Fruit Sugar Chart
How much sugar is in fruit? Sortable chart of 50+ fresh and dried fruits — grams per typical serving and per 100 g — plus why whole-fruit sugar doesn't count as added sugar.
Fresh & whole fruit
44 of 44Sugar here is not free sugar — it doesn't count toward WHO/AHA daily limits.
| Fruit | ||
|---|---|---|
Avocado ½ avocado (100 g) | 0.7 g ≈ 0.2 tsp | 0.7 g |
Rhubarb 1 cup diced (122 g) | 1.3 g ≈ 0.3 tsp | 1.1 g |
Lime 1 lime (67 g) | 1.1 g ≈ 0.3 tsp | 1.7 g |
Lemon 1 lemon (84 g) | 2.1 g ≈ 0.5 tsp | 2.5 g |
Tomato 1 medium (123 g) | 3.2 g ≈ 0.8 tsp | 2.6 g |
Starfruit 1 medium (91 g) | 3.6 g ≈ 0.9 tsp | 4 g |
Cranberries (fresh) 1 cup (100 g) | 4.3 g ≈ 1 tsp | 4.3 g |
Raspberries 1 cup (123 g) | 5.4 g ≈ 1.3 tsp | 4.4 g |
Blackberries 1 cup (144 g) | 7.1 g ≈ 1.7 tsp | 4.9 g |
Strawberries 1 cup halves (152 g) | 7.4 g ≈ 1.8 tsp | 4.9 g |
Watermelon 1 cup diced (152 g) | 9.4 g ≈ 2.2 tsp | 6.2 g |
Coconut (fresh meat) 1 piece (45 g) | 2.8 g ≈ 0.7 tsp | 6.2 g |
Grapefruit ½ fruit (123 g) | 8.5 g ≈ 2 tsp | 6.9 g |
Red currants 1 cup (112 g) | 8.3 g ≈ 2 tsp | 7.4 g |
Papaya 1 cup pieces (145 g) | 11.3 g ≈ 2.7 tsp | 7.8 g |
Cantaloupe melon 1 cup diced (160 g) | 12.6 g ≈ 3 tsp | 7.9 g |
Nectarine 1 medium (142 g) | 11.2 g ≈ 2.7 tsp | 7.9 g |
Honeydew melon 1 cup diced (170 g) | 13.8 g ≈ 3.3 tsp | 8.1 g |
Mulberries 1 cup (140 g) | 11.3 g ≈ 2.7 tsp | 8.1 g |
Peach 1 medium (150 g) | 12.6 g ≈ 3 tsp | 8.4 g |
Sour cherries 1 cup (155 g) | 13.2 g ≈ 3.1 tsp | 8.5 g |
Guava 1 fruit (55 g) | 4.9 g ≈ 1.2 tsp | 8.9 g |
Kiwi 1 kiwi (69 g) | 6.2 g ≈ 1.5 tsp | 9 g |
Orange 1 medium (131 g) | 11.8 g ≈ 2.8 tsp | 9 g |
Apricot 2 fruits (70 g) | 6.4 g ≈ 1.5 tsp | 9.2 g |
Clementine 1 fruit (74 g) | 6.8 g ≈ 1.6 tsp | 9.2 g |
Pear 1 medium (178 g) | 17.4 g ≈ 4.1 tsp | 9.8 g |
Dragon fruit 1 cup cubed (180 g) | 17.6 g ≈ 4.2 tsp | 9.8 g |
Pineapple 1 cup chunks (165 g) | 16.3 g ≈ 3.9 tsp | 9.9 g |
Plum 1 plum (66 g) | 6.5 g ≈ 1.5 tsp | 9.9 g |
Blueberries 1 cup (148 g) | 14.7 g ≈ 3.5 tsp | 10 g |
Apple 1 medium (182 g) | 18.9 g ≈ 4.5 tsp | 10.4 g |
Tangerine 1 medium (88 g) | 9.3 g ≈ 2.2 tsp | 10.6 g |
Passion fruit 2 fruits (36 g) | 4 g ≈ 1 tsp | 11.2 g |
Banana 1 medium (118 g) | 14.4 g ≈ 3.4 tsp | 12.2 g |
Persimmon 1 fruit (168 g) | 21 g ≈ 5 tsp | 12.5 g |
Cherries (sweet) 1 cup (138 g) | 17.7 g ≈ 4.2 tsp | 12.8 g |
Cherimoya ½ fruit (120 g) | 15.5 g ≈ 3.7 tsp | 12.9 g |
Pomegranate ½ cup arils (87 g) | 11.9 g ≈ 2.8 tsp | 13.7 g |
Mango 1 cup pieces (165 g) | 22.6 g ≈ 5.4 tsp | 13.7 g |
Lychee 10 fruits (96 g) | 14.6 g ≈ 3.5 tsp | 15.2 g |
Figs (fresh) 2 medium (100 g) | 16.3 g ≈ 3.9 tsp | 16.3 g |
Grapes 1 cup (151 g) | 24.6 g ≈ 5.9 tsp | 16.3 g |
Jackfruit 1 cup sliced (151 g) | 28.8 g ≈ 6.9 tsp | 19.1 g |
Dried fruit
9 of 9Water removed, sugar concentrated 3–6× — portion size is everything. A sensible serving is about 30 g.
