Fruits With High Sugar List


Fruits With High Sugar List are grapes, berries, mangos, they say that each fruit has its own unique set of health benefits. Fruits are great to eat as they offer lots of vitamins, minerals and antioxidants. However, not all fruits are good for you. In fact, fruits with high sugar content should be limited by diabetics and people trying to lose weight. If you want to know which fruits contain

the most sugar, see my list below. There’s a lot of information out there about fruits and their nutritional content, but we’re going to cover what I think is the most important question. Which fruits have high sugar? It seems as if it could be an easily answerable question, but there are a lot of myths surrounding this topic, so it’s good to take a look at some facts. Check out our list below

for the ten fruits with high sugar and a definition for each of them. Health benefits of sugar is an essential element in our daily survival, but some may not understand why. Sugar provides many more sources of energy than carbohydrates and fats. Sugar has all sorts of health benefits you’ve probably never heard about, but today we’re going to focus on more common ones, from maintaining a healthy heart to preventing tooth decay.

Fruits With High Sugar List

Finding a list of fruits with high sugar content is not as easy as you would think. Sugar is an important consideration when choosing what to eat because it impacts your overall health. Sugar causes your pancreas to work harder and release more insulin. That extra stress on your pancreas can lead to diabetes and other health problems. Fruit should be a part of everyone’s diet, but certain types of fruit have a higher sugar content. Below, you will find a list of different fruits and their respective sugar levels.

Consuming excessive amounts of sugar might seriously impair your health.

Obesity, heart disease, type 2 diabetes, and cancer risk are among the numerous ailments that have been related to doing this.

It’s common for people to try to cut back on their sugar intake, but it’s simple to underestimate how much you’re actually taking in.

One of the reasons is that many meals, including ones that you wouldn’t even consider sweet, contain hidden sugars.

In actuality, goods that are advertised as “light” or “low fat” may contain more sugar than their standard counterparts.

Women should restrict their daily intake of added sugar to 6 teaspoons (25 grams), while men should limit their intake to 9 teaspoons, according to the American Heart Association (AHA) (37.5 grams)

1. Low fat yogurt

Yogurt has a lot of nutritional value. But not all yogurt is made equally.

Low-fat yogurts frequently include added sugar to improve their flavor, just like many other low-fat items.

For instance, a single cup (245 grams) of low-fat yogurt may have about 45 grams, or nearly 11 teaspoons, of sugar. This exceeds the daily allowance for both men and women in just one cup.

Also, research appears that full-fat yogurt has greater health benefits than low-fat yogurt.

Choose yogurts with the least amount of added sugar when making your selection. Also, picking one without fruit and replacing it with your own lets you manage the sugar amount and boost the nutritious value.

2. Barbecue (BBQ) sauce

Barbecue (BBQ) sauce can make a tasty marinade or dip.

However, 2 tablespoons (around 28 grams) of sauce can contain around 9 grams of sugar. This is over 2 teaspoons worth

In fact, around 33% of the weight of BBQ sauce may be pure sugar

If you’re liberal with your servings, this makes it easy to consume a lot of sugar without meaning to.

To make sure you aren’t getting too much, check the labels and choose the sauce with the least amount of added sugar. Also, remember to watch your portion size.

3. Ketchup

Ketchup is one of the most popular condiments worldwide, but — like BBQ sauce — it’s often loaded with sugar.

Try to be mindful of your portion size when using ketchup, and remember that a single tablespoon of ketchup contains nearly 1 teaspoon of suga

4. Fruit juice

Fruit juice has some vitamins and minerals, just like whole fruit does.

To avoid consuming too much sugar and too little fiber, use 100% fruit juice instead of variants that have been sweetened with sugar.

In fact, fruit juice that has been sweetened with sugar might contain the same amount of sugar as a sugary beverage like Coke. Fruit drinks with additional sugar may share some of the same negative health effects as sugary soda.

When possible, choose whole fruit or 100% fruit juice; avoid fruit juices that have added sugar.

5. Spaghetti sauce

Added sugars are often hidden in foods that we don’t even consider to be sweet, such as spaghetti sauce.

All spaghetti sauces will contain some natural sugar given that they’re made with tomatoes.

However, many spaghetti sauces contain added sugar as well.

The best way to ensure you aren’t getting any unwanted sugar in your pasta sauce is to make your own.

However, if you need to buy premade spaghetti sauce, check the label and pick one that either doesn’t have sugar on the ingredient list or has it listed very close to the bottom. This indicates that it’s not a major ingredient.

