Naturally Sweet Fruits and Vegetables

Published February 05, 2025• By Kristen Carli, MS, RD
Naturally Sweet Fruits and Vegetables

We’ve all been in that dire situation when the clock strikes 8 pm and those sweet treat temptations usher in unexpectedly. Sugar can be downright addicting, which is pretty evident in a report released by the Harvard School of Public Health. The average American adult, teenager, and child consumes about 17 teaspoons of added sugar a day, or about 270 calories.1 Yikes!

Lucky for us, there are healthier, lower-calorie alternatives out there like sweet fruits and sweet vegetables that can help curb those cravings. For example, a 1/2 cup of seedless green grapes is just 52 calories, and 1 cup of raw, diced watermelon is only 46 calories.2 3 Plus, you’re naturally getting more nutrients that can bolster your health!

If you're ready to add more vegetables and fruits to your daily routine, here’s our roundup to keep an extra sweet pulse on.

Naturally Sweet Fruits and Vegetables

On top of satiating sugar cravings, sweet fruits, and vegetables are naturally beneficial for our overall health and can ground the body, mind, and spirit.

And we might be stating the obvious, but the versatility factor is off the charts. Whether you eat them whole, juice, puree, or sauté them, you really can’t go wrong when it comes to consuming them!

Sweet Vegetables

  • Sweet Corn: Especially when freshly picked, sweet corn is basically dessert! It also can make the ultimate side dish at a sizzling, summer barbeque. We suggest lathering sweet corn in butter, chili powder, salt, and lime, and letting it grill alongside your choice of protein.
  • Carrots: Whether you munch on carrots raw or lightly cooked, this is a nutritious treat we always adore. Try coating them in fresh honey, thyme, olive oil, and salt, and roasting them low and slow to achieve a more caramelized, golden glaze.
  • Sweet Potatoes: Whether you opt for orange or purple, sweet potatoes contain essential vitamins, nutrients, and antioxidants! Their natural sweetness is often amplified during the cooking process too. If you haven’t tried sweet potato tacos yet, don’t waste a second. Just bake till tender, and top with your go-to, festive toppings like guacamole, a Mexican cheese medley, chunky salsa, crisp romaine lettuce, and light sour cream.
  • Bell Peppers: Spanning the colors of the rainbow, bell peppers are also vegetable candy. Dip them in your favorite hummus, baba ganoush, or tzatziki sauce, and you’ll thank us later.
  • Sugar Snap Peas: Sugar snap peas make the perfect crisp and sweet mid-day munchy—great for snacking raw or lightly cooked. Don’t forget to add them to a colorful stir-fry with sesame oil.
  • Butternut Squash: Its naturally nutty, earthy flavor makes it a stand-out sweet vegetable! We love slowly roasting butternut squash and pureeing into a simple, homemade soup with a touch of garlic, white onion, salt, cream, and vegetable broth.

Sweet Fruits

  • Dates: There’s a reason dates are going viral; they’re naturally creamy, rich, and practically emulate the taste of brown sugar. You can, of course, blend them into any smoothie for a touch of sweetness and gobble them up as a snack! If you’re hoping to jazz them up a bit, consider stuffing them with your go-to nut butter and sprinkling a bit of sea salt on top—perfection!
  • Watermelon: It’s vibrant, juicy, and screams “summer picnic.” Watermelon is one of the healthiest sweet treats since it mainly contains water! Of course, you can eat it as a standalone snack, or chop it into chunks and add to a refreshing feta salad with aromatic herbs and balsamic drizzle.
  • Bananas: If you’ve ever bitten into an exceptionally ripe banana, you’ll know that its natural sweetness is unparalleled. It’s creamy and delicious, no matter what the season is! We enjoy mashing bananas up to assemble homemade banana oat muffins—a healthy breakfast alternative with a dollop of Greek yogurt!
  • Grapes: We alluded to this already, but grapes make the quintessential, low-calorie sweet treat! Plus, the variety available is boundless, like Concord, Sweet Jubilee, Crimson Seedless, and more. You can add them to a cold glass of water for an extra hint of sweetness, or throw them in the freezer during the warmer months, which transforms into a refreshing treat to beat the heat.
  • Lychee: This micro fruit has a fragrant, floral sweetness and juicy flesh, often enjoyed on its own or in light, refreshing desserts! We love to blend fresh lychee with a squeeze of lemon juice and simple syrup, then freeze and churn in an ice cream maker. Top with blueberries for a pop of color!
  • Pineapple: Whether you enjoy it by the beach after a long surf day, or have it at home in a nutritious smoothie, pineapple is one of our favorite sweet fruits when we want to feel whisked away on a tropical vacation! We love grilling pineapple rings and stacking them on Greek yogurt with honey.
  • Mango: We’d be remiss if we failed to mention mango on our list! Like pineapple, mango is known for its rich, juicy sweetness and vibrant orange flesh, making it a tropical delight packed with natural sugars. Try blending frozen mango chunks with coconut milk and top with fresh berries, granola, cinnamon, and honey.

