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The Ultimate Guide To carbs in fruit is an easy to use photo grid. Take a look below for the full list of 28 fruits. And learn why bananas are the worst fuel to take to the gym. All values are net g carbs per 100g. The Ultimate Guide To Carbs In Fruit. According to Dr. Andrea Sanigorski of Deakin University in Australia, fruit juice could actually be playing a part in childhood obesity. Many parents believe that.

• Sugar In Grape Juice
• Sugar In Orange Juice Vs Coke

PDF Version of Fact Sheet - How Much Sugar is in what we drink? (PDF 137 KB)

Sugar content examples

Drink Type	Type of Sugar	Average Qty of Sugar (grams)	Average Qty of Sugar (teaspoons)
Water	No sugar and essential for health and hydration	0	0

Drink Type	Type of Sugar	Average Qty of Sugar (grams)	Average Qty of Sugar (teaspoons)
Milk (low fat) 250ml (1 cup)	Natural sugar	14g	3 teaspoons

Drink Type	Type of Sugar	Average Qty of Sugar (grams)	Average Qty of Sugar (teaspoons)
100% fruit juice 250ml (1 cup)	Natural sugar - but drinking too much can cause tooth decay	24g	6 teaspoons
Flavoured milk (small) 300ml	Natural and added sugar - drinking too much can lead to increased weight gain	28g+	7 teaspoons

The following types of drinks are very high in added sugar
Drinking too much can lead to increased weight gain and tooth decay

Drink Type	Average Qty of Sugar (grams)	Average Qty of Sugar (teaspoons)
Flavoured fruit drink 250ml	27g+	6.5 teaspoons
Energy drink 600ml	36g+	8.5 teaspoons
Soft drink (Can) 375ml	38g+	9 teaspoons
Soft drink (Buddy) 600ml	64g+	15 teaspoons
Soft drink 1.25 litre bottle - 1250ml	140g+	33 teaspoons

Daily intake

There is much debate about ‘daily intake’ of sugar. What we know:

• The Australian Dietary Guidelines recommend limiting intake of foods and drinks containing added sugars.
• Soft drinks and other high sugar drinks such as energy drinks, flavoured mineral waters, fruit drinks and sports drinks can contain amounts of sugar in excess of dietary needs. Therefore, any high sugar drinks that are consumed may contribute to increased weight gain and tooth decay.
• When lots of sugary drinks are consumed on a regular basis, the body can’t use all the sugar and turns it into fat.
• High blood sugar levels and increased weight gain can place strain on key organs such as the heart and kidneys.

High added sugar drinks

Drinking too many high sugar drinks can contribute to:

• Tooth decay
• Weight gain

Being overweight can contribute to:

• Heart disease
• Diabetes
• Other chronic diseases

Diet and low sugar (soft) drinks

• Still contain high levels of acids and additives such as flavours and colours. Drinking soft drink (sugary and diet) regularly can contribute to the erosion of tooth enamel surfaces which then leads to tooth decay.

Further Information

• Australian Dietary Guidelines

Fruit is an important, and delicious, part of our diet. Full of fiber, antioxidants and other phytochemicals, fresh fruit is a great source of sustainable energy. Whole fruit contains fiber and other nutrients, which allow the body to feel more full and to absorb the sugar slowly over time.

Some fruit choices, however, might be better than others. Since dried fruit and fruit juice contain a higher-concentrated sugar content, whole fresh fruit is generally a better option. Many people today consume an excess of sugar, which can cause inflammation, weight gain and a host of other problems. Prioritizing low-sugar fruit can help keep your overall sugar consumption in check.

The list below shows where fruits generally rank on the sugar-content spectrum. However, the amount of sugar in a fruit can vary depending on growing conditions, species and ripeness.

Fruits Lowest in Sugar

• Avocado
• Lemon and Lime
• Rhubarb
• Raspberries
• Blackberries
• Cranberries

Fruits Low to Medium in Sugar

• Strawberries
• Melons
• Papaya
• Watermelon
• Peaches
• Nectarines
• Blueberries
• Cantaloupes
• Coconut
• Apples
• Guavas
• Apricots (fresh, not dried)
• Grapefruit

Fruits with Medium-High Sugar Content

Sugar In Grape Juice

• Plums
• Oranges
• Kiwi
• Pears
• Pineapple

Sugar In Orange Juice Vs Coke

Fruits with Highest Sugar Content

• Tangerines
• Cherries
• Grapes
• Pomegranates
• Mangoes
• Figs
• Bananas
• Lychee
• Dried fruit (raisins, dried apricots, prunes)

Related:
7 Tricks to Tame Your Sweet Tooth
Is Sugar Toxic?
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