6. Sports drinks

Sports beverages are sometimes mistaken for a healthy option for athletes.

Sports drinks, on the other hand, are intended to hydrate and nourish skilled athletes over lengthy, rigorous durations of exercise.

Because of this, they are rich in added sugars that are easily absorbed and converted to energy.

In actuality, a typical 20-ounce (591 mL) bottle of a sports drink will include 161 calories and 32.5 grams of added sugar. It’s the same as nine teaspoons of sugar.

Sports drinks are hence regarded as sugary beverages. Similar to soda and fruit juice with added sugar, they have also been connected to metabolic illness and obesity.

If you’re not an excellent athlete or marathon runner, you should definitely just exercise while drinking water. For the majority of us, it is by far the best option.

7. Chocolate milk

Chocolate milk is milk that has been sweetened with sugar and given a cocoa flavoring.

The beverage milk itself is incredibly nutrient-dense. It is a strong source of calcium and protein, two elements that are excellent for bone health.

But even though chocolate milk has all the nutritional benefits of milk, a single cup (250 grams) of it has over 12 additional grams (2.9 teaspoons) of added sugar.

Best Low-Sugar Fruits

It’s a good idea to limit your sugar intake, but controlling your sweet craving can be very challenging.

Maybe you’ve already stopped eating processed sugars, but you had no idea that fruit also contains sugar. Or perhaps you have diabetes and want to know which fruits will affect your blood sugar the least.

Fruit is rich in many other beneficial nutrients, however some varieties have a higher sugar content than others. To satisfy your sweet taste without breaking the wallet, find out which fruits have the lowest sugar content.

1. Lemons (and limes)

High in vitamin C, lemons and their lime green counterparts are fairly sour fruits. They don’t contain much sugar (only a gram or two per lemonTrusted Source or limeTrusted Source) and are the perfect addition to a glass of water to help curb your appetite.

2. Raspberries

With only five gramsTrusted Source — a bit more than a teaspoon — of sugar per cup, and lots of fiber to help fill you up, raspberries are one of several amazing berries to make the list.

3. Strawberries

Strawberries are surprisingly low in sugar considering they taste so sweet and delicious. One cup of raw strawberries has about seven gramsTrusted Source of sugar, along with over 100 percent of the recommended daily intake of vitamin C.

4. Blackberries

Blackberries also only have seven gramsTrusted Source of sugar per cup. You don’t have to feel guilty snacking on these dark colored berries. As a bonus, they’re also high in antioxidants as well as fiber.

5. Kiwis

These odd fuzzy green-fleshed fruits are technically considered a berry too. Kiwis (or kiwifruits) are rich in vitamin C and low in sugar — with just six gramsTrusted Source per kiwi. You can find kiwis all year-round at the grocery store.

7 Popular Fruits—Ranked by Sugar Content!

The Western diet is packed with sugar, but what does that mean for eating sweet, antioxidant-rich fruits?

fruit salad

Our diets’ extensive use of added sugar is associated with a higher risk of obesity, diabetes, heart disease, and stroke. Yet, because fruits naturally contain sugar, many low-carb dieters and health-conscious consumers are starting to avoid eating fruits in their epic haste to avoid sugar. Fruits are part of a healthy diet when consumed in the proper portions, despite the fact that they contain sugar.

Is the sugar in fruit the same as added sugar?

On the surface, it might make sense because some fruits may boast over 20 grams of sugar, according to their nutrition labels.

Nevertheless, this sugar is not the same as the sort found in ice cream and candy bars.

It’s important to see added sugars differently from sugar in fruit, according to celebrity nutritionist and fitness guru Isabel Smith, MS, RD, CDN, creator of Isabel Smith Nutrition in New York City.

We get so much more nutrients from fruit [than from processed sugar], she continues. Fruit also contains antioxidants that fight free radicals, as well as vitamins, minerals, phytochemicals, water, and fiber. Fruit’s health benefits as a whole are what make it so beneficial to eat it.

Is fruit sugar good for you?

Many studies have revealed a link between higher fruit consumption and decreased body weight and a reduced risk of diseases linked to obesity, regardless of the fruit’s sugar content.

Scientists assume that this is because eating entire fruits also provides you with a significant amount of fiber. Also, this fiber makes you feel full and slows down the fruit’s sugar’s absorption (which keeps your blood sugar from spiking).

On the other hand, refined sugars are just empty carbs that lack these healthy nutrients, which is the reason why they’re metabolized quickly, lack the ability to make you feel full, and contribute to weight gain.

Is too much fruit sugar bad for you?

