Sugar-Free Fruits Guide
34 items classified under standard Sugar-Free guidelines.
Sugar-Free classifies foods based on added sugar content. Of the 34 fruits evaluated, 29 are classified as Allowed, 5 as Limited, and 0 as Not Allowed.
Fruits are overwhelmingly compatible with Sugar-Free. Each item listed here is naturally free of added sugar. The entries below break down the specific nutritional profile so you can choose based on your individual targets — calories, macros, or micronutrients that matter for your goals.
Quick Reference
| Food | Status | Sugar (per 100g) |
|---|---|---|
| Apple | Allowed | — |
| Applesauce | Allowed | — |
| Apricot | Allowed | 9.2g |
| Avocado | Allowed | 0.7g |
| Blackberries | Allowed | — |
| Blueberries | Allowed | — |
| Cantaloupe | Allowed | — |
| Cherries | Allowed | — |
| Coconut | Allowed | — |
| Cranberries | Allowed | — |
| Dried Coconut | Allowed | — |
| Dried Cranberries | Allowed | — |
| Dried Mango | Allowed | — |
| Fig | Allowed | — |
| Grapefruit | Allowed | — |
| Kiwi | Allowed | — |
| Lemon | Allowed | — |
| Lime | Allowed | — |
| Nectarine | Allowed | — |
| Orange | Allowed | — |
| Papaya | Allowed | — |
| Peaches | Allowed | — |
| Pear | Allowed | — |
| Plum | Allowed | — |
| Pomegranate | Allowed | — |
| Raisins | Allowed | — |
| Raspberries | Allowed | — |
| Strawberries | Allowed | — |
| Watermelon | Allowed | — |
| Banana | Limited | — |
| Dates | Limited | — |
| Grapes | Limited | — |
| Mango | Limited | 13.7g |
| Pineapple | Limited | 9.9g |
Classification Breakdown
29 Allowed — These fruits are naturally free of added sugar. 5 Limited — These items have often sold in both unsweetened and sweetened versions.
Sugar names to watch: cane juice, fruit juice concentrate, brown rice syrup, agave, anything ending in "-ose."
Allowed Fruits (29)
Apple
AllowedApple is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.
Per 100g · Source: USDA FoodData Central
Applesauce
AllowedApplesauce is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.
Per 100g · Source: USDA FoodData Central
| Variant | Calories | Protein | Fat | Carbs | Sugar | Fiber |
|---|---|---|---|---|---|---|
| Unsweetened | 42kcal | 0.2g | 0.1g | 11.3g | — | 1.1g |
| Sweetened | 76kcal | 0.2g | 0.2g | 19.9g | — | 1.2g |
Apricot
AllowedWith 9.2g sugar per 100g, Apricot earns a Allowed classification on Sugar-Free. This means it is naturally free of added sugar. Within this category, it falls between Avocado and Pineapple for sugar, ranking 2 of 4.
Per 100g · Source: USDA FoodData Central
Avocado
AllowedAvocado is classified as Allowed on Sugar-Free, with 0.7g sugar per 100g. This means it is naturally free of added sugar. It also contains 14.7g fat and 6.7g fiber, which may factor into overall meal planning. Among the 4 items in this category, avocado sits at the low end for sugar — next closest is Apricot at 9.2g.
Per 100g · Source: USDA FoodData Central
Blackberries
AllowedBlackberries is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.
Per 100g · Source: USDA FoodData Central
Blueberries
AllowedBlueberries is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.
Per 100g · Source: USDA FoodData Central
Cantaloupe
AllowedCantaloupe is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.
Per 100g · Source: USDA FoodData Central
Cherries
AllowedCherries is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.
Per 100g · Source: USDA FoodData Central
Coconut
AllowedCoconut is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.
Per 100g · Source: USDA FoodData Central
Cranberries
AllowedCranberries is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.
Per 100g · Source: USDA FoodData Central
| Variant | Calories | Protein | Fat | Carbs | Sugar | Fiber |
|---|---|---|---|---|---|---|
| Fresh (raw) | 46kcal | 0.5g | 0.1g | 12g | — | 3.6g |
| Dried (sweetened) | 308kcal | 0.2g | 1.1g | 82.8g | — | 5.3g |
Dried Coconut
AllowedDried Coconut is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.
Per 100g · Source: USDA FoodData Central
Dried Cranberries
AllowedDried Cranberries is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.
Per 100g · Source: USDA FoodData Central
Dried Mango
AllowedDried Mango is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.
Per 100g · Source: USDA FoodData Central
Fig
AllowedFig is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.
Per 100g · Source: USDA FoodData Central
Grapefruit
AllowedGrapefruit is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.
Per 100g · Source: USDA FoodData Central
Kiwi
AllowedKiwi is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.
Per 100g · Source: USDA FoodData Central
Lemon
AllowedLemon is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.
Per 100g · Source: USDA FoodData Central
Lime
AllowedLime is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.
Per 100g · Source: USDA FoodData Central
Nectarine
AllowedNectarine is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.
Per 100g · Source: USDA FoodData Central
Orange
AllowedOrange is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.
Per 100g · Source: USDA FoodData Central
Papaya
AllowedPapaya is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.
Per 100g · Source: USDA FoodData Central
Peaches
AllowedPeaches is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.
Per 100g · Source: USDA FoodData Central
Pear
AllowedPear is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.
Per 100g · Source: USDA FoodData Central
Plum
AllowedPlum is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.
Per 100g · Source: USDA FoodData Central
Pomegranate
AllowedPomegranate is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.
Per 100g · Source: USDA FoodData Central
Raisins
AllowedRaisins is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.
Per 100g · Source: USDA FoodData Central
Raspberries
AllowedRaspberries is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.
Per 100g · Source: USDA FoodData Central
Strawberries
AllowedStrawberries is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.
Per 100g · Source: USDA FoodData Central
Watermelon
AllowedWatermelon is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.
Per 100g · Source: USDA FoodData Central
Limited Fruits (5)
Banana
LimitedBanana is classified as Limited on Sugar-Free. This classification reflects that it is often sold in both unsweetened and sweetened versions. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.
Per 100g · Source: USDA FoodData Central
| Variant | Calories | Protein | Fat | Carbs | Sugar | Fiber |
|---|---|---|---|---|---|---|
| Raw | 89kcal | 1.1g | 0.3g | 22.8g | — | 2.6g |
| Dehydrated | 346kcal | 3.9g | 1.8g | 88.3g | — | 9.9g |
Dates
LimitedDates is classified as Limited on Sugar-Free. This classification reflects that it is often sold in both unsweetened and sweetened versions. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.
Per 100g · Source: USDA FoodData Central
Grapes
LimitedGrapes is classified as Limited on Sugar-Free. This classification reflects that it is often sold in both unsweetened and sweetened versions. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.
Per 100g · Source: USDA FoodData Central
Mango
LimitedAt 13.7g sugar per 100g, Mango falls into the Limited category under Sugar-Free guidelines. This means it is often sold in both unsweetened and sweetened versions. It ranks among the highest in this category for sugar. The nearest lower option is Pineapple at 9.9g. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.
Per 100g · Source: USDA FoodData Central
Pineapple
LimitedPineapple is classified as Limited on Sugar-Free, with 9.9g sugar per 100g. This means it is often sold in both unsweetened and sweetened versions. Within this category, it falls between Apricot and Mango for sugar, ranking 3 of 4. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.
Per 100g · Source: USDA FoodData Central