Everyone knows that fruits and vegetables are a vital part of a healthy diet. However, which fruits and vegetables should you choose? While it is a good idea to eat as wide a variety as possible, there are certain advantages to focusing on some types more than others. When shopping, avoid canned fruits in heavy syrup, as the syrup adds a considerable number of calories. Try to eat whole fruits and vegetables instead of juice to ensure adequate fiber intake and lower total sugar intake.
Berries
According to the Agricultural Research Service (ARS) Nutrient Database for Standard Reference, 1 cup of blueberries contains 84 calories and about 15 grams of sugar. One cup of strawberries contains 53 calories and about 8 grams of sugar. Per cup, raspberries contain 64 calories and about 5 grams of sugar.
Tropical Fruits
Compared to berries, tropical fruits are usually lower in fiber and higher in sugar. One cup of pineapple contains 82 calories and about 16 grams of sugar. One cup of mango contains 107 calories and about 24 grams of sugar.
Apples, Oranges and Bananas
One medium-sized apple contains 95 calories and about 19 grams of sugar. One medium-sized orange contains 62 calories and about 12 grams of sugar. One medium-sized banana contains 105 calories and about 14 grams of sugar.
Tomatoes
One medium whole tomato contains 22 calories and about 3 grams of sugar. When buying canned tomatoes, avoid brands with high fructose corn syrup, an unhealthy sweetener.
Avocados
A unique fruit, avocados are actually a source of healthy fat and very high in calories. One avocado contains 322 calories, about 1 gram of sugar, and about 29 grams of fat.
Green Vegetables
Make green vegetables the majority of your fruit and vegetable intake. One of the healthiest foods on Earth, 1 cup of raw spinach contains 7 calories and little to no sugar. One cup of chopped broccoli contains 31 calories and about 2 grams of sugar. One cup of okra contains 31 calories and about 1 gram of sugar.
Peppers
One medium red sweet pepper contains 37 calories and 5 grams of sugar. One medium green sweet pepper contains 24 calories and about 3 grams of sugar. One large yellow sweet pepper contains 50 calories.
Onions
An easy and low calorie way to add flavor to a meal, a medium onion contains 44 calories and about 5 grams of sugar.
Carrots
High in beta-carotene, 1 cup of chopped carrots contains 52 calories and about 6 grams of sugar.
Peas and Corn
One cup of peas contains 117 calories and about 8 grams of sugar. One cup of corn contains 125 calories and about 9 grams of sugar. Peas and corn are starchier vegetables and are higher in calories than other vegetables.
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