The old adage is still true: too much of anything isn’t a good thing.

While there are many benefits of eating fruit, “we still want to be mindful of how much fruit we’re eating because it does contain sugar,” explains Smith.

It’s not “added sugar,” but the sugar in fruit can still have the same blood-sugar-spiking effect if eaten in excess.

How many servings of fruit should you eat per day?

Smith usually recommends getting in 2-3 servings of fruit per day, and keeping it to a serving at a time.

And yes, that goes for smoothies as well. “Smoothies can be large whacks of carbs and sugar, especially if there’s no protein or healthy fat that acts similarly to fiber to slow digestion and prevent blood sugar from spiking,” she says.

As far as sugary fruits go? You can still eat the exceptionally sweet ones, but Smith recommends you eat these in smaller portions and pair them with extra fiber, a healthy fat like peanut butter, or protein such as a scoop of plant-based protein powder or Greek yogurt to slow digestion and blunt the sugar spike.



Total Sugar: 1 cup, chopped, 29.3 g
Fiber: 5.2 g

While you may only know this sweet fruit from its inclusion in the famous Fig Newton cookies, you’ll have to eat the fruit raw—and without the coating of sugar and flour—to best reap the health-protective benefits such as its high fiber, potassium, calcium, magnesium, and vitamins A, E, and K contents. Figs also contain prebiotics, which help support the pre-existing good bacteria in the gut, improving digestive wellness. But because of their high sugar content, be sure to enjoy by eating only one or two whole ones at a time. Try wrapping figs in prosciutto and adding a dollop of goat cheese. Both the meat and the cheese have extra protein to help fill you up so you don’t feel the need to keep munching.

Pomegranate Seeds

Total Sugar: 1 cup, arils/seeds, 23.8 g
Fiber: 7.0 g

It makes sense that pomegranate juice doesn’t require additional sweets. It’s already quite sweet. Pomegranates are abundant in sugar, but their arils (the seeds) are also rather potent in terms of their nutritional value. Three different forms of antioxidant polyphenols—tannins, anthocyanins, and ellagic acid—found in pomegranates work together to battle and halt the harm that free radicals do to your body. A pomegranate also contains roughly 30 mg of vitamin C, which is crucial for strong immune and skin systems. Because they include a significant amount of fiber, you shouldn’t be hesitant to eat the arils as a snack, sprinkle them on salads, yogurt, or even poultry dishes as long as you follow the serving size recommendations.


Total Sugar: 1 cup, 23.4 g
Fiber: 1.4 g

You can thank grapes’ sugar content for that pounding headache you get after downing a couple glasses of wine. And while both red and green grapes are high in sugar, they’re also rich in antioxidants. You may have heard that red wine is touted as a “healthy” alcoholic drink because of its resveratrol content—a plant compound that has been linked to improving heart health, burning fat, and boosting weight loss. But wine contains only a fraction of the resveratrol and other protective phenolic compounds found in grapes, so experts recommend the best way to boost your consumption of polyphenol compounds is by directly increasing fruit consumption. Here are some more secret effects of eating grapes.


Total Sugar: 1 cup, pieces, 22.5 g
Fiber: 2.6 g

These radiant fruits are bursting with immunity-boosting vitamin C, heart-healthy vitamin B6, and eye-protecting vitamin A. Not to mention, the body is shielded from colon, breast, leukemia, and prostate cancers by their assortment of antioxidants, including quercetin, isoquercitrin, astragalin, fisetin, gallic acid, and methyl gallate. To increase your protein and fiber intake and slow down the digestion of its sugars, add it to your smoothie along with a big scoop of protein powder and a handful of raw oats.


Sugary fruits ranked tangerine

Total Sugar: 1 cup, sections, 20.6 g
Fiber: 3.5 g

Mandarin oranges, the little pieces that adorn your Chinese salads, are another name for these miniature oranges. They have significant sugar counts, but you should be aware that even the biggest tangerines only contain 12.7 grams of sugar per fruit. Hence, a cup contains roughly 2 medium-sized tangerines. Did you know that tangerines improve hair? Tangerines include B12, which encourages hair development, lessens hair loss, and delays graying. The actual distinction between clementines and tangerines is as follows.


Sugary fruits ranked banana

Total Sugar: 1 cup, sliced, 18.3 g
Fiber: 3.9 g

Although they’re rather high in sugar and carbs compared to other fruits, bananas can aid in sleep, the development of lean muscle, and fat burning. Thus, keep your banana consumption to one five-inch chunk each day. By doing this, you can enjoy the fruit’s health benefits without gaining weight.

