High sugar: Lychees
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
Sugar: 1 gram per whole avocado
It’s not the first fruit that comes to mind, but anbarely has any sugar at all. Plus, it’s got tons of healthy fats that will keep you satiated. Avo toast, anyone?
High sugar: 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
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
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
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
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
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
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
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.