Fruits With Highest Sugar Content

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Here’s a list of fruits with the highest sugar content. A ripe papaya for example, which is great for your digestive system and filled with fiber, contains 9% of your daily value of sugar. Orange juice, which is a vitamin C powerhouse, has 8.1% of your DV in it. Going down the list you can see that strawberries have 7.3% of your daily value of sugar, Tangerines contain 5.2% and even dried apricots have 4.4%. In all fruits even the ones on this list there is still nutrients for you to benefit from so keep eating them – just remember to eat them in moderation!

Fruits with the highest sugar content

Some fruits will contain more sugar than others. Accordingly, if you eat too many fruits with a lot of sugar, it will make the weight loss process ineffective or you cannot control blood sugar in the body.

1. Fruits with high sugar content

Fruits are rich in fiber, vitamins and minerals and many other nutrients that are good for the body. However, fruit also has a certain amount of natural sugar. Some of the following fruits have more sugar than most common fruits:

1.1. Mangoes

When it comes to fruits with a lot of sugar, it is impossible not to mention mango. One mango has an average of 45 grams of sugar. This is a very large number, so mango is not a good choice if you are trying to control your weight or postprandial blood sugar.
If you like to eat mango but don’t want your body to consume too much sugar, eat a few slices and save the rest in the refrigerator to eat later.

1.2. Grape

Grapes are one of the sugary fruits. One cup (about 240ml) filled with grapes will have about 25 grams of sugar. Due to their small size, very comfortable to put in the mouth and delicious taste, when you eat grapes, you can eat them in uncontrolled quantities resulting in a large amount of sugar entering the body.
To reduce the amount of grapes you eat, you can cut the grapes in half and freeze them. Grapes will both become an attractive summer refreshment and help reduce the amount you eat.

1.3. Cherry

Cherries are sweet because they are high in sugar. One cup (240ml) of cherries has an average of about 18 grams of sugar. If you fill a large bowl with cherries, you won’t be able to keep track of how many cherries you eat and how much sugar you consume. Therefore, if you want to control your sugar levels, before eating, pour cherries into a measuring cup to estimate the amount of sugar your body will absorb into the body.

1.4. Pear

One medium pear contains 17 grams of sugar. If you’re trying to cut back on sugar, don’t eat the whole pear, just cut a few slices into low-fat yogurt or top a salad.

1.5 Watermelon

Watermelon is a delicious fresh fruit that helps provide water, electrolytes, vitamin A, vitamin C,… so it’s especially good for summer. However, watermelon is one of the fruits with a lot of sugar. A large piece of watermelon can contain up to 17 grams of sugar, so if you want to limit your sugar consumption, you should only eat 1-2 slices of watermelon per day.

1.6. Banana

One medium banana contains about 14 grams of sugar. If this is still a large amount of sugar in the diet, instead of eating a whole banana, eat half of it or just use a few small banana slices in dishes like peanut butter sandwiches,…

2. Low-sugar fruits

Besides high-sugar fruits, there are also very low-sugar fruits such as avocado, cantaloupe, raspberries,…

2.1. Avocado

A whole avocado has only about 1.33 grams of sugar. Butter can be used to make many dishes such as salads, spread on toast or cakes. Although low in sugar, avocado is high in calories, so you should not eat avocado too often if you are trying to control weight.

2.2. Raspberries

One cup (240ml) of raspberries will provide a large amount of fiber (about 8 grams) but only contains about 5 grams of sugar. Fiber is great for the digestive system, helping you feel full longer with fewer calories consumed. Raspberries are just the right size to enjoy one by one, or can also be eaten with yogurt, whipped cream,…

2.3. Cantaloupe

Cantaloupe fruit with fresh taste, many vitamins and minerals is very good for health. Another advantage is that cantaloupe is not a high-sugar fruit. Cantaloupe contains very little sugar, an average piece of cantaloupe contains only about 5 grams of sugar and 23 calories.

2.4. Papaya

Papaya is not a fruit high in sugar, so it is a fruit that can often be added to your shopping list that is limited in sugar. Half a small papaya contains about 6 grams of sugar. However, half a fruit is also quite a lot and you usually won’t eat it all at once, so the amount of sugar absorbed into the body will not be much. You can eat papaya with yogurt to make the dish more delicious and nutritious.

2.5. Strawberry

One cup (240ml) of strawberries has only about 7 grams of sugar. You can add strawberries to salads to make the dish more fresh and beautiful.
If you are under control or at risk of diabetes you need to avoid foods high in sugar. However, to ensure nutrition for your body, you can replace it with fruits that contain less sugar.
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Is your love for fruits making you gain weight?

