7 Low-Sugar Fruits, According to a Dietitian

 Are you watching your sugar intake and not sure what to do about fruit? That can be a tricky decision to navigate.

Fruit does contain naturally occurring sugar, but not the kind that makes headlines for being terrible for your waistline and well-being. Beyond the sweet taste, fruit is full of healthy compounds such as vitamins, minerals, fiber, and phytochemicals, which can have a protective effect on your health, as noted by Nebraska University Health Center. It’s added sugar, like high fructose corn syrup and table sugar, that can put you on a path toward weight gain and type 2 diabetes, per Johns Hopkins Medicine.

“Fruit doesn’t tend to be what leads to medical conditions,” says Lose It! in-house registered dietitian Anna Smith, who is based in Nashville, Tennessee. “If people are going to eat sugar, I’d rather it come from a natural source like fruit versus something more processed that contains a lot of added sugars and is less nutrient dense.”

If you’re trying to lose weight, watching your overall sugar consumption can be a smart move — and eating fruit that’s lower in sugar may help. The next time you go to the grocery store or farmers market, pick up any of the following seven low-sugar fruits to add a little sweetness to your day. 

1. Raspberries

This pink-red berry is one of the lowest-sugar fruits, with only 2.5 grams (g) per ½ cup, per the United States Department of Agriculture (USDA). It’s also one of the highest-fiber fruits, with 4 g per ½ cup. This makes it a smart fruit choice for anyone, but especially those needing help balancing their blood sugars.

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

Research shows that raspberries are an anti-inflammatory food choice because they are high in antioxidants, specifically gallic acid and quercetin. These have been shown to positively benefit many chronic diseases, such as cancer and heart disease.

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. You can also use this triple-berry chia jam on whole-grain toast.

2. Blackberries

Blackberries have a unique purple-blue color that is limited to only a few fruits and vegetables, and are extra important to include in your diet. These delicious berries contain equal parts fiber and sugar, so in ½ cup, there are 3.5 g of dietary fiber and 3.5 g of sugar, per the USDA.

Research has shown that blackberries have one of the highest antioxidant contents per serving. These antioxidants, known as anthocyanins, give blackberries their glossy dark color. According to the USDA, eating blackberries may also be beneficial in reducing the effects of age-related conditions such as Alzheimer’s disease and dementia.

Blackberries make an exciting addition to any leafy green salad. “I especially love them paired with arugula and goat cheese,” says Smith. Not a fan of berries with your greens? No problem. Try muddling (or smashing) the ripe berries and blending them into a homemade vinaigrette dressing.

3. Kiwi

Kiwi is the perfect choice if you’re searching for a fruit that’s a blend of tart and sweet flavors. The outer skin is entirely edible, although some prefer to peel it first. One kiwifruit contains 40 calories and 6 g of sugar, per the USDA.

Did you know that kiwi packs just as much potassium as a medium-size banana? It is also high in vitamin C, which may help lower your BMI, according to one study. Kiwifruit is a great choice for anyone, but research finds it especially helps with constipation or abdominal comfort.

“You can check the ripeness of a kiwifruit the same way as you would an avocado,” says Smith. “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.”

Kiwi adds a fun pop of green to a fruit salad. No time to chop? Try enjoying your kiwi like 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. This delicious bright red fruit has only 7 g of sugar per cup, according to the USDA, which is about eight whole berries. In addition to its low sugar content, 1 cup of strawberries provides a great deal of vitamin C — 160 percent of the recommended daily value, to be specific. Another benefit to vitamin C: A study found that those who consumed a diet high in vitamin C were three times less likely to develop arthritis.

“Strawberries make a great healthy appetizer since they’re easily used as a dipper,” says Smith. Try pairing it with a chocolate hummus or homemade Greek yogurt dip, made with Greek yogurt, peanut butter, and cinnamon. 

5. Clementines

A clementine, better known as a Cutie or a Halo in the grocery store, is a portable, delicious fruit loved by all ages. It’s low in calories, is easy to peel, and offers great health benefits. Per the USDA, one clementine contains only 35 calories and 7 g of sugar, and it’s also high in vitamin C, potassium, and soluble fiber. Its vibrant orange color provides antioxidants that help protect the body against free radical damage, according to the Cleveland Clinic. 

“Try adding a clementine to your water to pack some extra flavor while also helping to boost your hydration levels,” says Smith. “You can thank its potassium content for that extra hydration boost.”

Soluble fiber is another benefit of clementines, as it helps reduce LDL cholesterol levels, according to a study. A diet high in fiber may decrease your risk of heart attack or stroke, as reported by Harvard Health.

Clementines are an excellent portable fruit. Pair one 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 whose peak season is winter, has been a breakfast staple for decades. In half a grapefruit, the traditional serving size, there are 50 calories, 2 g of dietary fiber, and 8 g of sugar, per the USDA. 

Its beautiful pink or ruby red color is thanks to the powerful antioxidant lycopene. However, while grapefruit has many health benefits, it may also interact negatively with some medications, so be sure to check with your doctor before regularly consuming this fruit. 

Want to try grapefruit in a new way? “Broil it in the oven,” says Smith. “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.”

7. Plums

It’s easy to brush past this fruit in the produce aisle, but these stone-fruit gems should go into any dieter’s grocery cart. Containing only 30 calories and 6.5 g of sugar, per the USDA, “they fit right in the palm of your hand,” says Smith. 

Research has also shown that plums may help boost bone density, particularly in older adults. Other studies have found that plums may also improve unhealthy cholesterol levels.

Plums can be eaten just like apples, since you can eat the skin. Smith says that, like grapefruit, they are delicious grilled, too. They make an excellent portable snack, and they’re also tasty on top of your morning yogurt or in smoothies.