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
22.3
Dried apricots
38.9
20.3
12.2
6.4
15.4
Dried figs
62.3
26.9
3.9
24.4
6.1
27.5
Dried mango
73.0
Dried papaya
53.5
Dried peaches
44.6
15.8
15.6
13.2
22.2
Dried pears
49.0
Dried prunes
44.0
28.7
14.8
0.5
15.1
Raisins
65.0
31.2
33.8
33.8
Raisins, Golden
70.6
32.7
37.1
0.8
37.5
Zante currants
70.6
32.7
37.1
0.8
37.5
Pure sugars
Sucrose (table sugar)
97.0
97.0
48.5
Maple sugar
85.2
4.3
4.3
75.0
41.8
Honey
81.9
33.8
42.4
1.5
4.2
43.2
High fructose corn syrup (42%)
71.0
36.9
29.8
2.1
29.8
High fructose corn syrup (55%)
77.0
30.8
42.4
2.3
42.4
High fructose corn syrup (90%)
80.0
7.2
72
72.0
Molasses
60.0
11.2
12.9
34.7
30.3
Sorghum syrup
65.7
33.5
Brown sugar
89.7
5.2
84.1
42.1
Candy
M & M chocolate candy
64.7
54.9
7.6
27.5
Lifesavers
66.5
66.5
33.3
Hard candy
62.3
66.7
33.4
Bit O Honey
42.4
5.0
0.5
27.0
2.5
5.0
14.0
Almond Joy
44.9
Baby Ruth
42.0
Butterfinger
48.8
Caramello Candy Bar
54.2
Nestles Crunch Candy Bar
52.4
0.2
45.1
6.8
22.8
Nestles 100 Grand Candy Bar
63.5
Nestles Raisinets
62.5
Reeses Pieces
50.0
Skittles
76.4
Nestles Plain Milk Chocolate Candy Bar
51.0
Hershey's Kisses
50.0
Sugar babies
72.9
Milk Duds
50.0
Junior Mints
82.2
Source: Fruit and Sugar Content: The Paleo Diet by Dr. Loren Cordain, Ph.D.
