sugars......

•The numbers in this graph represent a 100 gram serving, which is about 3.5oz. Obviously, you're not going to measure out 3.5oz when eating an orange, but rather eat a whole orange. But I did this to create an equal comparison.

•The Sugars column is important because to lose weight, you want your body to burn fat. As sugar enters your bloodstream, your body stops burning fat, and tries to burn off the sugar. The more sugar you consume, the less fat you burn. So look for fruit with low sugar, not just lowest calories.

•The Fat column is largely unimportant, but I put in there to show you how high in fat avocados are. Even though they are very nutritious, your goal is to lose fat, not gain more fat.

•I added the Protein, Magnesium, and Potassium columns because I believe these three are the most important towards preventing muscle loss. Pick fruit with the highest values in these columns.

Baby Carrots 1 serving (8 carrots/85g) Sugars, total: 4g Calories, total: 30 Calories from sugar: 16



Canned Pickled Beets 1 serving (29g) Sugars, total: 4g Calories, total: 30 Calories from sugar: 16

Fruits
Nutritional values for fruit are taken from the USDA website. They determine what a serving size is. Their weights for fruit servings figure in the weight of stems, peels, rinds, and other stuff you'd throw away.

NOTE: We are here showing the total sugar content of fruit. We are using the sugar cubes to illustrate that. Fruit probably has other health benefits that outweigh the sugar content, and the fruit in sugar may (or may not) be healthier than table sugar. But all fruits are not equal in sugar content, and it's worth noting that. A strawberry may, in fact, be healthier than a grape, even though they are both "natural."

Well, that's where all the sugar in raisins comes from.


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Red Seedless Grapes
1 serving (126g - 4% waste)
Sugars, total: 20g
Calories, total: 88
Calories from sugar: 80




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Cantaloupe
1 cup cubes (160g)
Sugars, total: 13g
Calories, total: 54
Calories from sugar: 52
1 serving (134g - 49% waste)
Sugars, total: 11g
Calories, total: 46
Calories from sugar: 44



That's about the same as a glass of OJ.

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Navel Orange
1 large orange (270g)
Sugars, total: 23g
Calories, total: 132
Calories from sugar: 92



The unsweetened has a lot less sugar. Be careful, because the packaging is almost identical to the sweetened kind.
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Mott's Applesauce
(Organic Unsweetened)
1 cup (113g)
Sugars, total: 11g
Calories, total: 50
Calories from sugar: 44



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Apple
1 large apple (3.25"/223g - 10% waste)
Sugars, total: 23g
Calories, total: 116
Calories from sugar: 92
1 cup slices (109g)
Sugars, total: 11g
Calories, total: 57
Calories from sugar: 44




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Banana
1 large (140g)
Sugars, total: 17g
Calories, total: 125
Calories from sugar: 68



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Peach
1 large (184g - 4% waste)
Sugars, total: 15g
Calories, total: 72
Calories from sugar: 60 1 cup sliced
Sugars, total: 12g
Calories, total: 60
Calories from sugar: 44



Of course, it depends on how ripe they are.

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Strawberries
1 serving (147g)
Sugars, total: 7g
Calories, total: 47
Calories from sugar: 28


A surprising amount of sugar.

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Watermelon
1 slice (280g - 50% waste)
Sugars, total: 18g
Calories, total: 86
Calories from sugar: 72



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Pineapple
1 serving (112g - 50% waste)
Sugars, total: 9g
Calories, total: 50
Calories from sugar: 36