Fresh fruit is a healthy way to satisfy your sweet tooth — either all on its own, as a yogurt topping, or blended to a smoothie or shake. If you're active and healthy, having too much fructose (the sugar from fruit) probably doesn't need to be a big concern of yours. However, if you're at risk for diabetes or trying to cut back on sugar in general, this handy chart will help you out.
| Raw Fruit (3 ounces) |
Total Sugar (grams) |
Total Calories |
| Raspberries |
3.7 [1]
|
44 |
| Strawberries |
4.1 [2] |
27 |
| Blackberries |
4.2 [3] |
37 |
| Guavas |
4.7 [4] |
43 |
| Papaya |
5 [5] |
34 |
| Watermelon |
5.3 [6] |
25 |
| Grapefruit |
5.9 [7] |
36 |
| Cantaloupe |
6.7 [8] |
29 |
| Nectarines |
6.7 [9] |
37 |
| Peaches |
7.1 [10] |
33 |
| Oranges |
8 [11] |
40 |
| Apricots |
7.8 [12] |
42 |
| Plums |
8.4 [13] |
39 |
| Pears |
8.4 [14] |
49 |
| Pineapple |
8.4 [15] |
42 |
| Blueberries |
8.4 [16] |
49 |
| Apples |
8.8 [17] |
44 |
| Tangerines |
9 [18] |
45 |
| Kiwis |
9.2 [19] |
56 |
| Bananas |
10.4 [20] |
76 |
| Cherries |
10.9 [21] |
54 |
| Pomegranates |
11.6 [22] |
70 |
| Mangoes |
12.7 [23] |
60 |
| Grapes |
13.8 [24] |
57 |
| Figs |
13.8 [25] |
62 |
Links:
[1] https://www.caloriecount.com/calories-raspberries-i9302
[2] http://caloriecount.about.com/calories-strawberries-i9316
[3] http://www.calorieking.com/foods/calories-in-fresh-fruits-blackberries-raw_f-ZmlkPTYzODIy.html
[4] http://caloriecount.about.com/calories-whole-foods-guava-i118121
[5] http://caloriecount.about.com/calories-whole-foods-papaya-i118137
[6] http://www.calorieking.com/foods/calories-in-fresh-fruits-watermelon-raw_f-ZmlkPTYzNjA1.html
[7] http://caloriecount.about.com/calories-grapefruit-i9112
[8] http://caloriecount.about.com/calories-melons-cantaloupe-i9181
[9] http://caloriecount.about.com/calories-nectarines-i9191
[10] http://caloriecount.about.com/calories-peaches-i9236
[11] http://www.calorieking.com/foods/calories-in-fresh-fruits-oranges-average-all-varieties-raw_f-ZmlkPTYzNzE5.html
[12] http://caloriecount.about.com/calories-apricots-i9021
[13] http://caloriecount.about.com/calories-plums-i9279
[14] http://caloriecount.about.com/calories-pears-i9252
[15] http://caloriecount.about.com/calories-pineapple-i9266
[16] http://caloriecount.about.com/calories-blueberries-i9050
[17] http://caloriecount.about.com/calories-apple-i9003
[18] http://caloriecount.about.com/calories-tangerines-mandarin-oranges-i9218
[19] http://caloriecount.about.com/calories-earthbound-farm-kiwis-i110875
[20] http://www.calorieking.com/foods/calories-in-fresh-fruits-bananas-raw_f-ZmlkPTczMzI5.html
[21] http://caloriecount.about.com/calories-cherries-sweet-i9070
[22] http://caloriecount.about.com/calories-pomegranate-i9286
[23] http://caloriecount.about.com/calories-mango-i9176
[24] http://caloriecount.about.com/calories-grapes-i9131
[25] http://caloriecount.about.com/calories-figs-i9089