01/6Fruits that have the highest sugar content

Call it health consciousness or laziness, if there’s one thing that you can gorge on anytime of the day without feeling guilty, then it has to be fresh fruits. But did you know that this love of yours may be one of the reasons why you have been gaining weight despite all your efforts?

From fitness enthusiasts to health experts, most people advise adding fresh fruits to your diet as a mid meal to curb hunger and lose weight effectively, but you would be surprised to know that some fruits are so rich in fructose and sucrose that they may be secretly adding on to your weight. Well, if you have been banking on fruits to shed some weight, then it’s time to pause and take a look at the fruits with the highest amount of sugar that you may be unknowingly indulging in!

02/6​Watermelon

Did you know that this delicious summer fruit contains as good as 17 grams of sugar. No wonder, watermelon has ample water content that keeps the body hydrated and the presence of dietary fibers can help in improving digestion and metabolism. But if you are planning to shed some weight, then make sure to keep a check on the portion.

03/6​Lychees

One cup of lychees contains up to 29 grams of sugar, so if weight loss is on your mind then going for these delectable lychees is not a great idea.

04/6​Grapes

Juicy littles grapes can rejuvenate your senses instantly, but a cup of grapes can have as good as 23 grams of sugar, so if you are cutting on your sweet intake, then you might give it a thought before relishing it!

05/6​Mangoes

Love for mangoes is beyond words, but you would be astonished to know that one mango can contain upto 45 grams of sugar. So, keeping a check on the portion is essential, especially, if you are planning to shed weight and want to indulge in the goodness of mangoes.

10 Best Fruits That Are Low In Sugar Content!

The first commandment of healthy living is to eat plenty of fresh fruits. However, did you know that some fruits are healthier than others? Fruits do not have any added sugars but many fruits are rich in natural sugar. However, here are 10 fruits which have lowest sugar content.

  1. Limes and lemons: Limes and lemons are known as sour fruits. While they are rich in vitamin C, they do not contain a lot of sugar. Freshly squeezed lime juice and hot water is the perfect drink to curb your appetite and raise metabolism.
  2. Raspberries: Raspberries are rich in fiber but have only a little more than a teaspoon of sugar per cup. This makes them the perfect fruit to start the day with.
  3. Strawberries: Strawberries may taste sweet but a cup of fresh strawberries has only about 7 grams of sugar. However, a cup of strawberries has enough vitamin C to take care of your daily requirements.
  4. Blackberries: A cup of these berries also has minimal sugar. Along with fiber, these fruits are also rich in antioxidants. These berries also help lower the risk of type 2 diabetes, cardiovascular diseases, and other such conditions.
  5. Kiwi: Did you know that kiwis are technically berries? Each kiwi has less than 6 grams of sugar but is very rich in vitamin C.
  6. Grapefruit: A grapefruit is a perfect breakfast. These citrus fruits are rich in fiber and low in sugar. Half a grapefruit contains only 52 calories and minimal sugar. They are also rich in vitamin A, vitamin C, and potassium.
  7. Avocado: Avocados are naturally low in their sugar content. One raw avocado has less than a gram of sugar. However, they are full of vitamin C, vitamin K, folate, and potassium.
  8. Watermelon: Summer would be incomplete without watermelons. Though they taste sweet, watermelons are very low in sugar. A cup of watermelon has less than 10 grams of sugar.
  9. Cantaloupe: Cantaloupes are rich in vitamin A but a cup of this fruit has only about 14 grams of sugar. They are also rich in vitamin B, magnesium and fiber.
  10. Oranges: Eating an orange is the best way to boost our vitamin C levels and keep infections away. One orange typically contains less than 70 calories and 12 grams of sugar.

These fruits pack massive amounts of sugar!

Since there’s generally no nutrition label on fresh produce, it is good to know which fruits have a higher sugar content than the rest.

They’re whole, they’re tasty, they’re loaded with nutrients and they will add a burst of colour to your life. Yes, we all know that fruits are one of the most popular health foods. Some people even call them ‘nature’s fast food’ because most fruits are fairly easy to carry and consume.

But apart from fibre, minerals and other micro-nutrients, fruits are also quite high in sugar. Since there’s generally no nutrition label on fresh produce, here’s a list of some fruits that have a much higher sugar content than the rest, as per US Department of Agriculture’s records.

LITCHI

A great source of vitamin C, B-complex and phytonutrients, litchis pack about 29 grams of sugar per cup. But they also give you around 136 milligrams of calcium so eat your litchis but in moderation.

PASSION FRUIT

Summer special passion fruit is tart and full of gelatinous pulpy goodness. The sugar content of the fruits stands at 26 grams per cup. The tropical fruit is also rich in vitamin C, beta carotene and other antioxidants.

