In this week’s Nutrition Diva podcast, I debunked the myth that you should avoid certain types of fruit, either because they are higher in sugar or higher in fructose.
All fruit can be part of a healthy diet–especially if you are eating fruit in place of other less healthy choices.
But if you’re curious to see how various types of fruit stack up in terms of total sugar content as well as fructose and glucose content, here’s a chart of some common fruits. You can click on any column to sort by that value.
| Fruit (1 cup serving) | Total Sugars (g) | Fructose (g) | Glucose (g) |
|---|---|---|---|
| Raisins | 108 | 57 | 50 |
| Dates, medjool | 86 | 42 | 44 |
| Figs, dried | 71 | 34 | 37 |
| Apricots, dried | 69 | 16 | 43 |
| Plums, dried (prunes) | 66 | 22 | 44 |
| Bananas | 28 | 11 | 11 |
| Grapes | 23 | 12 | 11 |
| Mangos | 23 | 8 | 3 |
| Tangerines | 21 | 5 | 4 |
| Cherries | 18 | 7 | 9 |
| Plums | 16 | 5 | 8 |
| Pineapple | 16 | 4 | 3 |
| Kiwi | 16 | 8 | 7 |
| Grapefruit | 16 | 4 | 4 |
| Blueberries | 15 | 7 | 7 |
| Apricots, fresh | 14 | 1 | 4 |
| Oranges | 14 | 4 | 3 |
| Cantaloupe | 14 | 3 | 3 |
| Honeydew | 14 | 5 | 5 |
| Pears | 14 | 9 | 4 |
| Peaches | 13 | 2 | 3 |
| Papaya | 11 | 5 | 6 |
| Apples | 11 | 6 | 2 |
| Nectarines | 11 | 2 | 2 |
| Watermelon | 10 | 5 | 2 |
| Strawberries | 7 | 4 | 3 |
| Blackberries | 7 | 3 | 3 |
| Raspberries | 5 | 3 | 2 |
| Cranberries | 5 | 1 | 4 |
| Source: USDA National Nutrient Database for Standard Reference |