16 Fruits Low in Sugar That Won't Make Your Blood Sugar Spike

Citrus

Lemons, limes, grapefruits, and most other citrus varieties have minimal sugar, which is why you always want to opt for a fresh-squeezed juice instead of bottled, whenever possible. For example, one serving of grapefruit (154 grams) only contains about 10.6 grams of sugar. These fruits are also high in vitamin C, and can even reduce inflammation.

Berries

It should come as no surprise that berries, such as blueberries and raspberries, are some of the healthiest fruits you can eat. They’re low in sugar yet high in antioxidants (one serving, or about 50 berries, only contains about 6.77 grams of sugar). Plus, they’re loaded with potassium, magnesium, vitamins C and K, fiber, and prebiotics, which is great for gut health.

Kiwi

Kiwis may not be the most popular among fruit lovers, but they have more nutritional advantages than you may even know. Similarly to berries, kiwis are a great source of antioxidants and vitamin C and contain fiber, too. Believe it or not, some people enjoy kiwi just like an apple by biting into it, skin and all. And they don't have a ton of sugar; one serving (148 grams or just under a cup) contains just 13.3 grams.

Cantaloupe

Some people insist on starting their day with half of a melon at breakfast, specifically cantaloupe. Not only is cantaloupe low in sugar, but it has tons of potassium, which is important for your heart health. One serving of cantaloupe (134 grams, which is just under a cup) contains just 10.5 grams of sugar.

Peaches

Did you know that peaches are a superfood? They’re full of important vitamins and minerals, like vitamins A and C, and they also contain potassium, fluoride, and iron. Aside from snacking on peaches, you can add them to a crisp summer salad or grill them for a delicious, healthy dessert. After all, they don't have a ton of sugar; one peach contains 12.6 grams.

Avocado

If you forgot that avocados are actually a fruit—don’t worry, you’re not alone. We typically think of avocados as being a source of healthy fat, but they’re also high in fiber and even have a bit of protein. Avocados are a great low-sugar option to have on your counter throughout the week. One serving, or about 50 grams, has just 0.33 grams of sugar.

Apricots

Move over carrots, apricots are one of the best things you can eat to promote overall eye health. And just like peaches, this stone fruit is also considered to be a superfood since it's full of beta-carotene and antioxidants. If you love to snack on dried apricots, just be mindful of how many you’re eating. Dehydrated fruit tends to have much more sugar, but one fresh apricot has 3.23 grams of sugar.

Figs

When figs are in season, they’re perhaps one of the most delicious fruits you can get your hands on. They’re perfect for eating on their own, but you can also slice them up for salads, and flatbreads, or add them to a charcuterie board. Figs are another fruit that you should eat in moderation (about two to three at a time) because they contain more carbs then some fruits, and eating too many could lead to a blood sugar spike. However, one large fig only contains 10.4 grams of sugar.

Cranberries

Cranberries are a tricky low-sugar fruit because they’re most commonly sold dried or as a juice, which contains high amounts of added sugar. However, fresh cranberries only have about 4 grams of sugar per cup, which isn’t much at all. Add these little tart berries to your smoothies or salads for some extra antioxidants and flavor.

Pomegranate Seeds

If you’ve ever bought a pomegranate, you already know that scooping out those seeds is a true labor of love. But, between the nutritional benefits and juicy, tart flavor—it’s totally worth it. Low-sugar pomegranates (about 13.7 grams of sugar per 100 grams) contain polyphenols, which are powerful antioxidants that promote heart health. Enhance your salads, yogurt parfaits, and side dishes with a generous handful of pomegranate seeds.

Watermelon

There's a reason it's called watermelon—you get more than a half cup of water in every cup serving of the summertime favorite. Watermelon is also relatively low in sugar, containing around 10 grams of sugar per 1-cup serving. It also has some fiber to help slow the sugar spike and lycopene, a potent antioxidant. Watermelon can be served in salads, frozen and blended into refreshing drinks, and served with yogurt.

Papaya

Papaya is a tropical fruit that has a slew of health benefits to offer—including a full day's worth of vitamin C and 10 percent of your daily fiber. A cup of cut papaya has about 11 grams of sugar, making it a great way to stay hydrated without spiking your sugar levels. Papaya is popular for salads, smoothies, and desserts.

Tomatoes

While it's constantly debated, tomatoes are truly a fruit—and since they fall on the tarter end of the fruit spectrum, they're extremely low in sugar—1 cup of tomatoes contains less than 5 grams of sugar. Tomatoes are rich in antioxidants, including lycopene, which may help reduce the risk of heart disease.

Dragon Fruit

This festive-looking tropical fruit (also known as pitaya) is a fun addition to smoothies and salads. A one-cup serving (which has about 17.6 grams of sugar) offers you nearly a quarter of your daily fiber requirement, and it's considered a low glycemic fruit.

Plums

Like other stone fruits, plums tend to be a good choice of fruit that won't spike your blood sugar—a single plum has just under 7 grams of sugar. (And that's whether you opt for fresh fruit or prunes.)

They're considered a low glycemic index food, which means they create a slow and steady rise in blood sugar rather than a huge spike. They're also a great source of fiber. You can swap in plums anywhere where you use other stone fruits (such as in salads, cakes, and other desserts).

Strawberries

Strawberries are low in sugar and full of essential vitamins and nutrients. One cup of whole strawberries contains just about 7 grams of sugar. They contain 2.88 grams of fiber, too, which helps to reduce blood sugar. You can enjoy strawberries any time with a variety of creative recipes—from a breakfast smoothie or yogurt parfait to a fruit bowl or a strawberry shortcake.