Six Low Sugar Fruits According to a Dietitian

Are you watching your sugar consumption and not sure what to do about fruit?  As a dietitian, I’m pro eating all fruits, as they don’t tend to be what leads to medical conditions.  However, I’m also pro helping you with your health goals so if you’re hoping to keep your sugar intake low, here are six fruits to eat. 

1) Raspberries

Raspberries could be a superfood in our opinion.  This pink-red berry is one of the lowest sugar fruits with only 2.5 grams per half-cup.  It’s also one of the highest-fiber fruits with 4 grams per half-cup.  This makes it a smart fruit choice for anyone, but especially those needing help balancing their blood sugars.

Raspberries can be delicate and easily perishable.  To make them last longer, keep raspberries dry, and rinse with cool water only right before eating.  To preserve longer, place the berries in the freezer before they become overripe.  They’ll be perfectly used in recipes like smoothies or baked oatmeal.

Raspberries are an anti-inflammatory food choice because they are high in flavonoids, specifically gallic acid and quercetin. These have been shown to positively benefit many chronic diseases.  In addition, raspberries have been studied for their ketones which appear similar to capsaicin, found in red pepper, that may inhibit the growth of cancer cells.

Try replacing the syrup on your pancakes or waffles with mashed raspberries.  You’ll get that same sweet taste without any of the added sugars.  We also love making our triple berry chia jam to use on whole-grain toast.

2) Blackberries

Blackberries are a unique purple-blue color that is limited to only a few fruits and vegetables making them extra important to include in your diet.  These delicious berries contain even parts fiber and sugar so in a half-cup there are 3.5 grams of dietary fiber and 3.5 grams of sugar.  

Studies have shown that blackberries have one of the highest antioxidant contents per serving. These antioxidants, known as anthocyanins, are responsible for giving blackberries their glossy, dark color.  Eating blackberries may also be beneficial in reducing the effects of age-related conditions such as Alzheimer’s disease and dementia. This is because the berry works to protect the brain from oxidative stress.

Blackberries make an exciting addition to any leafy green salad.  We especially love it paired with arugula and goat cheese.  Not a fan of berries in your salad?  No problem, try muddling (or smashing) the ripe berries and blending them into a homemade vinaigrette dressing.

3) Kiwi

The Kiwifruit is the perfect fruit if you’re searching for one that’s a blend of tart and sweet flavors.  The outer brown skin is entirely edible although some prefer to peel it first.  One kiwifruit contains 40 calories and 6 grams of sugar.  

Did you know kiwifruit packs just as much potassium as a medium-sized banana?  It is also high in Vitamin C  which may help reduce wheezing symptoms in asthmatic children.  Kiwifruit is a great choice for anyone, but especially those with irritable bowel syndrome as it is classified as a low FODMAP fruit.

You can check the ripeness of a kiwifruit the same as you would an avocado.  Hold the kiwi in the palm of your hand and gently press the fruit.  If it gives a little, it is ripe, ready, and at its best. 

We love adding kiwifruit to a fruit salad as it adds a fun pop of green to the mix.  No time to chop?  Try enjoying your kiwi the same as you would an apple. After it’s washed you can bite right into it.

4) Strawberries

Strawberries, the first fruit to ripen in the spring, are a favorite among many Americans.  In fact, you can find strawberries being grown in every state in the United States.  This delicious bright red fruit has only 7 grams of sugar per cup which is about 8 whole berries.  

In addition to its low sugar content, one cup of strawberries provides a great deal of Vitamin C – 160% of your daily value to be exact.  This immune-boosting vitamin is helpful all year round, but especially during current pandemic times.  Another benefit to Vitamin C, a study published in the Annuals of Rheumatic Diseases found that those who consumed a diet high in Vitamin C were three times less likely to develop arthritis.

Strawberries may also promote higher blood levels of folate and cancer-fighting phytonutrients.

We think strawberries make a great healthy appetizer since they’re easily used as a dipper.  Try pairing it with a chocolate hummus or homemade Greek yogurt dip (made with Greek yogurt, powdered peanut butter, and cinnamon).

5) Clementine

A clementine, better known as a Cutie or Halo in the grocery store, is a portable, delicious fruit loved by all ages.  They’re a low-calorie fruit that is easy to peel and offers great health benefits.  One clementine contains only 35 calories and 7 grams of sugar.  Its vibrant orange color provides antioxidants which are helpful for protecting the body against free radical damage.  It is also high in Vitamin C, Potassium, and soluble fiber.

Try adding a clementine to your water to pack some extra flavor while also helping to boost your hydration levels.  You can thank its Potassium content for that extra hydration boost.

Soluble fiber is another benefit of clementines as it is helpful in reducing LDL cholesterol levels.  A diet high in soluble fiber may decrease your risk of heart attack or stroke.

Clementines are one of our favorite portable fruits.  Pair it with a piece of string cheese or a handful of almonds to create a healthy, satisfying snack.

6) Grapefruit

Grapefruit, one of the few fruits available year-round, is a breakfast staple and rounds out our list.  In half a grapefruit, the traditional serving size, there are 50 calories, 2 grams of dietary fiber, and 8 grams of sugar.

Its beautiful pink or ruby red color is all thanks to the powerful antioxidant, lycopene.  Grapefruits have many health benefits which is one of the reasons it is recognized by the American Institute for Cancer Research on their Foods That Fight Cancer list.

Grapefruit is a pretty common interaction with some medications so be sure to check with your doctor before regularly consuming this fruit. 

How to eat grapefruit?  We love to broil grapefruit in the oven.  Cut the fruit in half, spray with coconut oil and add a pinch of cinnamon on top.  Place in the oven and broil for about five minutes or less.  As it heats, the juices and delicious flavors will pop. 

The Bottom Line

Fruit is a smart addition to a healthy eating plan. If you’re trying to keep your sugar intake low, then these six fruits may be helpful. Another idea? Try keeping your fruits to the 1/4th of your plate for better portion control.  If you have additional questions regarding a balanced plate, check out our previous article here.