Smoothies| Sugar Content Cheat Sheet

Sugar, Sugar, Sugar! Today, we put together a list of fruits and vegetables and their sugar content. This list breaks down the sugar content of frequently used fruits and vegetables in smoothies. This list will better assist those that are conscious about their daily sugar intake. Don’t let those Sugars stop you from making healthy delicious smoothies!

Fruits And Vegetables with Low Sugar

  • Cilantro – 1 cup = 0 gram Sugar
  • Spinach – 1 cup = 0 gram Sugar
  • Dandelion greens – 1 cup = 0 gram Sugar
  • Romaine – 1 cup = 1 gram Sugar
  • Parsley – 1 cup = 1 gram Sugar
  • Celery – 1 cup = 1 gram Sugar
  • Kale – 1 cup = 1 gram Sugar
  • Lime – (1) = 1 gram Sugar
  • Avocado – 1 cup = 1 gram Sugar
  • Kiwi – (1) = 2 grams Sugar
  • Lemon – (1) = 2 grams Sugar
  • Goji Berries – 2 tbsp = 4 grams Sugar
  • Coconut – 1 cup = 5 grams Sugar
  • Raspberries – 1 cup = 5 grams Sugar

Fruits and Vegetables with Moderate Sugar

  • Blackberries – 1 cup = 7 grams Sugar
  • Strawberries – 1 cup = 7 grams Sugar
  • Beets – 1 cup = 9 grams Sugar
  • Grapefruit – (1) = 9 grams Sugar
  • Tangerine – (1) = 9 grams Sugar
  • Watermelon – 1 cup = 9 grams Sugar

Fruits and Vegetables with High Sugar

  • Orange – (1) = 12 grams Sugar
  • Peach – (1) = 12 grams Sugar
  • Cantaloupe – 1 cup = 13 grams Sugar
  • Honeydew – 1 cup = 14 grams Sugar
  • Banana – 1 cup = 14 grams Sugar
  • Blueberries 1 cup = 15 grams Sugar
  • Grapes 1 cup = 15 grams Sugar
  • Pineapple 1 cup= 16 grams Sugar
  • Pear (1) = 17 grams Sugar
  • Apple (1) = 19 grams Sugar
  • Mango 1 cup = 23 grams Sugar

Making smoothies can be very fun and beneficial to your health. This cheat sheet will allow those with strict sugar diets to continue living the smoothie lifestyle. Note: Calculations will vary based on combinations of ingredients used including those not listed.

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