Fruits

Apple

16–19g sugar per 1 medium apple (~165g)

Source: USDA FoodData Central — 10.4g sugar per 100g; applied to a typical medium apple (150–180g). Total carbs: USDA FoodData Central ~13.8g carbs per 100g, scaled the same way. GI: low, per published glycemic index research. · last verified 2026-08-22

Apricot

6–7g sugar per 2 medium apricots (~70g)

Source: USDA FoodData Central — apricots, raw. Total carbs: ~11.1g carbs per 100g, scaled to a 70g (2 medium) serving. GI: low, per published glycemic index research. · last verified 2026-08-23

Avocado

0.7–1.3g sugar per 1 medium avocado (~150g edible flesh)

Source: USDA FoodData Central — avocado, raw (~0.66g sugar/100g); applied to a typical medium avocado's edible flesh (~150g). Total carbs: ~8.5g carbs per 100g, scaled the same way — most of it is fiber, not sugar or starch. GI: low, per published glycemic index research. · last verified 2026-08-23

Blueberry

13–16g sugar per 1 cup (~148g)

Source: USDA FoodData Central — blueberries, raw. Total carbs: ~14.5g carbs per 100g, scaled to a 148g (1-cup) serving. GI: low, per published glycemic index research. · last verified 2026-08-23

Cherry

8–9.5g sugar per 10 cherries (~68g)

Source: USDA FoodData Central — cherries, sweet, raw. Total carbs: ~16.6g carbs per 100g, scaled to a 68g (10-cherry) serving. GI: low, per published glycemic index research. · last verified 2026-08-23

Coconut

2–3g sugar per 1/2 cup fresh grated (~40g)

Source: USDA FoodData Central — coconut meat, raw. Total carbs: ~15.2g carbs per 100g, scaled to a 40g (1/2 cup grated) serving — mostly fiber. GI: low, per published glycemic index research. · last verified 2026-08-23

Cranberry

3.5–4.5g sugar per 1 cup fresh (~100g)

Source: USDA FoodData Central — cranberries, raw. Total carbs: ~12.2g carbs per 100g. GI: low, per published glycemic index research. · last verified 2026-08-23

Grapefruit

7–9g sugar per 1/2 grapefruit (~120g)

Source: USDA FoodData Central — grapefruit, raw, pink and red. Total carbs: ~10.7g carbs per 100g, scaled to a 120g serving. GI: low, per published glycemic index research. · last verified 2026-08-23

Guava

7–11g sugar per 1 medium guava (~100g)

Source: USDA FoodData Central / Wikipedia nutrition summary — 8.9g sugar per 100g; applied to a typical medium guava (80–120g). Total carbs: ~14.3g carbs per 100g, scaled the same way. GI: low — high fiber content is why this site's guides flag guava as a gentler choice. · last verified 2026-08-22

Indian Gooseberry (Amla)

1.5–2.5g sugar per 2 amla (~40g)

Source: General nutrition-profile compilations for amla (Indian gooseberry); not a core USDA SR entry. Total carbs: same compilations, ~13.7g carbs per 100g, scaled to a 40g (2-amla) serving. GI: classified low — very low sugar and high vitamin C, minimal glycemic impact. · last verified 2026-08-23

Kiwi

6–8g sugar per 1 medium kiwi (~76g)

Source: USDA FoodData Central #168153 — kiwifruit, raw. Total carbs: ~14.7g carbs per 100g, scaled to a 76g serving. GI: low, per published glycemic index research. · last verified 2026-08-23

Lime

1–1.5g sugar per 1 lime (~67g)

Source: USDA FoodData Central — limes, raw. Total carbs: ~10.5g carbs per 100g, scaled to a 67g fruit. GI: low, per published glycemic index research. · last verified 2026-08-23

Naranjilla

3–6g sugar per 1 medium fruit (~70g pulp)

Source: No standard nutrition-database entry found for naranjilla (lulo); estimated from its tart, high-acid/low-to-moderate-sugar profile — this fruit is rare in India, treat as a rough estimate. Total carbs: estimated from the same tart, low-sugar profile. GI: classified low — no dedicated published figure found, estimated from its tart, high-acid profile. · last verified 2026-08-23

Nectarine

10–12g sugar per 1 medium nectarine (~140g)

Source: USDA FoodData Central — nectarines, raw. Total carbs: ~10.6g carbs per 100g, scaled to a 140g fruit. GI: low, per published glycemic index research. · last verified 2026-08-23

Olive

0–0.5g sugar per 10 olives (~40g)

Source: General nutrition data for cured/brined olives; sugar content varies by curing method and is consistently very low. Total carbs: USDA FoodData Central ~3.8-6.3g carbs per 100g depending on green/black variety, scaled to a 40g (10-olive) serving — most of it fiber, not sugar or starch. GI: low — negligible available carbohydrate and a high fat content mean olives have minimal blood-glucose impact. · last verified 2026-08-23

