Sugar Content of Fruit | Nutrition Information from Dr.

Loren Cordain

09/02/13 15:01

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Fruits and Sugars

Loren Cordain, Ph.D., the world's leading expert on Paleolithic diets and founder of the Paleo movement Home Fruits and Sugars
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Sugar Content of Fruit

In general, fresh fruits are healthy, nutritious foods that are good sources of vitamins, minerals, phytochemicals, and fiber. Further, they are instrumental in maintaining a net alkaline-yielding diet. Olives, dates, figs, and grapes were some of the first fruits to be domesticated, and pits from these fruits initially appear in the archeological record about 6,000 years ago in the Near East. However, the common fruits we eat today bear little resemblance to their wild ancestors. Domesticated fruits are almost always larger, sweeter, and contain less fiber than their wild counterparts. Compare a Golden Delicious apple to a crab apple and you begin to get the picture.

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Sugar Content of Fruit | Nutrition Information from Dr. Loren Cordain

09/02/13 15:01

Dr. Cordains original recommendation to eat fresh fruits as your appetite dictates still holds for most people. However, if you are very much overweight or are insulin resistant, he recommends that you initially limit high sugar fruits (grapes, bananas, mangos, sweet cherries, apples, pineapples, pears and kiwi fruit) from your diet until your weight starts to normalize and your health improves. Try to include more vegetables in lieu of the high-sugar fruit. As per his previous recommendations, dried fruits contain excessive sugar, and from the table below, you can see they more closely resemble commercial candy than their fresh counterparts. Note that some fruits (avocados, lemons, and limes) are very low in total sugar and should not be restricted. For insulin-resistant subjects, fructose consumption may be particularly problematic. Consequently, he has tabulated the total metabolic fructose for items in the Table below. Metabolic fructose = (fructose + sucrose). In the gut, table sugar (sucrose) is split into its two component parts (fructose and glucose) before it enters the bloodstream. Hence sucroses contribution to the total dietary fructose load must be considered.

Table of Fruits and Sugars

(grams sugar per 100 grams; Tot. met. = Total metabolic) Total Sugars Fresh Fruit Apples Apricots Avocado, California Avocado, Florida Banana Blackberries Blueberries Cantaloupe Casaba melon 13.3 9.3 0.9 0.9 15.6 8.1 7.3 8.7 4.7 8.1 4.2 6.2 3.3 0.2 0.5 2.3 1.6 0.5 0.5 4.2 3.1 3.5 1.2 7.6 0.7 0.2 0.2 2.7 4.1 3.6 1.8 3.3 5.2 0.1 0.1 6.5 0.4 0.2 5.4 0.3 1.3 3.1 9.3 3.3 0.3 0.3 6 4.3 3.7 4.5 0 6.3 3.6 Glucose Galactose Fructose Sucrose Lactose Maltose Tot. Met. Fructose

Cherries, sweet 14.6 Cherries, sour Elderberries Figs Grapefruit,

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8.1 7 6.9

3.7

2.8

0.4

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Sugar Content of Fruit | Nutrition Information from Dr. Loren Cordain

09/02/13 15:01

pink Grapefruit, white Grapes Guava Guava, strawberry Honeydew melon Jackfruit Kiwi fruit Lemon Lime Mamey Apple Mango Nectarine Orange Papaya Peach Pear Pear, Bosc Pear, DAnjou Pineapple Plum Pomegranate Purple Passion Fruit or Granadilla Raspberries Starfruit Strawberries Tangerine

6.2

1.3

1.2

3.4

2.9

6.2 18.1 6 6 8.2 8.4 10.5 2.5 0.4 6.5 14.8 8.5 9.2 5.9 8.7 10.5 10.5 10.5 11.9 7.5 10.1 11.2 9.5 7.1 5.8 7.7

1.3 6.5 1.2 1.2 0.4

1.2 7.6 1.9 1.9

3.4 0.1 1 1 0.7

2.9 7.6 2.4 2.4

1.4 5 1 0.2 1.1 0.7 1.2 2.2 1.4 1.2 1.9 1.9 1.9 2.9 2.7 5 4 3.5 3.1 2.2

1.4 4.3 0.8 0.2 3.7 2.9

5.4 1.1 0.6

4.1 4.9 1.1 0.2

1.6 9.9 6.2

4.5 7.9 3.1 4.6 0.4 3.6 4.1 7.3 7.3 7.3 3.7 3.3 4.9 4.8 1 0.1 4.6 3.6 3

2.5 2.7 1.3 6.4 6.4 6.4 2.1 1.8 4.7 3.1 3.2 3.2 2.5

4.2 1.8 5.6 1.8 1.8 1.8 3.1 3 0.4 3.3 2.8 0.8 1

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Sugar Content of Fruit | Nutrition Information from Dr. Loren Cordain

09/02/13 15:01

Tomato Watermelon Dried Fruit Dates Dried apricots Dried figs Dried mango Dried papaya Dried peaches Dried pears Dried prunes Raisins Raisins, Golden Zante currants Pure Sugars Sucrose (table sugar) Maple sugar Honey

2.8 9

1.1 1.6

1.4 3.3 3.6

1.4 5.1

64.2 38.9 62.3 73 53.5 44.6 49 44 65 70.6 70.6 28.7 31.2 32.7 32.7 14.8 33.8 37.1 37.1 15.8 15.6 20.3 26.9 3.9 12.2 24.4

44.6 6.4 6.1

22.3 15.4 27.5

13.2

22.2

0.5

15.1 33.8

0.8 0.8

37.5 37.5

97 85.2 81.9 4.3 33.8 36.9 30.8 7.2 11.2 4.3 42.4 29.8 42.4 72 12.9

97 75 1.5 4.2 2.1 2.3

48.5 41.8 43.2 29.8 42.4 72

High fructose 71 corn syrup (42) High fructose 77 corn syrup (55) High fructose 80 corn syrup (90) Molasses 60

34.7 33.5

30.3

Sorghum syrup 65.7 Brown sugar 89.7 5.2

84.1

42.1
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Sugar Content of Fruit | Nutrition Information from Dr. Loren Cordain

09/02/13 15:01

Candy

M&M chocolate candy Lifesavers Hard candy Bit O Honey Almond Joy Baby Ruth Butterfinger Caramello Candy Bar

64.7 66.5 62.3 42.4 44.9 42 48.8 54.2 0.2 5 0.5

54.9 66.5 66.7 27

7.6

27.5 33.3 33.4

2.5

14

Nestles Crunch 52.4 Candy Bar Nestles 100 Grand Candy Bar Nestles Raisinets Reeses Pieces Skittles 63.5

45.1

6.8

22.8

62.5 50 76.4

Nestles Plain Milk Chocolate 51 Candy Bar Hersheys Kisses Sugar babies Milk Duds Junior Mints 50 72.9 50 82.2

The information on this page was compiled using the Nutritionist V Database. Join Mailing List
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