Have you ever not blended a smoothie after seeing the sugar content? If so, then this post is for you! I’m sharing what fruits are low in sugar and highlighting my fav low sugar fruits, as well as sharing the best smoothie recipes using fruits with less sugar.

Why do I care about the sugar content of my smoothies? Well…

Best low sugar fruit for smoothie

Drinking one green smoothie a day is one of the simplest ways to maintain a healthy diet.

There’s just something about drinking 16 ounces of pure leafy green and fruit goodness that makes the skin glow. And if the sugar content is keeping you from drinking a daily smoothie, then I want to help!

Table of Contents
  1. Which Fruits are Low in Sugar?
  2. Natural Sugar VS Processed Sugar
  3. Green Smoothie Formula for Low Sugar Smoothies
  4. Fruit Smoothies with Less Sugar
  5. Low Sugar Fruits FAQs

Which Fruits are Low in Sugar?

I’m sure this question has everyone naming a variety of berries, yet berries aren’t the only fruits with less sugar. Check out this sweet list:

  • Lemon 1-2 grams per fruit
  • Lime 1-2 grams per fruit
  • Raspberry 5 grams per cup
  • Strawberry 7 grams per cup
  • Blackberry 7 grams per cup
  • Kiwi 6 grams per kiwi
  • Grapefruit 9 grams per 1/2 fruit
  • Avocado 1 gram per fruit
  • Watermelon 10 grams per cup
  • Cantaloupe 13 grams per cup
  • Orange 12 grams fruit
  • Peaches 13 grams per fruit
Fresh cherries and strawberries for a healthy smoothie

Since 1 serving of green smoothie has 1.5 cups of fruit, feel free to swap out a higher sugar fruit in any of my smoothie recipes for 1.5 cups of any fruit on this list. That will immediately lower the sugar content.

Natural Sugar VS Processed Sugar

It’s super important to note that not all sugar is created equal. 1 cup of refined sugar is NOT the same as 1 cup of fruit sugar. Why? because fruit not only contains sugar, but also fiber. Fiber is essential for breaking down sugar, and keeping our bodies from a sugar crash.

Daily consumption of fruit can actually combat obesity, according to a study done by the US National Library of Medicine. Yet, if fruit still causes your blood sugar to spike, then speak to your practitioner for the best diet plan for you.

Green Smoothie Formula for Low Sugar Smoothies

My tried and true green smoothie formula is this: 1.5 cups fruit + 1 cup leafy greens + 1 cup liquid. Use this and you can’t go wrong! Yet, if you’re trying to keep your blood sugar happy, then I’ve got a trick for you…. just flip the formula.

That’s right, turn that smoothie formula into 1.5 cups leafy greens + 1 cup fruit + 1 cup liquid. A deliciously sweet smoothie, yet lower in sugar! This way you can still enjoy a variety of fruits and also keep your body from experiencing a sugar crash. I’ve got quite a few smoothies for diabetics that meet this criteria!

Low sugar fruits for blending in smoothies

Fruit Smoothies with Less Sugar

These smoothies are my go-to when looking for a low sugar option. Try a few of these and then let me know what you think!

All of the smoothies above have less than 20 grams of sugar per serving. Plus, they’re loaded with fiber to help process that sugar into useable energy in the body. If you are looking for smoothies low in sugar then check out my list of smoothies for diabetics… or just anyone looking for a sugar stable drink.

More ways to process sugar in smoothies

If you want to lower the sugar in your smoothie even more, then boost it with protein + healthy fat. Your body needs carbs (sugar + fiber) and protein, as well as healthy fat to function properly. If you find yourself having a sugar crash after drinking a smoothie, then you should be boosting it to help process the carbs you just ingested.

My fav way to boost a smoothie is with a plant based protein powder, like homemade protein powder. This protein powder is designed especially for smoothies. 1 serving adds 10 grams of protein as well as 4 grams of fat to every smoothie.

Low Sugar Fruits FAQs

What fruits have no sugar?

While fruits naturally have some sugar, there are options that are low… and have fiber to help your body process that natural sugar to keep your glucose from spiking. This includes: papaya, lemons, watermelon, grapefruit, raspberries, strawberries and blackberries.

Which fruits are highest in sugar?

Pomegranates, mango, bananas and oranges are higher in natural sugar. Choose greener bananas for a lower sugar option and eat these after eating a meal loaded with vegetables, protein and healthy fat to lower a potential sugar spike.

What is the healthiest fruit for diabetics?

Stick to my low sugar fruit list for fruits that will give you the smallest amount of natural sugar, and eat those fruits after eating other foods like vegetables, protein and healthy fat. Eating fruit with things like almonds, cashews, nut butter, in a salad with plenty of vegetables and leafy greens, or with a meal or in a green smoothie can all help your body best process those fruits.

What are your fav low sugar fruits and how do you like to eat them? Drop a comment and share!

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Comments

  1. I actually don’t use any fruit in my smoothies anymore! After the October 21 day cleanse I noticed I prefer my smoothies with no fruit! I use coconut water, spinach, kale lemon and ginger. It is so so good, like a delicious green juice because my vitamix blends the greens so fine. I’ve had this everyday since the cleanse and I’m not bored of it yet!

  2. 5 stars
    I always use water in my smoothies. It’s a taste preference for me, but I know that helps keep the sugar content lower.

  3. I’ve never bought pears due to their texture, but they would be a great addition to my smoothies. Thanks for the tip.

  4. 5 stars
    One idea to replace up sweetness without sugar is to blend with fresh mint. If I weren’t nursing, I’d be doing that äll the time (my body/supply is very sensitive to mint). Another awesome combination is peach and raspberry. I’d your peach is perfectly ripe, it’s smooth like a banana. Mint + peach + raspberry sounds awesome to me!

  5. 5 stars
    I love this recipe, I needed something like to help me with my sugar intake. Your blogs and emails have been so helpful to me. Can’t wait to have new recipe !!!

  6. I have been passing this website to everyone I know. Your really doing a great job!

  7. 5 stars
    I’ve been trying to cut down on my sugars yet LOVE your green smoothies. This recipe and your tips are def going to help me reduce my sugars and still enjoy my smoothie. Thanks Jen! xoxox

  8. 5 stars
    I never thought that I could get my kids to eat veggies especially spinach or kale but they do now with these smoothies and they love them! The Green Goblin is one of my favorites and so easy to make. I even started making my husband the tumeric tea for his hands because they hurt. Thank you so much for all the great ideas especially the smoothie pops for the kids. I love your app and use it daily!

  9. The more colorful your intake of fruits snd vegetables, the more variety of nutrients
    you give yourself. How about eight different ones per day?

  10. I often use less fruit than the recipes call for, and add a little stevia if I need a tad more sweet.

  11. This is such helpful information! Thank you for all you do Jen to ensure that our smoothies address health needs and also taste great!

  12. We always follow the recipes in the SGS book or app. We don’t drink them every day as we already eat greens in our meals and we don’t eat sugary stuff, so we don’t worry too much about our smoothies being too sugary. We love Beginner’s Luck.