Orange

11–14g sugar per 1 medium orange (~130g)

Source: USDA FoodData Central — 9.4g sugar per 100g; applied to a typical medium orange (120–150g edible). Total carbs: ~11.8g carbs per 100g, scaled the same way. GI: low, per published glycemic index research. · last verified 2026-08-22

Passion Fruit

9–11g sugar per 2 passion fruits (~90g pulp incl. seeds)

Source: USDA FoodData Central — passion fruit, purple, raw. Total carbs: ~23.4g carbs per 100g, scaled to a 90g (pulp incl. seeds) serving — much of it fiber from the seeds. GI: low, per published glycemic index research. · last verified 2026-08-23

Peach

11–14g sugar per 1 medium peach (~150g)

Source: USDA FoodData Central — peaches, raw. Total carbs: ~9.5g carbs per 100g, scaled to a 150g fruit. GI: low, per published glycemic index research. · last verified 2026-08-23

Pear

16–19g sugar per 1 medium pear (~178g)

Source: USDA FoodData Central #169118 — pears, raw. Total carbs: ~15.2g carbs per 100g, scaled to a 178g fruit. GI: low, per published glycemic index research. · last verified 2026-08-23

Pomegranate

22–25g sugar per 1 cup arils (~174g)

Source: USDA FoodData Central — pomegranates, raw. Total carbs: ~18.7g carbs per 100g, scaled to a 174g (1-cup arils) serving. GI: low, per published glycemic index research. · last verified 2026-08-23

Raspberries

5–6g sugar per 1 cup (~123g)

Source: USDA FoodData Central — raspberries, raw. Total carbs: ~11.9g carbs per 100g, scaled to a 123g (1-cup) serving — most of it fiber. GI: low, per published glycemic index research. · last verified 2026-08-23

Rose Apple

2–4g sugar per 1 medium rose apple (~85g)

Source: Nutrition-database compilations for rose apple/wax apple (Syzygium) show ~5.7g total carbohydrate per 100g, which caps plausible sugar content well below the previous estimate; not a core USDA SR entry, treat as an estimate. Total carbs: same ~5.7g/100g compilation figure, scaled to an 85g fruit. GI: classified low — low sugar and mostly water, consistent with its very low carb density. · last verified 2026-08-23

Starfruit

3–4.5g sugar per 1 medium starfruit (~91g)

Source: USDA FoodData Central — carambola (starfruit), raw. Total carbs: ~6.7g carbs per 100g, scaled to a 91g fruit. GI: low, per published glycemic index research. · last verified 2026-08-23

Strawberries

6–8g sugar per 8 medium strawberries (~144g)

Source: USDA FoodData Central — strawberries, raw. Total carbs: ~7.7g carbs per 100g, scaled to a 144g (8-berry) serving. GI: low, per published glycemic index research. · last verified 2026-08-23

Tangerine

8–10g sugar per 1 medium tangerine (~88g)

Source: USDA FoodData Central — tangerines/mandarin oranges, raw. Total carbs: ~13.3g carbs per 100g, scaled to an 88g fruit. GI: low, per published glycemic index research. · last verified 2026-08-23

Banana

12–15g sugar per 1 medium banana (~110g peeled)

Source: USDA FoodData Central — 12.2g sugar per 100g; applied to a typical medium peeled banana (100–120g). Total carbs: USDA FoodData Central ~23g carbs per 100g, scaled the same way. GI: medium, though it varies notably with ripeness (published glycemic index research). · last verified 2026-08-22

Cantaloupe

11–14g sugar per 1 cup cubed (~160g)

Source: USDA FoodData Central — melons, cantaloupe, raw. Total carbs: ~8.2g carbs per 100g, scaled to a 160g (1-cup) serving. GI: medium, per published glycemic index research. · last verified 2026-08-23

Custard Apple

32–37g sugar per 1 medium custard apple (~150g pulp)

Source: Nutrition-app/aggregator estimates for sitaphal (custard apple); recipe/ripeness-dependent. Total carbs: same aggregator estimates, ~24-26g carbs per 100g, scaled to a 150g pulp serving. GI: classified medium, per general published research on custard apple/sugar apple. · last verified 2026-08-23

Dates

9–13g sugar per 2 medium dates (~16g)

Source: USDA FoodData Central — 63g sugar per 100g; applied to 2 typical medium dried dates (~16g). Total carbs: ~75g carbs per 100g, scaled the same way. GI: medium, per published glycemic index research. · last verified 2026-08-22

Dragon Fruit

13–17g sugar per 1/2 dragon fruit (~200g edible)

Source: USDA FoodData Central — pitaya (dragon fruit), raw. Total carbs: ~13g carbs per 100g, scaled to a 200g edible-flesh serving. GI: medium, per published glycemic index research. · last verified 2026-08-23

Fig

14–18g sugar per 2 medium figs (~100g)

