Sugar In Fruits -
Slimmers Beware

Sugar in fruits should be top on your list of research when you are slimming.

If you are on a healthy diet and do not want to unwittingly pile on the pounds consult the chart below.

This chart will also help prevent the waste of money on the wrong type of foods - use it as a rough guide.

It is interesting to see the tremendous difference in sugar content between dried and raw apples. The longer time apples are stored the more the sugar content increases.

Dates are the fruit highest on the list of 'sinners'. A case of eater beware.

In fact this page was inspired because the author piled on the pounds because of a slight addiction to Deglet Nour dates. So to check your sugar in fruits is correct, read on.......


Sugar food sources Sugar content (g/100 gram food)
Dates, deglet noor 63.35
Apples, dried, sulphured, uncooked 57.19
Peaches, dried, sulphured, uncooked 41.74
Plums, dried (prunes), uncooked 38.12
Plums, dried (prunes), stewed, without added sugar 24.98
Strawberries, frozen, sweetened, sliced 24.01
Plums, canned, purple, heavy syrup pack, solids and liquids 22.31
Peaches, frozen, sliced, sweetened 22.18
Blueberry, frozen, sweetened 19.72
Peaches, canned, heavy syrup pack, solids and liquids 18.64
Grapes, red or green (european type varieties, such as, Thompson seedless raw) 15.48
Mangos, raw 14.80
Plums, canned, purple, juice pack, solids and liquids 14.22
Bananas, raw 12.23
Apple juice, canned or bottled, unsweetened, without added ascorbic acid 10.90
Apples, raw, with skin 10.39
Peaches, canned, juice pack, solids and liquids 10.27
Apples, raw, without skin 10.10
Blueberry, raw 9.96
Apricots, raw 9.23
Plums, raw 9.92
Kiwi fruit, (chinese gooseberries), fresh, raw 8.99
Peaches, raw 8.39
Melons, honeydew, raw 8.12
Melons, cantaloupe, raw 7.86
Papayas, raw 5.90
Strawberries, raw 4.67
Lemon juice, raw 2.40

Sugar content data adapted from the USDA National Nutrient Database for Standard Reference, Release 20 (2007). Acknowledgement duly given.

It is always wise to consult the above table for sugar in fruits before possibly making a mistake.


This is a much simpler, shorter and easier to understand category. Vegetables containing more water are usually lower in carbohydrate and calories. Amongst the low sugar vegetables are:

Leafy vegetables (spinach, lettuce, salad greens), asparagus,
cabbage - all varieties,
broccoli and brussel sprouts,
and mushrooms.

Root vegetables and those with less water are highest in sugar such as

Green peas,
winter squash,
white potatoes,
and sweet potato.

Every other vegetable is somewhere in between.

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The Food Index

Eat More Fruit Lose Weight

Failed Slimmers - Come and Join Us!

Avoid the Causes of Bowel Cancer

Water and Health and Coca Cola

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