Healthy Eating

The Healthiest Low-Sugar Fruits to Add to Your Diet

Low in sugar but full of flavor!

By: Lauren Manaker MS, RDN, LD, CLEC

Looking for a food that is naturally sweet, satisfying, and packed with nutrients? Look no further than the wonderfulness that is fruit. Aside from its sweet and delicious taste, fruit is filled with a slew of nutrients and is an important part of a healthy diet. But not all fruits are created equal — some fruits contain more natural sugar than others, making some varieties better choices for your diet if you are trying to limit your total sugar intake. That said, there are many low-sugar fruit varieties to choose from that are both nutritious and delicious. 

So, if you’re wanting to include fruit in your diet but don’t want to load up on your sugar intake, here are five options to consider adding to your plate. 

RELATED: 5 Low-Sugar Smoothie Bowl Ideas That Are Perfect For Breakfast

5 Low-Sugar Fruits to Add to Your Diet 

#1 Avocados

The beloved topping for our toast has only 1 gram of sugar per medium fruit, making this superstar fruit virtually sugar-free. But the low sugar content isn’t the only thing that makes avocados shine in the nutrition department. Avocados are also a rich source of fiber and magnesium. Plus, they contain heart-healthy monounsaturated fats, making this fruit one of the yummiest and healthiest fruits out there. 

How to enjoy avocados:

  • Use mashed avocado in place of mayo or sour cream in sandwiches or dips
  • Smear it on your toast
  • Add it to your salad
  • Toss it in your smoothie
  • Blend it into a healthy pudding

RELATED: Chocolate Avocado Pudding: The Ultimate Low-Sugar, Guilt-Free Dessert 

#2 Raspberries

One cup of fresh raspberries contains only 5 grams of sugar, along with a powerful punch of fiber, vitamin C, and manganese. Raspberries add natural sweetness to yogurt parfaits, oatmeal, smoothies, and even salads. Of course, these berries can be enjoyed on their own too for a delicious snack with a sweet-tart taste.

Looking for a simple snack or easy-prep breakfast? Try this low-sugar Easy Raspberry Chia Smoothie!

Ingredients:

  • ​​1 tbsp almond butter
  • 2 tsp chia seeds
  • 1 cup frozen raspberries
  • 2 tsp ground flaxseed
  • 1 cup unsweetened almond milk
  • 1 tbsp vanilla protein powder

Directions

Step #1: Add all ingredients to the blender. Blend until smooth. Taste and add low-carb sweetener if needed.

#3 Strawberries

With only 7 grams of sugar per cup, strawberries are a gem in the produce aisle. With a gorgeous red hue and packed with antioxidants and vitamin C, these berries have been shown to reduce inflammation. 

Try them on top of salads, in a bowl of cereal, or dipped in unsweetened dark chocolate for a magnesium boost. 

For a protein-packed breakfast option that’s low in sugar, try using strawberries in this FitOn Berry Breakfast Omelet.

Ingredients:

  • 3 eggs
  • ½ cup mixed berries
  • 1 tbsp shredded coconut
  • 2 tbsp Greek yogurt
  • 1 tsp coconut oil
  • 1 tbsp hemp seeds

Directions:

Step #1: Start by adding the eggs to a mixing bowl and whisk. Add the berries, 1 tablespoon of the yogurt, and shredded coconut and stir.

Step #2: Next, heat a skillet over medium heat with coconut oil and pour the egg mixture into the pan. Once the edges look cooked, flip the omelet. Cook for an additional 1-2 minutes.

Step #3: Serve the omelet on a plate with the other 1 tablespoon of the yogurt, extra berries, a sprinkle of shredded coconut, and hemp seeds.

Step #4: Enjoy!

#4 Kiwis

Yummy fuzzy kiwis not only provide some major vitamin C, but they only have 6 grams of sugar per serving. Containing both soluble and insoluble fiber, they’re also great for digestion. Pro tip? When they are in season, try out some SunGold kiwis for an even sweeter taste with over 100% of the vitamin C you need in a day. 

For a low-sugar recipe that’s ultra sweet, try these Chocolate Kiwi Dips!

Serves: 2

Ingredients:

  • 1 kiwi, sliced
  • ¼ cup dark chocolate chips
  • ½ tbsp coconut oil
  • shredded coconut, to serve (optional)

Directions:

Step #1: Slice kiwis into ½ inch thick rounds (Option to keep the skin on for added fiber and nutrients)

Step #2: Place the kiwi slices on a plate lined with parchment paper and place in the freezer.

Step #3: While the kiwis are in the freezer, melt the chocolate stovetop with coconut oil using a double boiler.

Step #4: Remove from heat when completely melted and allow to cool slightly.

Step #5: Take kiwi slices out of the freezer and dip them halfway into the melted chocolate.

Step #6: Sprinkle with shredded coconut if using.

Step #7: Place back onto parchment paper and back into the freezer for 15-30 minutes and serve.

#5 Blackberries

One cup of blackberries contains 7 grams of sugar and offers the juiciest and most satisfying treat that nature has produced. Blackberries also contain antioxidants, fiber, and a handful of micronutrients. 

How to enjoy blackberries:

  • Enjoy them fresh or warmed on top of a yogurt or oat bowl
  • Blend them into a smoothie
  • Stir them into pancakes or muffins
  • Add them to baked oats
  • Mash them into a compote or berry chia jam

Indulge In Nature’s Sweetness

There is no doubt that eating fruit is a delicious way to sneak more nutrient-dense foods into your diet. If you are following a low-sugar diet and you think that you can’t eat fruit, think again! There are some seriously satisfying low-sugar fruits that are rich in nutrients and don’t compromise on taste. From fiber-rich avocados to antioxidant-filled blackberries to the deliciously tart kiwi, finding lower-sugar fruits that fit into your healthy diet is easy-breezy. So, grab yourself a handful of raspberries or toss some sliced avocado in your sandwich. Your body and your taste buds will thank you for it.