Food Myth – Fruit has too much sugar

Carbohydrate count of various fruits

The following nutrient contents are based on 100g of fruit. I added a reference to give you an idea of how much food we’re discussing here.

Fruit	Calories	Total Carbs (g)	Fiber (g)	Sugar (g)	Water (g)
Banana (~6″)	89	23	2.6	12	75
Apple (~1 cup, sliced)	52	14	2.4	10	86
Blueberries (~3/4 cup)	57	14	2.4	10	84
Orange (1 small)	47	12	2.4	9	87
Watermelon (~3/4 cup)	30	8	0.4	6	91

For under 100 calories, you can get full, get lots of vitamins and minerals, and not have a sugar crash later. Add some protein for staying power

Carbohydrate content of various desserts, sodas, candy bars, etc

Again, these are in 100g portions to compare gram for gram with the fruit. Approximate serving sizes are provided.

Food	Calories	Total Carbs (g)	Fiber (g)	Sugar (g)	Water (g)
Snickers (1 king-sized bar)	491	62	2	50	6
Kroger Chocolate Cake (serving size not provided)	439	58	2	44	not provided
Regular Cola (~3 oz)	42	10	0	10	89
Chocolate Ice Cream (~3/4 cup)	251	20	1	17	58

Look at the calorie counts for the same 100g of food. Pay attention to what 100 grams of the various foods look like.

Three ounces of cola… A can is usually 12 ounces!

So, for 300-400 calories, you get sugar, saturated fat, a sugar crash, and not much else.