Amount Of Natural Sugar In Various Foods

Fruits, vegetables, beans and nuts contain varying concentrations of different types of natural sugars. Your body uses natural sugars to generate and store energy that fuels the activities of your muscles, organs and other tissues. Natural sugars contribute to your carbohydrate intake, which includes natural and refined sugars and starch. Familiarizing yourself with the amount of natural sugar in various foods can help you organize a healthful nutrition plan with the recommended proportion of carbohydrates.

Tree Fruit

Various types of tree fruit are compact sources of natural sugars and provide you with an array of vitamins, minerals and phytochemicals. One medium, raw apple contains approximately 19 g of sugar and a medium-sized pear contains 17 g, according to the U.S. Department of Agriculture. A medium, raw peach includes roughly 13 g of natural sugar. One cup of sliced apricots contains 15 g of sugar, and sliced plums contain approximately 16 g. Sweet cherries contain a high concentration of natural sugars, with 20 g per cup of pitted fruit.

Citrus Fruit

Citrus fruit provides natural sugars, vitamin C and other essential micronutrients. The natural sugar content of different types of citrus fruit, as determined by the USDA, includes: medium orange, 12 g; medium grapefruit, 18 g; large tangerine, 13 g; large tangelo, 11 g; lemon, 2 g; and lime, 1 g. A cup of fresh orange or grapefruit juice contains approximately 21 g and 23 g of natural sugar, respectively.

Orange Vegetables

The orange vegetables are a rich source of vitamin A to include in your diet and contain low to moderate amounts of natural sugars. Pumpkin and carrots contain low amounts of sugars, with 3 g and 4 g, respectively, per cup of cooked vegetables, according to the USDA. Butternut squash contains 8 g of sugar per cup, and sweet potatoes contain approximately 11 g.

Dry Beans and Peas

Including dry beans and peas in your nutrition plan provides you with dietary protein, carbohydrates and an array of vitamins and minerals. Although the majority of carbohydrate in peas and beans is in a complex form, these foods also contain small amounts of natural sugars. Cooked green peas and chickpeas contain 8 g and 9 g of natural sugars per cup, respectively, states the USDA. Black and brown beans contain approximately 1 g of sugar per cup. One cup of cooked soybeans contains roughly 5 g of natural sugars and 18 g of total carbohydrate.

Nuts

Tree nuts and peanuts are healthy sources of protein, fiber, potassium, magnesium, vitamin E and B complex vitamins, reports the Cleveland Clinic. Nuts also contain low concentrations of natural sugars. Peanuts, which belong to the legume family but are commonly considered nuts, contain approximately 6 g of sugar per cup, according to the USDA. Tree nuts, including walnuts, pecans, almonds and hazelnuts, contain roughly 3 to 7 g of natural sugars per cup.