What are the fruits with the most sugar? Actually, most fruits have some amount of sugar. This is why they taste delicious and refreshing. Some have a higher percentage of sugar content like pineapple but even mangos, bananas, and grapes all have a bit of natural sugar. Some fruits have a lot of sugar and some fruits have very little sugar. It is possible to classify fruits by the amount of sugar they contain. In this article, you will learn which fruits are lowest in sugar. You will also find out how sugar content is measured in fruit.
10 Fruits With Highest Sugar Content
Every vitamin has a set amount that your body needs to function properly. A nutritional imbalance can be caused by any sort of nutrient increase or loss. Fruits with a lot of sugar can be both healthful and unhealthy.
One of the conditions that affect us most commonly is a sugar imbalance. Obesity has increased dramatically due to excessive sugar consumption in the form of desserts and carbonated beverages. As a result, practically all health professionals now suggest limiting sugar intake.
Fruits rank among the greatest dietary sources due to their high water, fiber, and vitamin content; yet, some fruits have a surprisingly high sugar content. Before consuming these high sugar fruits, you should think about your plans to lose weight and reduce your sugar intake.
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The 10 fruits listed below are the ones in the fruit family with the highest sugar content.
Figs (Injeer)
Figs are 16.3% sugar. That makes about 4 teaspoons per 100 grams. Dried figs contain even more amount of sugar that almost equals to the sugar in a candy bar. But unlike candy bars, they are rich in potassium and fibre.
Grapes
Grapes contain 16.3% sugar in them – about 4 teaspoons of sugar per 100 grams of ripe grapes. Both red and green types are great sources of fibre. Red grapes are rich in antioxidants in particular.
Lychee
This wonderful fruit has a sugar content of 15.2%, or 4 teaspoons per 100 grams, which is quite high. One cup of peeled lychees would contain around 7 tablespoons of sugar in that case. However, eating them is advantageous because they are a superior calcium source.
Pomegranates
A pomegranate has 13.7% sugar content. One cup of the fruit has 24 g of sugar, which equals to 6 teaspoons. A medium-sized pomegranate has 38.5 g of sugar (10 teaspoons) in it. But don’t say no to it because of it
Mangoes
Having 13.7% sugar in them, mangoes are known to be the king of fruits. That means a cup of mango pieces would have 22.5 g of sugar – about 5.5 teaspoons. And a whole medium-sized mango contains 46 g of sugar, that’s almost 11.5 teaspoons of sugar! It doesn’t mean that you should omit them from your diet because they are rich in vitamin A – a necessary nutrient for your eyes.
Cherries
Cherries contain 12.8% sugar – a cup without pits would have 20 g (5 teaspoons) of sugar in it. Aside from sugar, cherries are rich in potassium which helps in controlling blood pressure. They also have a bunch of antioxidants which prevent cancer and heart diseases. You can also consult Diabetologists in Lahore by visiting marham.pk
Persimmons (Japanese fruit)
Persimmons have 12.5% sugar content. A medium-sized persimmon carries 21 g (5 teaspoons) of sugar. However, they are highly enriched with dietary fiber and some minerals like manganese and provitamin A beta-carotene. Persimmons are also a great source of vitamin C.
Bananas
Though a banana is 12.2% sugar (a medium-sized has 14.5 g – 3.5 teaspoons of sugar), it is a health booster. Bananas can help you sleep and build lean muscle. They are also high in potassium which improves brain-muscle coordination. Eating bananas also burns fat by speeding up your metabolism.
Apples
Apples contain 11.7% sugar. A medium-sized apple has 23 g (5.5 teaspoons) of sugar. But it shouldn’t be concerning because apples are powerful fat burners. They are excellent for diabetic and insulin-resistant patients. After all, there’s a reason why they say, “An apple a day keeps the doctor away.”
Tangerines (Mandarin Oranges)
This delicious fruit is 10.6% sugar. So, a cup of tangerine sections (that’s about 2 medium-sized tangerines) would have 20.6 g – about 5 teaspoons of sugar. Apart from their sweetness, tangerines have vitamin B12. Vitamin B12 plays an important part in DNA formation and protein metabolism.
Which Fruits Have the Most Sugar?
Mangoes
Fruit is healthy for you! It includes fiber and other essential minerals. But it also contains natural sugar, and some varieties do so more abundantly. For example, one mango has a whopping 46 grams of sugar — not your best choice if you’re trying to watch your weight or how much sugar you eat. Take a few pieces now, and keep the rest for later.
