9 fruits that are low in sugar
Fruits are known as being super sweet foods that are rich in sugar. But this is not always the case; there are some fruits that contain very little sugar. In this article we will list out fruits that have less than 5 g of sugar per 100 g serving and briefly mention the health benefits of eating them.
0 g of sugar
Olives are fruits of the olive tree and are usually green or black in colour, depending on when they are picked. They are well known for being the primary ingredient that is used to prepare olive oil and are a big part of the Mediterranean diet.
Olives contain a large amount of healthy fat, some dietary fiber and a tiny bit of protein, but no sugar. This makes sense because they provide no sweetness when eaten.
Olives are a source of vitamin E, vitamin A, calcium, iron and copper. They are also high in antioxidants such as oleuropein, hydroxytyrosol and quercetin. Antioxidants reduce free radical damage in our bodies and can lower the risk of diseases such as cancer.
The consumption of olives has been associated with improved heart and bone health.
1 g of sugar in 1 avocado (200 g)
Despite their appearance and taste, avocados are actually a type of fruit and not a vegetable. Fruits have seeds whereas vegetables don’t, and the seed of an avocado is clearly visible when you cut it open.
Like olives, a large part of avocados is fat. Much of this is heart healthy monounsaturated fat. Avocados are also high in carbs, but most of this is dietary fiber, which means that their net carbohydrate content is very low.
Avocados are some of the healthiest foods that you can eat because they continue a wide range of vitamins & minerals. These include vitamins C, E & K, the B vitamins, potassium, magnesium, phosphorus, copper and manganese.
Including avocados in your diet is a very good idea because they can help to lower cholesterol levels, assist with nutrient absorption and improve eye health.
1.1 g of sugar in 1 lime (67 g)
Once you bite into a lime, it is fairly obvious that it does not have much sugar. Indeed, limes are not eaten in the way that other fruits are eaten. Their sour taste and acidic nature means that large amounts cannot usually be consumed in one go.
That being said, they are used in small amounts in many recipes around the world, thanks to their distinct flavour. These include pies, barbecued meat and a variety of beverages.
Like limes, lemons too contain very little sugar – 1 fruit (58 g) has 1.5 g of sugar.
3.2 g of sugar in 1 medium sized tomato (123 g)
The tomato is another fruit that is often mistaken for being a vegetable. There are many different types of tomato and they are used in a variety of recipes all over the world.
Tomatoes are the richest source of a substance called lycopene, which is responsible for their red colour. It is considered to be one of the most powerful antioxidants in the world. Lycopene may help prevent cancer, keeps your eyes healthy, is good for your brain and prevents heart disease.
Tomatoes provide small amounts of various nutrients such as vitamin A, vitamin C, vitamin K, potassium and manganese.
They can be enjoyed in salads, added to soups and even used to prepare your own healthy homemade version of tomato sauce.
2.9 g of sugar in 1 cup of eggplant (82 g)
Also known as aubergine, it is a unique fruit with a smooth purplish-black outer skin and white inner flesh. People are divided into two groups when it comes to eggplant, some really enjoy the taste and can’t get enough whereas other’s can’t stand the sight of it.
The skin of the eggplant contains many vitamins, minerals and antioxidants so it is important not to discard it. Eggplant consumption assists with digestive health, weight control and diabetes management.
It can be baked, grilled, roasted & stir fried and is often added to pasta, salads and curries.
4 g of sugar in 1 cup of cranberries (100 g)
Popular at Christmas time, cranberries have a sour taste and are rarely eaten raw. Instead, they are often used to prepare sauces and juices.
Cranberries contain a number of beneficial compounds, many of which are concentrated in the peel. These include quercetin, myricetin, peonidin and ursolic acid.
This fruit is well known for being able to prevent urinary tract infections and studies such as this have shown this to be true.
Excessive consumption of cranberries is not recommended as it may cause stomach upset and diarrhea.
5 g of sugar in 1 cup of raspberries (123 g)
Raspberries are the first food in this list that a lot of people would consider to be a true ‘fruit’. Ripe raspberries are sweet and are often used to prepare jams and compotes.
Raspberries are a rich source of vitamin C, providing you with 54% of your daily value per cup. This vitamin is necessary for a large number of bodily processes. It helps with wound healing, assists with iron absorption, maintains healthy gums and keeps the heart functioning optimally.
If you are looking for a delicious fruit that is low in sugar, raspberries are a great choice.
7 g of sugar in 1 cup of blackberries (144 g)
Another berry that is fairly low in sugar is the blackberry. Like raspberries, blackberries are high in vitamin C, and also provide vitamin K, manganese and other nutrients in small amounts.
They grow naturally in the wild and can be picked, washed & eaten fresh. Their dark colour is thanks to the large amount of antioxidants that they have.
Eating blackberries can help reduce inflammation, keeps the brain healthy and boosts the immune system.
7 g of sugar in 1 cup of strawberries (144 g)
Strawberries are sweet & succulent, especially during summer time, which is why they are are so popular.
They contain even more vitamin C than raspberries and blackberries; a cup serving has 141% of your daily value of vitamin C. In fact when compared weight for weight, strawberries have more vitamin C than oranges do!
The consumption of strawberries keeps the heart healthy, prevents cancer and may help to regulate blood sugar levels.
You can eat strawberries on their own or add them to yogurt, salads and smoothies.