Prioritize Your Wellness with Organic Fruits and Vegetables

If you don’t want to worry about buying a surplus of fruits and vegetables to soothe your sweet cravings, here at Suja Organic, we cold press locally sourced juices so you can get liquid sunshine instantly.

If you’re new to our brand, we suggest starting with our best-sellers:

  • Uber Greens: Our nutrient-dense green juice drink is full of leafy greens, tangy citrus, and refreshing mint tea—perfect for any time of day.
  • Mighty Dozen: If you prefer more sweet vs. tang, then Mighty Dozen will become your immediate BFF. With a touch of apple, this vibrant green juice is mighty tasty.
  • Citrus Immunity: A top-selling, tropical vitamin C blend with fresh pineapple, orange, mango, and coconut will put you in ‘zen mode’ right away.
  • Immunity Shots & Digestion Pack: This Daily Ritual variety pack features a range of immunity, digestion, and energy shots - the perfect functional trio for forming sustainable, healthy habits.

Take charge of your health and fill your fridge with ultimate wellness today!

*Disclaimer: This blog contains promotional content about our products. The information provided in this blog is for educational and informational purposes only and should not be construed as medical advice. While the nutritional information and health tips shared here are based on published studies and expert insights, they should not replace advice and treatment from a healthcare professional. Always consult a qualified healthcare provider with any questions you may have regarding a medical condition or health objectives.

Endnotes

  1. Added Sugar. (2013, August 5). The Nutrition Source. https://nutritionsource.hsph.harvard.edu/carbohydrates/added-sugar-in-the-diet/#:~:text=The%20average%20American%20adult%2C%20teenager
  2. Health Benefits of Green Grapes. (n.d.). WebMD. https://www.webmd.com/diet/health-benefits-green-grapes
  3. Watermelon: Top Health Benefits. (2018, August 9). Healthline. https://www.healthline.com/nutrition/watermelon-health-benefits#nutrients-and-more

By Kristen Carli, MS, RD


Kristen Carli is the owner of Camelback Nutrition & Wellness, a private nutrition practice and consulting firm. She graduated from University of Arizona with a BA in psychology and then received a BS in dietetics from Arizona State University. After completion of the dietetic internship, she continued her education by receiving a MS in Human Nutrition from University of Western States. Having a passion for nutrition communication, she writes for many food and nutrition outlets as well as regularly develops recipes for food brands and media companies. Her nutrition expertise has been featured in InStyle, Bustle, Livestrong, The List, MyFitnessPal and many others. Additionally, Kristen is often featured via local TV segments sharing nutrition tips and tricks. She was selected to act as a Produce for Better Health Foundation Fruit and Vegetable Ambassador in Action, helping to promote the health benefits and importance of consuming fruits and vegetables, as well as a FoodMinds upwaRD winner for 2022, honoring up and coming media dietitians. You can find her reading, running, and exploring new restaurants with her husband and baby boy.

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