Grapes
These have roughly 23 grams of sugar per cup. That is a lot for something that is so simple to swallow. If you cut them in half and freeze them, you might be able to consume them more gradually. They will be ready for you as a cooling summer delight that requires a little more time to consume.
Cherries
They are sweet, and their sugar content reflects that: It has 18 grams in a cup. You can lose track of how many you eat if you put them in a big bowl. So that you know exactly how much sugar you’ll consume, measure your snack beforehand.
Pears
17 grams of sugar are found in one medium pear. Don’t consume the entire item if you’re trying to cut back; instead, add a few slices to some low-fat yogurt or a salad instead.
Watermelon
A medium wedge of this summer treat has 17 grams of sugar. As its name suggests, it’s loaded with water, and it has special minerals called electrolytes that are just what your body needs to recharge after some time in the sun. Just keep it to a slice or two.
Figs
Two medium-size ones have 16 grams. If you’re trying to keep an eye on your sugar, maybe slice a couple and spread some goat cheese on them for a protein-rich treat, or use some in a sauce to add some zip to lean meats like skinless chicken.
Bananas
One medium banana has 14 grams sugar. If that seems like more than you bargained for, slice half of it into your morning cereal or smash a small piece in the middle of your peanut butter sandwich.
Less Sugar: Avocados
Not all fruits are loaded with the sweet stuff. A whole avocado — yep, it’s a fruit — has only 1.33 grams of sugar. Put it in a salad, spread it on toast, or make some guacamole. But while they’re low in sugar, they’re high in calories, so it might not be a good idea to make them a daily habit.
Less Sugar: Guavas
Each one has 5 grams of sugar and about 3 grams of fiber, too — more than you’d get from a serving of brown rice or a slice of whole-grain bread. You’ll get even more fiber if you add guavas with the skin on to your smoothies.
Less Sugar: Raspberries
These pack a serious punch of fiber with 8 grams per cup — and only 5 grams of sugar. The fiber is good for digestion and can help you feel fuller with fewer calories. They’re the perfect size to savor one at a time, and they’re not bad with some fresh whipped cream and a spoon, either.
10 fruits ranked by how much sugar they contain
Despite the fact that fruit is naturally sweet, not all varieties have the same levels of sugar.
For a variety of reasons, particularly if you have medical issues like diabetes or are attempting to follow a certain diet, it’s crucial to know which fruits contain more or less sugar. It can also assist you in deciding which fruits would make excellent snacks and which are sweet enough to serve as an alternative to dessert.
Here’s what you need to know if you’ve ever wondered how much sugar might be in a serving of your favorite fruit.
Figs have the most sugar.
You already know how tasty fresh figs can be if you’ve ever eaten one. So, it shouldn’t be surprising that they contain a lot of sugar. According to The Daily Meal, a medium-sized fig typically has eight grams of sugar. And because you’re going to eat more than one because a serving size is around four, the sugar quickly mounts up.
Lychees isn’t too far behind.
These delicious fruits can have a shocking amount of sugar in them. Fresh lychees have about 29 grams of sugar per cup, according to the US Department of Agriculture (USDA).
Grapes’ sugar content can vary by varietal, but tend to be fairly high in sugar
Contrary to several other fruits, the sugar content of a serving of grapes might change depending on the kind you’re eating. One cup of Thompson seedless grapes has slightly over 23 grams of sugar, according to the USDA. So even while grapes are undoubtedly a nutritious snack, if you’re attempting to limit your sugar intake, you should be careful not to consume them mindlessly.
Mangoes also have quite a bit of sugar.
Like with anything else, how much mango you eat will determine how much sugar you consume. According to Eat This, Not That, a cup of mangoes has roughly 22.5 grams of sugar in it. However, a whole mango is much more. An full mango contains roughly 45 grams of sugar, according to WebMD.
Cherries aren’t far behind.
Cherries are another relatively high-sugar fruit. But, like many other fruits, they also contain a number of good-for-you nutrients that make eating them well worth it. The Daily Meal reported that a cup of fresh cherries contains about 20 grams of sugar.
Pears have more than 15 grams of sugar.
Each pear that you eat likely has more sugar in it than you thought. WebMD noted that one medium pear, which is likely what you’d normally eat at one time, has about 17 grams of sugar in it. Eating just a portion of a pear instead might be a better bet, particularly if you’re trying to keep your sugar intake in check.
