Nutritional information for the 20 most frequently consumed raw fruits in the United States is provided by the Food and Drug Administration.1 The chart below lists the sugar content in common fruits by serving size.
The 2020 – 2025 Dietary Guidelines for Americans2 provides a basis for healthy eating and encourages the consumption of fruits, especially whole fruits, as part of a healthy eating pattern. For people consuming 2000 calories per day, they recommend about 2 cup equivalents of fruit per day of which 80% should be whole fruit. Total calories should be limited to those needed to maintain a healthy weight. The guidelines also recommend that people limit added sugar intake to less than 10 percent of their daily caloric intake. Sugar in fruit is not added sugar. Canned fruit usually contains added sugar, so pay attention to nutrition labels to select varieties with no or the lowest added sugar. Dried fruits like raisins can contribute extra calories because they are higher in sugar by weight. One-half cup of dried fruit equals about the same amount of sugar as one cup of the raw fruit.
The American Diabetes Association recommends a similar approach to nutrition and promotes healthful eating patterns to achieve a healthy weight, improve hemoglobin A1C, blood pressure, and cholesterol levels in individuals with diabetes or prediabetes.3
References
- U.S. Food and Drug Administration. Nutrition Information for Raw Fruits, Vegetables, and Fish. 2008; https://www.fda.gov/food/food-labeling-nutrition/nutrition-information-raw-fruits-vegetables-and-fish. Accessed January 21, 2021.
- Dietary Guidelines for Americans, 2020-2025. 9 ed: U.S. Department of Health and Human Services and U.S. Department of Agriculture; December 2020.
- Evert AB, Dennison M, Gardner CD, et al. Nutrition Therapy for Adults With Diabetes or Prediabetes: A Consensus Report. Diabetes Care 2019; 42 (5): 731-754.