Source: USDA FoodData Central — figs, raw. Total carbs: ~19.2g carbs per 100g, scaled to a 100g (2 medium figs) serving. GI: medium, per published glycemic index research. · last verified 2026-08-23

Grapes

7–8.5g sugar per 10 grapes (~50g)

Source: USDA FoodData Central — 15.5g sugar per 100g; applied to 10 typical seedless grapes (~50g). Total carbs: ~18.1g carbs per 100g, scaled the same way. GI: medium, per published glycemic index research. · last verified 2026-08-22

Honeydew Melon

12–15g sugar per 1 cup cubed (~170g)

Source: USDA FoodData Central — melons, honeydew, raw. Total carbs: ~9g carbs per 100g, scaled to a 170g (1-cup) serving. GI: medium, per published glycemic index research — similar to other melons. · last verified 2026-08-23

Indian Fig (Prickly Pear)

5–7g sugar per 1 medium fruit (~100g edible pulp)

Source: General nutrition-database compilations for prickly pear/cactus pear (Opuntia); not a core USDA SR entry, treat as an estimate. Total carbs: general nutrition-database compilations (~9-14g carbs per 100g). GI: classified medium — no dedicated published figure found for this specific fruit, treat as an estimate like the sugar figure above. · last verified 2026-08-23

Lychee

7–8.5g sugar per 5 lychees (~50g edible)

Source: USDA FoodData Central #169086 — lychees, raw. Total carbs: ~16.5g carbs per 100g, scaled to a 50g (5-lychee) serving. GI: medium, per published glycemic index research. · last verified 2026-08-23

Mango

16–25g sugar per 1 medium mango (~150g edible flesh)

Source: USDA FoodData Central #09176 — 13.7g sugar per 100g; applied to a typical medium-mango edible-flesh weight (120–180g). Total carbs: USDA FoodData Central ~15g carbs per 100g, scaled the same 120–180g range. GI: medium, per published glycemic index research. · last verified 2026-08-22

Muskmelon

11–14g sugar per 1 cup cubed (~160g)

Source: USDA FoodData Central — melons, cantaloupe, raw (kharbuja/muskmelon variety). Total carbs: ~8.2g carbs per 100g, scaled to a 160g (1-cup) serving. GI: medium, per published glycemic index research. · last verified 2026-08-23

Papaya

10–12g sugar per 1 cup cubed (~145g)

Source: USDA FoodData Central — papayas, raw. Total carbs: ~10.8g carbs per 100g, scaled to a 145g (1-cup) serving. GI: medium, per published glycemic index research — one of the higher-GI figures among this site's "gentler" fruit picks, though fiber content still helps. · last verified 2026-08-23

Pineapple

14–18g sugar per 1 cup chunks (~165g)

Source: USDA FoodData Central — pineapple, raw. Total carbs: ~13.1g carbs per 100g, scaled to a 165g (1-cup) serving. GI: medium, per published glycemic index research. · last verified 2026-08-23

Rambutan

13–16g sugar per 5 rambutans (~100g edible)

Source: Multiple nutrition-database compilations converge on 13-15.7g sugar per 100g for fresh rambutan flesh (one government nutrition-education source cites 15.7g); most published figures previously used were for the canned-in-syrup product rather than fresh fruit. Total carbs: same compilations, ~17-19g carbs per 100g for fresh flesh. GI: classified medium — similar to lychee, its close relative in sugar profile. · last verified 2026-08-23

Ramphal

17–23g sugar per 1/2 medium ramphal (~100g pulp)

Source: No lab-tested figure located, but published composition data for ramphal (Annona reticulata, "bullock's heart") describes sugars as ~17-23.5% of the flesh by weight — closer to custard apple/sugar apple than earlier estimated. Total carbs: estimated from the same composition data, similar to its close relative custard apple. GI: classified medium — no dedicated published figure found, estimated from its custard-apple-family profile. · last verified 2026-08-23

Jackfruit

18–20g sugar per 3 bulbs (~100g)

Source: USDA FoodData Central #174687 — jackfruit, raw. Total carbs: ~23.2g carbs per 100g. GI: high — one of the higher-GI fruits, per published glycemic index research. · last verified 2026-08-23

Sapota

17–21g sugar per 1 medium sapota (~100g)

Source: USDA FoodData Central — sapodilla, raw (~20.1g sugar per 100g). Total carbs: same USDA figure, ~19.96g carbs per 100g. GI: high, per published glycemic index research — low fiber-to-sugar ratio relative to other fruits here. · last verified 2026-08-23

Watermelon

8–11g sugar per 1 cup diced (~152g)

Source: USDA FoodData Central #167765 — watermelon, raw. Total carbs: ~7.6g carbs per 100g, scaled to a 152g (1-cup) serving. GI: high, per published glycemic index research — a well-known exception where a high water content and low carb density mean the actual glucose impact per serving (glycemic load) is much smaller than the GI number alone suggests. · last verified 2026-08-23