Pineapple is pretty sweet, as well.
Like some other fruits, it’s likely not all that shocking to hear that pineapple has a fair amount of sugar in it. VeryWell Fit noted that a cup of pineapple contains just over 16 grams of sugar. That’s a typical serving, but if you’re eating more than that, the amount of sugar can go up fairly quickly as well.
Bananas are often used to sweeten smoothies, baked goods, and more.
Bananas are known to be relatively sweet and are frequently used in baked goods to sweeten without overdoing it on the sugar, to sweeten and thicken smoothies, and more. They’re not as sweet as some fruits, but USDA noted that one medium banana contains about 14.4 grams of sugar. Bananas, like other fruits, also contain a ton of other healthy components, including magnesium, potassium, and more.
Oranges and tangerines contain almost the same amount of sugar.
If tangerines and oranges are your winter fruit staples, it’s good to know that they’re generally the same, in terms of sugar content. Eat This, Not That noted that tangerines typically contain no more than about 12.7 grams of sugar each, while VeryWell Fit noted that a small orange often comes in around 12 grams. They’re also chock full of vitamin C, fibre, and other nutrients that your body needs.
Apples have slightly less.
Apples are often considered fairly sweet fruits as well, but they don’t pack the same sugary punch as some other options. Still, you’re getting more than 10 grams of sugar if you’re eating more than about a cup of fruit. Well + Good noted that a cup of apples contains about 11 grams of sugar, but that if you eat the skin, you’re getting a boost of fibre as well.
Top 5 Fruits With The Highest Sugar Content
It’s impossible to dispute the health benefits of fruits. They fulfill one of your daily 5-a-day requirements and are bursting with antioxidants. A diet high in fruits and vegetables can aid in disease prevention, lower blood pressure, lower stroke and heart disease risk, and aid in weight control.
Fruits have many positive attributes, but they can also pack a significant sugar punch, so if you’re always mindlessly snacking on them, you can be unintentionally undermining your own weight loss attempts.
Although naturally occurring sugar is definitely preferable to the added kind, it still would do you good to keep track of how much you’re taking in when you slurp up a large smoothie or indulge in a fruit salad. The World Health Organisation recommends a maximum of 50g sugar intake per day. That translates to about 12 teaspoons.
12 teaspoons may sound like a lot, but it easily adds up without you noticing, as there’s hidden sugar everywhere. So it’s better to always note what you’re eating (and drinking), and enjoy in moderation.
Check out these five fruits with high sugar counts:
1. Lychees
Although we don’t have lychees grown locally, they are fairly accessible during the lychee season. It’s not too expensive when it’s in full season and it’s scrumptious to eat! However, with 29 grams of sugar per cup of lychees, this exotic fruit packs a serious sugar punch. Here’s why it’s alright to consume in moderation, though: It also gives you 136 milligrams of calcium, which helps fulfill some of your daily recommended intake of 800 milligrams.
2. Figs
Figs are not easily available here and perhaps we ought to be thankful for that. Figs are delicious and are generally considered quite luxurious for a reason: One cup of raw figs has 27 grams of sugar, or about as much as a candy bar. However, unlike candy, figs come with hearty doses of fiber and potassium. Still, it is super high in sugar so go easy on these if you’re a fan.
3. Mangoes
In our tropical nation, we are blessed to have an abundance of mangoes that are readily available. They are delectable, versatile, and nearly a fail-proof dessert because almost everyone like them. But there’s a drawback. About 23 grams of sugar can be found in one cup of mango. On the plus side, mangoes supply more than one-third of your recommended daily intake of vitamin A, which benefits your eyesight. So it’s not a total loss, but since mangoes contain a lot of sugar, eat them in moderation.
4. Cherries
Cherries are a well-loved fruit. It is very expensive to get them here as are most imported fruits. With the cherry pits, one cup of sweet cherries has 18 grams of sugar. No wonder it’s so easy to pop them as though you’re eating sweets! Whilst they are high in sugar, there are that cherries help aid sleep.
5. Grapes
Grapes are everyone’s favourite not just because they’re taste so good, but also because of the minimal prep required to enjoy them. But both the red and green grape varieties contain 15 grams of sugar per cup. Red grapes are rich in antioxidants, which is good for you. Both pack a fiber punch too, great for time on the loo. However, due to the high sugar count, it is advisable to eat them in moderation or as a treat every once in a while.