Dr. Cassie Bjork, L.D “To reduce the rate at which the sugar in the banana enters your system, I advise ingesting protein and healthy fat along with it. As steady blood sugar levels enable the pancreas to secrete glucagon, the hormone that burns fat, this is the most efficient way to maintain blood sugar levels, which results in consistent energy levels and weight loss.”

Sweet Cherries

Sugary fruits ranked cherries

Total Sugar: 1 cup, with pits, 17.7 g
Fiber: 2.9 g

Sweet cherries, more than sweet corn, are the quintessential harvest food of the summer. One cup of the little red fellas has roughly a small banana’s worth (306 milligrams) of potassium, which lowers blood pressure. Cherries are a good source of the antioxidants quercetin and anthocyanin, which aid in the prevention of cancer and heart disease. To be on the safe side, we advise consuming them in blogger Gimme Some Oven’s Cherry Pie Smoothie because the rich fiber component of these foods helps to slow down the digestion of their high sugar content. To make a wonderful liquid treat, the recipe includes fresh frozen cherries, nonfat Greek yogurt, old-fashioned oats, vanilla essence, and almond extract. Here are a few more unexpected cherry side effects.

What are the worst fruits for someone with diabetes?

Fruit makes a healthy option both as a snack and as part of a balanced meal. It contains many important nutrients, such as fiber. However, some fruits have a high sugar content, which can cause blood sugar to spike.

a father and son holding bags of fruit for diabetes

People with diabetes are advised by the National Institute of Diabetes and Digestive and Kidney DiseasesTrusted Source to incorporate fruits in a healthy diet.

A person’s chance of developing cancer and heart disease may be reduced by eating fruits and vegetables. Fruit is a significant source of fiber, vitamins, and minerals.

Fruit can, however, also contain a lot of sugar. To prevent blood sugar rises, diabetics must closely monitor their sugar intake.

Yet, the type of sugar in fruit differs from the type of sugar in other meals like chocolate and baked goods.

This article will look at the fruits that people with diabetes should eat and stay away from, as well as how certain fruits affect diabetes.

Fruits to avoid

A person shouldn’t typically have to cut fruit out of their diet. In fact, according to a 2017 studyTrusted Source, eating fruit may help to prevent diabetes.

Therefore, it can be worthwhile for those with diabetes to reduce their consumption of the following fruits.

Fruits high in sugar

The glycemic index (GI) shows how much a certain food can raise a person’s blood sugar after they have eaten it.

If a food has a GI score of between 70 and 100, it is high in sugar. Some fruits with a score in this range include:

  • watermelons
  • overly ripe bananas

These fruits are still safe for a person with diabetes to eat. However, they should do so in moderation. Consuming larger portions of fruits that have lower GI scores may be more suitable for a person with diabetes

Health Benefits Of Sugar

Are you looking for health benefits of Sugar which has it pros as well as cons. And you can get your query resolved. Sugar is one of the most consumed natural substances. It is added to our drinks and it can be found in a number of foods which we enjoy. The health benefits that are associated with consuming this substance are countless. If you consider switching to using sugar in your beverages, you may take advantage of these benefits as well.

  1. . Boosts instant energy: Sugar is part of a healthy diet that promotes productivity. The breakdown of sugar produces glucose, which is the body’s primary source of fuel. We wouldn’t be able to keep up with our hectic schedules without sugar. Keeping fruit or dairy products on hand is the greatest method to obtain a boost of energy from natural sugar.
  2. Instant Mood Booster: It is not surprising to say that sugar makes us happy. It triggers a rush of dopamine in our brain, which results in an immediate joyful mood. When you feel depressed try to eat a something sweet like candy or a brownie or add more sugar to your herbal tea. Sugar will instantly make a change in your mood and make you little happier.
  3. Excellent source of nutrients: When you choose natural sugar sources, you’ll often find that they also include beneficial elements. Natural sugars are found in dairy products, fruits, and vegetables can be enjoyed without causing dangerous sugar spikes.
  4. Scrub for Natural Skin: Sugar not has surprising health benefits but it is also considered beneficial for skin. AHA, or Alpha Hydroxy Acid, is a great exfoliator found in sugar. It helps in exfoliating the your top layer of skin, removing dead skin cells and revealing your natural radiance.
  5. Lightens tone skin: It’s aggravating when your skin products can’t handle areas with toned skin, such as your armpits, elbows, and knees. You no longer need to be concerned because sugar is an excellent source for this and sugar as a scrub could be applied on those toned areas for smoother and healthier skin.

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