| Fruit | ||
|---|---|---|
Banana chips small handful (30 g) | 10.5 g ≈ 2.5 tsp | 35 g |
Prunes 3 prunes (28 g) | 10.6 g ≈ 2.5 tsp | 38 g |
Dried figs 2 figs (40 g) | 19.2 g ≈ 4.6 tsp | 48 g |
Dried apricots 5 apricots (40 g) | 21.2 g ≈ 5 tsp | 53 g |
Dried apple rings 5 rings (30 g) | 17.1 g ≈ 4.1 tsp | 57 g |
Raisins small handful (30 g) | 17.7 g ≈ 4.2 tsp | 59 g |
Dried mango† 5 strips (30 g) | 18 g ≈ 4.3 tsp | 60 g |
Dates (Medjool) 1 date (24 g) | 15.1 g ≈ 3.6 tsp | 63 g |
Dried cranberries† small handful (30 g) | 19.5 g ≈ 4.6 tsp | 65 g |
† Usually sold sweetened — part of the sugar is added sugar and counts toward your daily limit. All values are typical USDA figures for total sugars; variety and ripeness vary. 1 tsp = 4.2 g. Track your added sugar against your limit →
Why fruit sugar isn't "added sugar"
Every sugar limit you'll see quoted — the WHO's 10% and 5% of calories, the AHA's 25 g for women and 36 g for men — applies to free sugars: sugar added by manufacturers or cooks, plus the sugars in honey, syrups, and fruit juice. The WHO guideline explicitly excludes the sugar inside whole fruit, and the reasoning is mechanical, not sentimental:
- Fibre slows absorption. The intact cell walls in an apple release its ~19 g of sugar far more gradually than the same grams dissolved in a drink.
- Water and chewing create satiety. A cup of strawberries (7 g of sugar) takes minutes to eat and fills you up; a 330 ml cola delivers 35 g in seconds and doesn't.
- Whole fruit is self-limiting. Very few people overeat oranges. Population studies keep finding whole-fruit intake linked to better, not worse, health outcomes.
The two exceptions: juice and dried fruit
Juice counts as free sugar. Pressing fruit discards the fibre and the chewing, leaving sugar water with vitamins: orange juice runs 8–9 g per 100 ml, so a 250 ml glass carries around 21 g — most of a WHO 5% budget. That's why juice belongs in your daily count while the orange it came from doesn't. See how fast liquid sugar stacks up in the Sugar in Drinks Calculator.
Dried fruit is concentrated, not disqualified. Technically it's still whole fruit, so its natural sugar isn't "free sugar" either — but removing the water multiplies the density three to six times: grapes go from 16 g to 59 g per 100 g as raisins, and Medjool dates hit about 63 g. The chart separates dried fruit for exactly this reason. Treat it by portion — a 30 g small handful of raisins is ~18 g of sugar — and check labels on dried cranberries and mango, which are usually sweetened with genuine added sugar.
Reading the colour bars
The bars use the UK front-of-pack traffic-light bands for total sugars in food per 100 g: green up to 5 g, amber up to 22.5 g, red above. Notice the pattern — nearly all fresh fruit lands green or amber, while every dried fruit is deep red per 100 g. Both facts are true at once: fresh fruit is a low-risk default, and dried fruit is a portion-control food. When you log your day in the Sugar Intake Tracker app, count juice, smoothies, and any sweetened dried fruit toward your limit — and let whole fruit ride free. All values here are typical USDA figures; ripeness and variety shift them a little, so treat them as guideline-based estimates rather than lab readings.
Frequently asked questions
Does the sugar in fruit count toward my daily sugar limit?+
Not if it's whole fruit. The WHO's free-sugar limit (under 10% of calories, ideally under 5%) explicitly excludes the sugars naturally present in whole fruit and vegetables, because the fibre, water, and chewing involved slow absorption and limit how much you eat. Fruit juice, smoothies, and purées are the exception — the WHO counts those as free sugars.
Which fruits are lowest in sugar?+
Per 100 g, the lowest are avocado (0.7 g), rhubarb (1.1 g), limes and lemons (under 3 g), fresh cranberries (4.3 g), raspberries (4.4 g), and blackberries and strawberries (4.9 g). Watermelon is also lower than its sweetness suggests at 6.2 g per 100 g — it's mostly water.
Which fruits are highest in sugar?+
Among fresh fruit: jackfruit (about 19 g per 100 g), grapes and fresh figs (about 16 g), lychee (about 15 g), mango (about 14 g), cherries (about 13 g), and banana (about 12 g). Dried fruit is in a different league entirely — Medjool dates run about 63 g per 100 g and raisins about 59 g, because drying removes the water and concentrates the sugar three to six times over.
Why is dried fruit so high in sugar?+
Drying removes most of the water but none of the sugar, so the same sugar sits in a much smaller, less filling package. 100 g of grapes has about 16 g of sugar; 100 g of raisins has about 59 g. Dried fruit still brings fibre and micronutrients — the practical fix is portion size, roughly a 30 g small handful rather than eating from the bag. Watch for sweetened varieties like dried cranberries and some dried mango, where part of the sugar genuinely is added sugar.
Is fruit juice as bad as soda for sugar?+
Gram for gram they're surprisingly close: orange juice has about 8–9 g of sugar per 100 ml versus cola's roughly 10.6 g. Juice does carry vitamins, but the WHO counts its sugar as free sugar because pressing the fruit strips out the fibre and the chewing that make whole fruit self-limiting. If you drink juice, a small 150 ml glass — about 13 g of sugar — is the usual sensible cap.
Can I eat fruit if I have diabetes or watch my blood sugar?+
Whole fruit is generally encouraged in diabetes-friendly eating patterns because fibre blunts the glucose response, but individual tolerance and totals matter. This chart shows typical guideline-based values for healthy adults and is not medical advice — if you have diabetes, prediabetes, or another condition affected by sugar, follow the targets set by your clinician or dietitian.
Now track it daily
Knowing the number is step one — seeing it every day is what changes it. Sugar Intake Tracker, our iOS app in development, logs added sugar from a photo of your food: snap it, confirm the AI estimate, done.
Meet the appAI estimate · You confirm · Your log stays on your device