What are the best and worst kinds of fruit?

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)
Source: USDA National Nutrient Database for Standard Reference
Raisins1085750
Dates, medjool864244
Figs, dried713437
Apricots, dried691643
Plums, dried (prunes)662244
Bananas281111
Grapes231211
Mangos2383
Tangerines2154
Cherries1879
Plums1658
Pineapple1643
Kiwi1687
Grapefruit1644
Blueberries1577
Apricots, fresh1414
Oranges1443
Cantaloupe1433
Honeydew1455
Pears1494
Peaches1323
Papaya1156
Apples1162
Nectarines1122
Watermelon1052
Strawberries743
Blackberries733
Raspberries532
Cranberries514

 

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