Starfruit |
7.1 |
3.1 |
|
3.2 |
0.8 |
|
0.1 |
3.6 |
| Strawberries |
5.8 |
2.2 |
|
2.5 |
1.0 |
|
|
3.0 |
| Tangerine |
7.7 |
|
|
|
|
|
|
|
| Tomato |
2.8 |
1.1 |
|
1.4 |
|
|
|
1.4 |
| Watermelon |
9.0 |
1.6 |
|
3.3 |
3.6 |
|
|
5.1 |
|
Dried Fruit |
|
|
|
|
|
|
|
|
| Dates |
64.2 |
|
|
|
44.6 |
|