Did You Know? Sugar Facts About Fruits

Fruit is good for you! It has fibre and other nutrients you need. But it also has natural sugar, and some have more than others. See the sugar contents of some of your favourite fruits below:
Mangoes – Sugar: 45g per one
Grapes – Sugar: 23g per cup
Cherries – Sugar: 18g per cup
Pears – Sugar: 17g per one
Watermelon – Sugar: 17g per medium wedge
Figs – Sugar: 16g per two
Bananas – Sugar: 14g per one
Grapefruit – Sugar: 9g for half
Strawberries – Sugar: 7g per cup
Papayas – Sugar: 6g for half
Guavas – Sugar: 5g per one
Raspberries – Sugar: 5g per cup
Lemons (and limes) – Sugar: 1-2g per lemon or lime
Avocados – Sugar: 1/2g per one
Fruits with Most Sugar
Fruits with Less Sugar
Mangoes
One mango has a whopping 45 grams of sugar — not your best choice if you’re trying to watch your weight or how much sugar you eat. Maybe enjoy a couple of slices and save the rest for later.
Avocados
Not all fruits are loaded with the sweet stuff. A whole avocado — yep, it’s a fruit — has only half a gram of sugar. Put it in a salad, spread it on toast, or make some guacamole. But while they’re low in sugar, they’re high in calories, so it might not be a good idea to make them a daily habit.
Grapes
A cup of these has about 23 grams sugar. That’s a lot for something that’s so easy to pop in your mouth. You might eat them more slowly if you slice them in half and freeze them. They’ll be waiting for you as a refreshing summer treat that takes a bit longer to eat.
Guavas
Each one has 5 grams of sugar and about 3 grams of fibre, too — more than you’d get from a serving of brown rice or a slice of whole-grain bread. You’ll get even more fibre if you add guavas with the skin on to your smoothies.
Cherries
They are sweet, and they have the sugar to show for it:  A cup of them has 18 grams. If you fill up a large bowl with them, you can lose track of how many you eat. Measure your snack beforehand so you know exactly how much sugar you’ll get.
Raspberries
These pack a serious punch of fibre with 8 grams per cup — and only 5 grams of sugar. The fibre is good for digestion and can help you feel fuller with fewer calories. They are the perfect size to savour one at a time, and they are not bad with some fresh whipped cream and a spoon, either.
Pears
One medium pear has 17 grams of sugar. If you’re trying to cut back, don’t eat the whole thing — just put a few slices in some low-fat yogurt or on top of a salad.
Papayas
Here’s a good one to add to your shopping list: Half of a small one has 6 grams of sugar. Even a small one is pretty big, so half is plenty to eat at one time. You can add a squeeze of lime and a sprinkle of sea salt — or a dollop of frozen yogurt for a tropical treat.
Watermelon
A medium wedge of this summer treat has 17 grams of sugar. As its name suggests, it’s loaded with water, and it has special minerals called electrolytes that are just what your body needs to recharge after some time in the sun. Just keep it to a slice or two.
Strawberries
A cup of whole strawberries has only 7 grams. Add them to a salad for some vibrant colour and a touch of summer.
Figs
Two medium-size ones have 16 grams. If you’re trying to keep an eye on your sugar, maybe slice a couple and spread some goat cheese on them for a protein-rich treat or use some in a sauce to add some zip to lean meats like skinless chicken.
Lemons (and limes)
Sugar: 1-2g per lemon or lime
High in vitamin C, lemons and their lime green counterparts are fairly sour fruits. They don’t contain much sugar (only a gram or two per lemon or lime) and are the perfect addition to a glass of water to help curb your appetite.
Bananas
One medium banana has 14 grams sugar. If that seems like more than you bargained for, slice half of it into your morning cereal or smash a small piece in the middle of your peanut butter sandwich.
Grapefruit
While grapefruits certainly don’t taste as sweet as a grape, they make for a great breakfast with only nine grams of sugar in half of a medium-sized grapefruit.

Source: Webmd.com

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