6 Low-Sugar Fruits That Balance Blood Sugar & Are Perfect for Summer! (2025)

For those of us with a serious sweet tooth, cutting back on sugar isn’t easy. Here’s the good news: While it’s smart to skip the processed added sugar, you can still reach for something naturally sweet, like fresh fruit—which is an important part of a healthy diet.

Even better news? There are plenty of low-sugar fruits out there with less than 10 grams of sugar per serving. That’s a big win, especially since the daily recommended limit for women is around 25 grams. Even better, these fruits are less likely to spike your blood sugar and can help keep you feeling satisfied longer. Curious which ones make the list? Keep reading to see what low-sugar fruits experts recommend and why they’re worth adding to your grocery list.

Why low-sugar fruits are the best choice for diabetics

Low-sugar fruits help regulate blood sugar because they have a lower glycemic index, explains Cassandra Padula Burke, RDN, CPT, a registered dietitian nutritionist, triathlon coach and owner of Catalyst Performance Lab. “This means the sugar content in them does not spike blood glucose levels the way high-sugar and refined carbohydrate foods do.”

These fruits also tend to be lower in calories, but still provide plenty of vitamins, minerals, fiber and antioxidants, which is excellent for anyone trying to keep an eye on their weight and reduce the risk of obesity and related health issues, adds Chris Mohr, PhD, RD, fitness and nutrition advisor at Fortune Recommends Health.

Including them in a diabetes-friendly diet, especially when managing blood sugar levels, is beneficial. Also smart? Opting for whole fruit rather than fruit juices (which typically have less fiber) or dried fruit (which is often high in sugar).

Note: “Even though low-sugar fruits are a better option when trying to manage diabetes or your blood sugar levels, they should be eaten in moderation,” says Burke. A good benchmark is two servings of whole fruit per day. Too much of one food group isn’t healthy, and it’s important to strike a balance.

Fruits low in sugar are still sweet

While certain fruits contain less sugar than others, they still have their signature sweet flavor. Mohr notes it’s important to recognize that added sugar is different from naturally occurring sugar, like what’s found in fruit. “Fruits with less naturally occurring sugar, like berries, can still be satisfying for those who like sweet flavors,” he says.

6 low-sugar fruits that help curb cravings

These are some of our nutrition experts’ favorite low-sugar fruits to add to your diet that deliver a range of health benefits, support diabetes management and help keep your blood sugar levels stable.

Berries

Strawberries, blueberries, raspberries and blackberries bring a lot to the table. They’re low in sugar, contain important daily nutrients and can be used in breakfasts and snacks. “One cup of berries contains five to seven grams of sugar, making them a high-fiber option to help manage blood sugar,” says Burke.

They’re full of vitamins and antioxidants, too, explains Mohr. “For example, strawberries are a great source of vitamin C and manganese, and blueberries are known for their antioxidant and fiber content, which may protect against heart disease,” he says.

Kiwi

Kiwi provides about six grams of sugar per fruit, and it pairs well with berries (especially strawberries), explains Burke. It’s also incredibly rich in nutrients, including “vitamin C, vitamin K and folate, which support immune health, bone health, skin health and cell growth,” she says.

These fuzzy fruits are also a good source of fiber. They have three grams of fiber per fruit, which Mohr says is ideal for digestion. Additionally, “they have a digestive enzyme called actinidin that helps break down proteins,” he adds.

Peaches

“A small peach (about 2.5” in diameter) contains about six grams of sugar, making it a good low-sugar fruit option to help regulate blood sugar,” says Burke. “Peaches also contain vitamin A, vitamin C and potassium to support vision, immune health and heart health by regulating blood pressure.”

Avocados

While often thought of as a vegetable, avocados are actually a type of fruit—and they’re low in sugar! “With approximately one gram of sugar each, avocados are packed with healthy fats and are rich in fiber and vitamins E, C and B6,” says Mohr. The fats in avocados help absorb other important fat-soluble vitamins, explains Mohr, which makes them a versatile addition to meals.

Grapefruit

Not only is it rich in vitamin C, but Carolina Schneider, MS, RD, nutrition advisor at Daily Harvest, says it also has a low glycemic index. And half of one only contains eight grams of sugar.

One small study even found that consuming fresh grapefruit may help improve insulin resistance. Additionally, Schneider says it’s hydrating, low in calories and rich in antioxidants like lycopene and beta-carotene, which support heart health and may help reduce inflammation.

Watermelon

With summer coming, you may be wondering if watermelon is good for diabetics. Juicy watermelon is a sweet summer staple—and surprisingly a fruit that’s safe for diabetics or those watching their blood sugar. While it has a high glycemic index (GI), meaning it can raise blood sugar relatively quickly, the glycemic load (GL) of a typical serving is low, explains Schneider.

She notes that glycemic load takes into account both the type of carbohydrate and the amount in a typical serving. “For example, one cup of diced watermelon has a high GI but contains relatively few total carbohydrates, so the overall impact on blood sugar (its GL) is modest,” she says.

Watermelon is approximately 90 percent water, making it a naturally low-calorie food and a great source of hydration, which is another benefit for overall health. To help prevent blood sugar spikes when enjoying this sweet treat, Schneider suggests pairing it with a healthy fat or protein (like a small handful of almonds or some cottage cheese).

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.