What fruit has the least sugar?

Avocado, at roughly 0.7 g of sugar per 100 g — practically sugar-free. Among sweet-tasting fruits, fresh cranberries and raspberries come next, both under 5 g per 100 g.

Can I eat fruit on a low-sugar diet?

Yes. Whole fruit's sugar comes bundled with fiber, water, and nutrients that slow its release, so it behaves very differently from added or liquid sugar. Favor the lower-sugar fruits above and keep portions in mind for the higher-sugar ones.

Are berries low in sugar?

Most are. Raspberries, blackberries, and strawberries all sit around 4 to 5 g of sugar per 100 g and are high in fiber, making them some of the best low-sugar fruit choices.

Food & nutrition

The 10 Lowest-Sugar Fruits (Ranked)

6 min read · Updated 2026-08-09

Fruit isn't the problem when you're cutting sugar — but some fruits carry a fraction of the sugar of others. Here's how the 10 lowest-sugar fruits stack up, gram for gram, so you know what to reach for.

The 10 lowest-sugar fruits, ranked

Ranked lowest to highest by sugar per 100 g, using typical USDA-style values. Ripeness and variety shift these by a gram or two, but the order holds.

[Avocado](/sugar-in/avocado) — about 0.7 g per 100 g. Basically sugar-free. Botanically a fruit, but it eats like a vegetable, so it barely registers on a sugar target.
[Cranberries, fresh](/sugar-in/cranberries-fresh) — about 4 g per 100 g. The tartness is the tell: low sugar, high fiber, and a lot of vitamin C for the size.
[Raspberries](/sugar-in/raspberries) — about 4.4 g per 100 g. One of the highest-fiber fruits around, which slows down and softens the sugar it does have.
[Blackberries](/sugar-in/blackberries) — about 4.9 g per 100 g. Same family profile as raspberries — deep color, dense fiber, low sugar.
[Strawberries](/sugar-in/strawberries) — about 4.9 g per 100 g. Tastes sweeter than its sugar count suggests, which makes it an easy low-sugar stand-in for dessert.
[Watermelon](/sugar-in/watermelon) — about 6 g per 100 g. Mostly water, so a candy-sweet bite still comes diluted by volume — very hydrating, and hard to overdo on sugar alone.
[Grapefruit](/sugar-in/grapefruit) — about 6.9 g per 100 g. The bitter-tart edge keeps the sugar low; half a grapefruit is a filling, low-sugar way to start the day.
[Papaya](/sugar-in/papaya) — about 7.8 g per 100 g. Mild, soft-textured, and a moderate-low sugar load for how much you get in a bowl.
[Cantaloupe](/sugar-in/cantaloupe) — about 8 g per 100 g. Another high-water melon that tastes sweeter than its number implies.
[Peach](/sugar-in/peach) — about 8.4 g per 100 g. Closes out the list — still meaningfully lower than most other orchard fruit.

How to read these numbers

These are grams of sugar per 100 g of fruit, not per serving — a whole watermelon wedge weighs a lot more than 100 g of raspberries. And this is naturally occurring fruit sugar, not added sugar: it comes bundled with fiber and water that slow how fast it hits your bloodstream, so it behaves very differently from the sugar in soda or candy.

The higher-sugar fruits, for comparison

Not every fruit belongs on the low end, and that's fine — these are still whole, nutrient-dense foods. They just carry two to three times the sugar of the fruits above, so portion size matters more.

[Grapes](/sugar-in/grapes) — about 16 g per 100 g. No peeling or chewing to slow you down, which makes a handful easy to turn into three handfuls.
[Mango](/sugar-in/mango) — about 14 g per 100 g. One of the sweetest tropical fruits available.
[Cherries](/sugar-in/cherries) — about 13 g per 100 g. Concentrated and moreish once they're pitted and ready to eat.
[Banana](/sugar-in/banana) — about 12 g per 100 g, and climbing as the peel spots and the fruit ripens further.

None of that means avoid them — it means treat a bunch of grapes more like dessert than a snack you eat without noticing. For the full picture on whether fruit sugar deserves the same caution as added sugar, see is fruit sugar bad.

How to use this list

If you're cutting sugar and don't want to give up fruit entirely, lean on the top of this list for daily snacking and dessert swaps, and save the higher-sugar fruits for smaller portions or occasions where you'd otherwise reach for something processed. Berries in particular punch above their weight — sweet-tasting, genuinely low in sugar, and high enough in fiber to keep you full.

The bottom line

Avocado is essentially sugar-free, berries and cranberries sit under 5 g per 100 g, and melons stay low mostly because they're mostly water. Grapes, mango, cherries, and banana are still good food — just budget for them like the sweeter end of the fruit bowl rather than the default.

Frequently asked questions

What fruit has the least sugar?: Avocado, at roughly 0.7 g of sugar per 100 g — practically sugar-free. Among sweet-tasting fruits, fresh cranberries and raspberries come next, both under 5 g per 100 g.
Can I eat fruit on a low-sugar diet?: Yes. Whole fruit's sugar comes bundled with fiber, water, and nutrients that slow its release, so it behaves very differently from added or liquid sugar. Favor the lower-sugar fruits above and keep portions in mind for the higher-sugar ones.
Are berries low in sugar?: Most are. Raspberries, blackberries, and strawberries all sit around 4 to 5 g of sugar per 100 g and are high in fiber, making them some of the best low-sugar fruit choices.