10 Fruits With Super-High And Low Sugar Counts

High sugar: Lychees

Lychee fruit
 

Sugar: 29 grams per cup serving

This exotic fruit packs a serious sugar punch. Here’s why it’s okay to consume in moderation, though: It also gives you 136 milligrams of calcium, superseding your daily recommended intake of 75 milligrams.


Low sugar: Avocados

avocado low sugar fruit
 

Sugar: 1 gram per whole avocado

It’s not the first fruit that comes to mind, but an entire raw avocado barely has any sugar at all. Plus, it’s got tons of healthy fats that will keep you satiated. Avo toast, anyone?


High sugar: Figs

Figs
 

Sugar: 10 grams per large whole fig

Figs seem luxurious for a reason: They’re high in sugar and in calories per serving (kind of like candy). Unlike candy, though, figs come with hearty doses of fiber and potassium.


Low sugar: Cranberries

Cranberries
 

Sugar: 4 grams per cup whole berries

This Thanksgiving treat should be a year-round staple thanks to its low sugar count. Just stick to the fresh stuff—canned cranberry sauce, for example, has 18 grams of sugar per slice.


High sugar: Mango

Mangoes
 

Sugar: 23 grams per cup

Mangoes are a quintessential summer fruit. They’re also a very high-sugar fruit. By providing over a third of your daily vitamin A quota, though, that serving also helps to keep your eyes healthy.


Low sugar: Raspberries

Raspberries
 

Sugar: 5 grams per cup

A tried-and-true smoothie ingredient, these add minimal amounts of sugar per cup. Bonus: Raspberries have more fiber than other berries, so they’ll help you fill up (and keep your blood sugar steady).


High sugar: Cherries

Cherries
 

Sugar: 19 grams per cup of pitted cherries

With that much sugar per serving, no wonder it’s so easy to pop them like candy. Fortunately, they may also help you sleep better at night. Other benefits of cherriesinclude cancer-fighting antioxidants and recovery-promoting potassium.


Low sugar: Blackberries

Blackberries
 

Sugar: 7 grams per cup

There’s no need to worry about crashing after you load up on blackberries. You’ll also get about 20 percent of your daily value of fiber per cup (damn!), ensuring you stay full long after you finish eating them.


High sugar: Grapes

Red grapes
 

Sugar: 15 grams per cup

Sorry to break it to you…but grapes def count as a high-sugar fruit (that’s why they’re so delicious). The red kind are also rich in antioxidants, though, and both red and green pack a fiber punch.


Low sugar: Strawberries

strawberries
 

Sugar: 7 grams per cup

In addition to being low in sugar, one cup of strawberries serves up 85 milligrams of vitamin C—just over the daily recommended intake of 75 milligrams.

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