POMEGRANATE

Notoriously hard to peal, pomegranates have impressive anti-inflammatory properties and help maintain your immune defences. At 24 grams of sugar per cup of pomegranate seeds, this is also a sugar-heavy fruit.

MANGO

The king of summer fruits, mangoes are pretty high in sugar at 24 grams per cup. It is hard to resist this delicious fruit and we don’t recommend you do. Mangoes are a cracking source of vitamin A, C, K and potassium.

CHERRY

Popping some bright, plump, fresh cherries into your mouth feels basically like eating candy. Not surprisingly, cherries pack about 20 grams of sugar per cup but they also help you sleep better as they are one of the only fruits to contain melatonin.

While the sugar in fruits is not the same as your table sugar or even standard sweeteners like honey or agave, it can still be an important thing to keep in mind, especially if you’re diabetic or dealing with other health issues

Fruits With Sugar Content

September 12, 2022

HEALTHY FOOD

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Fruits with sugar content, are health benefits and the way to use them to make delicious recipes. Fruits with high sugar content can make diabetic patients to suffer from the ill effects of consuming too much sugar. Fructose present in fruits is a monosaccharide, which is more harmful and may lead to an accumulation of fat than glucose. It is advisable to consult your doctor before eating any fruits if you are suffering from diabetes.

Top Fruits Highest in Sugar

Top 15 Fruits Highest in Sugar

Fruit is an excellent source of nutrients, providing water, fiber, vitamins, and antioxidants. Fruit contains natural sugars, however, these ‘intrinsic’ sugars naturally occurring in fruits, vegetables, and milk are not the ones we need to be concerned about.

Although we don’t need to reduce our consumption of sugars occurring naturally in fruits, they do still count toward our daily total sugar intakes. People needing to control their blood sugar intakes (such as diabetics) may also find it useful to know which fruits are higher in sugar.

Fruits high in natural sugar include litchis, passion-fruit, pomegranates, mangoes, cherries, oranges, kiwifruit, grapes, guavas, and bananas. In the listing, both the grams of sugar and teaspoons of sugar per serving of each fruit is given. A packed teaspoon of granulated sugar is equal to 4 grams.

Below is a list of fresh fruits high in sugar. For more see the extended lists of less common fruits high in sugar, dried fruits high in sugar, and the unfiltered list of over 100 fruits high in sugar.

List of Fruits High in Sugar

Litchis

#1: Litchis (Lychees)

Up to 15% Sugar

Sugar per CupSugar per 100g
29g (7 tsp)15g (3.8 tsp)
Passion Fruit

#2: Passion-Fruit (Granadilla)

Up to 11% Sugar

Sugar per CupSugar per 100g
26g (7 tsp)11g (2.8 tsp)
Pomegranate

#3: Pomegranate

Up to 14% Sugar

Sugar per CupSugar per 100g
24g (6 tsp)14g (3.4 tsp)
Mangos

#4: Mangos

Up to 14% Sugar

Sugar per CupSugar per 100g
23g (6 tsp)14g (3.4 tsp)
Cherries

#5: Cherries

Up to 13% Sugar

Sugar per CupSugar per 100g
20g (5 tsp)13g (3.2 tsp)
Bananas

#6: Bananas

Up to 12% Sugar

Sugar per Cup SlicedSugar per 100g
18g (5 tsp)12g (3.1 tsp)
Slices of orange

#7: Oranges

Up to 9% Sugar

Sugar per CupSugar per 100g
17g (4 tsp)9g (2.3 tsp)
Slices of kiwifruit

#8: Kiwifruit

Up to 9% Sugar

Sugar per CupSugar per 100g
16g (4 tsp)9g (2.2 tsp)
Grapes

#9: Grapes

Up to 16% Sugar

Sugar per CupSugar per 100g
15g (3.7 tsp)16g (4 tsp)

What to know about sugar in fruit

With so many fad diets and sources of nutrition advice, it can be difficult to separate fact from fiction — especially when it comes to sugar. However, it is worth noting that the body metabolizes fruit sugar differently than processed or added sugars.

All fruit contains some natural sugar. Very sweet fruitsTrusted Source, including mangoes and watermelons, have a relatively high sugar content. Generally, however, fruit tends to contain less sugar than sweetened foods.

Almost everyone, including people with diabetes, could benefit from eating more fruitTrusted Source. This is due to the combination of vitamins, minerals, fiber, phytochemicals, and water it provides.

Fruit contains two types of sugar: fructose and glucose. The proportions of each vary, but most fruits are about half glucose and half fructose. Glucose raises blood sugar, so the body must use insulin to metabolize it. Fructose does not raise blood sugar. Instead, the liver breaks it down.

In the sections below, we look at how fruit sugars compare with other sugars, the risks associated with sugar intake, and the benefits of eating fruit.

Fruit sugars vs. other sugars

All fruit contains sugar, but generally less that sweetened food.

The sugars that manufacturers most commonly use in foods include:

  • corn syrup, which is usually 100% glucose
  • fructose, which is sugar from fruit
  • galactose, which forms the milk sugar lactose when combined with glucose
  • high fructose corn syrup, which combines refined fructose and glucose but with a higher percentage of fructose
  • maltose, which is from two glucose units
  • sucrose, or white or table sugar, which is equal parts fructose and glucose

These sugars differ from fruit sugar because they undergo processing and manufacturers tend to overuse them as additives in food and other products. Our bodies also metabolize these sugars more quickly.

For example, sucrose can make coffee sweeter, and high fructose corn syrup is a common additive in many processed products, such as soda, fruit snacks and bars, and more.

Potential risks

Research consistently links refined and added fructoseTrusted Source, both of which are present in sugar and sweetened products, to a higher risk of health conditions such as diabetes and heart disease.

It is worth reiterating, however, that this research looked exclusively at fructose in its processed form as an additive in sweetened foods, not at fructose from whole fruits.

Although some fad and extreme diets aim to reduce or eliminate fruit from the diet, for most people, there is no evidence to suggest that fruit is harmful.

A 2014 studyTrusted Source comparing fructose with glucose reviewed 20 controlled feeding trials. Although pooled analyses suggested that added fructose could raise cholesterol, uric acid, and triglycerides, it did not have a more negative effect on lipid profile, markers for nonalcoholic fatty liver disease, or insulin.

People with diabetes can also safely consume fruit. In many cases, sweet fruit can satisfy a craving for something else. Fruit has far less sugar than most sweet snacks, which can mean that a person consumes fewer calories and less sugar while also obtaining valuable nutrients.

Things to be aware of

Whole fruit is always a better choice than packaged or processed fruits.

For example, manufacturers tend to heavily sweeten and highly process fruit juices. Flavored juices that they market to children often contain large amounts of added sugars. These juices are not a substitute for whole fruit, and they may significantly increase a person’s sugar consumption.

People who consume canned fruits should check the label, as some canned fruits contain sweeteners or other flavoring agents that can greatly increase their sugar content.

A very high intake of fruit, as with any other food, may cause a person to consume too many calories, which may increase their risk of obesity. Overeating fruit, however, is difficult.

To exceed a 2,000-calorie-per-day diet by only eating fruit, a person would have to eat approximatelyTrusted Source 18 bananas, 15 apples, or 44 kiwifruits each day. According to the Centers for Disease Control and Prevention (CDC), however, most people eat fewer thanTrusted Source five servings of fruit per day.

Some of the only people who should avoid fruit are those with rare conditions that affect the way their bodies absorb or metabolize fructose. People with specific fruit allergies should also avoid some types of fruit.

A condition called fructose malabsorption, for instance, can cause fructose to ferment in the colon, causing stomach pain and diarrhea. Also, a rare genetic disorder called hereditary fructose intolerance interferes with the liver’s ability to metabolize fruit, which may require a person to adopt a diet without fructose.

Pregnant women in their second trimesterTrusted Source should try to avoid eating more than four servings of fruit per day, especially of fruits that are high on the glycemic index. They may also wish to avoid tropical fruits, as these may increase the risk of gestational diabetes.

Benefits of eating fruit

A woman in sports clothes eating an apple.

The benefits of eating fruit far outweigh any purported or hypothetical risks. The benefits include:

  • Increased fiber intakeTrusted Source: Consuming fiber can help a person feel fuller for longer, reduce food cravings, nourish healthful gut bacteria, and support healthful weight loss. Consuming fiber may also help a person maintain more consistent blood glucose, which is especially important for people with diabetes.
  • Lower sugar consumption: People who replace sweet snacks with fruit may eat less sugar and fewer calories.
  • Better overall health: Fruit consumption is linked to a wide range of health benefits. Fruit and vegetable consumption, according to one 2017 analysis, reduces the overall risk of death. Consuming fruits and vegetables also lowers the risk of a range of health conditions, including heart disease and cancer.
  • Lower risk of obesity: People who consume fruitTrusted Source are less likely to develop obesity and the health issues associated with it.

Fruit consumption is so beneficial to health that a 2019 systematic reviewTrusted Source concluded that the current recommendations might actually underestimate the benefits of eating fruits and vegetables.

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