What fruits have the highest sugar content? This is a question often asked by concerned dieters. Fruits are healthy, only if you stay within reasonable limits. Eating too much fruit can lead to increased malnourishment, and an increased chance of diabetes. When ranking fructose, glucose, sucrose and lactose in fruits we find that they vary greatly by type of fruit. Learn which fruits have the highest sugar content.
What Fruits Have The Highest Sugar Content
Fruit is a fantastic food source since it contains elements including water, fiber, vitamins, and antioxidants. Fruit contains natural sugars, but these so-called “intrinsic” sugars—which also happen to be present in milk, vegetables, and fruits—are not the ones we should be worried about.
The naturally occurring sugars found in fruits do not need to be restricted, although they do contribute to our daily total sugar intake. It may also be helpful for people who need to limit their blood sugar consumption, such as diabetics, to know which fruits contain more sugar.
Litchis, passionfruit, pomegranates, mangoes, cherries, oranges, kiwifruit, grapes, guavas, and bananas are some fruits that have a lot of natural sugar. The listing includes both the grams and teaspoons of sugar in each serving of each fruit. Four grams make up one packed teaspoon of granulated sugar.
Fresh fruits with a lot of sugar are listed below. See the expanded lists of less common fruits that are high in sugar, the high-sugar dried fruits, and the unfiltered list of more than 100 fruits that are high in sugar for more information.
List of Fruits High in Sugar
1: Litchis (Lychees)
Up to 15% Sugar
| Sugar per Cup | Sugar per 100g |
|---|---|
| 29g (7 tsp) | 15g (3.8 tsp) |
Nutrition Facts for Litchis
2: Passion-Fruit (Granadilla)
Up to 11% Sugar
| Sugar per Cup | Sugar per 100g |
|---|---|
| 26g (7 tsp) | 11g (2.8 tsp) |
Nutrition Facts for Passion Fruit (Granadilla)
3: Pomegranate
Up to 14% Sugar
| Sugar per Cup | Sugar per 100g |
|---|---|
| 24g (6 tsp) | 14g (3.4 tsp) |
Nutrition Facts for Pomegranates.
4: Mangos
Up to 14% Sugar
| Sugar per Cup | Sugar per 100g |
|---|---|
| 23g (6 tsp) | 14g (3.4 tsp) |
Nutrition Facts for Mangos
5: Cherries
Up to 13% Sugar
| Sugar per Cup | Sugar per 100g |
|---|---|
| 20g (5 tsp) | 13g (3.2 tsp) |
Nutrition Facts for Cherries (Sweet).
6: Bananas
Up to 12% Sugar
| Sugar per Cup Sliced | Sugar per 100g |
|---|---|
| 18g (5 tsp) | 12g (3.1 tsp) |
Nutrition Facts for Bananas.
7: Oranges
Up to 9% Sugar
| Sugar per Cup | Sugar per 100g |
|---|---|
| 17g (4 tsp) | 9g (2.3 tsp) |
Nutrition Facts for Oranges.
8: Kiwifruit
Up to 9% Sugar
| Sugar per Cup | Sugar per 100g |
|---|---|
| 16g (4 tsp) | 9g (2.2 tsp) |
Nutrition Facts for Kiwifruit.
The Worst Fruits to Eat If You’re Watching Your Blood Sugar
Fruit is your friend, first and foremost. Unbelievably, one in ten Americans has diabetes, but this does not mean that bananas are to blame.
Fruit includes a natural sugar called fructose, as opposed to ultra-processed foods that are stuffed with additional sugars (such corn syrup and cane sugar). Fruit also offers fiber and hydration because most fruits are 90% water. You experience less of a blood sugar surge after eating an apple compared to, say, a cookie because fiber helps to slow down the body’s absorption of carbohydrates like fructose from the gut into the blood.
Of course, anything can be consumed in excess, including fruit. Blood sugar levels may eventually rise if you eat a lot of fruit every day (fruitarianism, anyone?). Those with insulin resistance (IR) or Type 2 diabetes who are attempting to maintain healthy blood glucose levels should pay extra attention to this. Or for the 88 million Americans—more than one in three adults—who, according to the Centers for Disease Control and Prevention, have prediabetes.
However, we want to be clear that anyone must
from their diet, even if they have IR or diabetes. Fruit is an essential part of a nutritious diet. That said, it’s helpful for everyone to have a sense of which fruits are the highest and lowest in sugar, and to be aware of what a serving of fruit looks like. Because a whole bag of grapes is not a single serving (sorry!).
In general, we recommend sticking to two or three servings of fruit per day. Be sure to choose whole fruits instead of juices, which lack that critical fiber we mentioned earlier.
Curious which fruits are the highest in sugar? Read on for our high-sugar fruit list and then
5 Highest-Sugar Fruits
1. Pomegranate
Pomegranates have a high sugar content; one cup of their juicy kernels contains over 24 grams of sugar. However, the colorful fruit is also brimming with anti-aging antioxidants like anthocyanins.
Keep your serving size at 1/2 cup, which will reduce the sugar to 12 grams, and pair it with a source of high-quality protein so you aren’t only eating carbs. For a tangy garnish, we adore scattering pom seeds over Greek yogurt.
2. Mango
One cup of mango can bring 23 grams of sugar to the table, but it also provides two-thirds of your daily needs for vitamin C. Stick with ½ cup as a serving of this tropical fruit.
Another option? Whip up this Avocado and Mango Salsa that pairs the sweet fruit with heart-healthy fats thanks to the avocado. Add it to your fave fish tacos or use it as a dip for crudite.
3. Cherries
Anyone else get super excited for seasonal fruits? For us, summer screams cherries (and watermelon and berries and, let’s be real, ice cream). Go for ½ cup of cherries to cut the sugar content down to about 10 grams per serving.
4. Banana
Bananas get a bad rap, but the potassium-rich fruits are satisfying and versatile. After all, what other fruit can become pancakes and ice cream?!
Stick with 1 small banana or ½ of a large banana as a serving and you’ll get about 12 grams of sugar from the fruit. Also smart: pair your ‘nana with a source of healthy fat or protein if you’re looking to level off your blood sugar response. We love our Chocolate, Banana, Almond Butter smoothie that combines bananas with protein powder, collagen peptides and nuts for a balanced breakfast.
5. Oranges
One large orange is healthy and includes 17 grams of sugar. The same huge orange also has 4.5 grams of fiber and more than 100% of the immune-supporting vitamin C that you need each day. Limit your serving to one tiny orange.
These 15 Fruits Have Sneaky-High Amounts of Sugar
It goes without saying that fruit is healthier for you than a slice of cake or a bag of candies. However, some fruits do contain more sugar than others, so you should be conscious of this when ingesting them rather than completely avoiding them.
The sugar in fruit is naturally occurring sugar, not added sugar, which is the main cause for concern (added sugar is also present in candies, soft drinks, juices, baked goods, ice cream, etc.).The Academy of Nutrition and Dietetics’ Nancy Z. Farrell, MS, RDN, states, “The standards indicate no more than six teaspoons of added sugar per day for a female and no more than nine teaspoons per day for a male. If we assume that there are roughly four grams in each teaspoon, that would equate to no more than 24 grams of added sugar for women and no more than 36 grams for men per day.
Second, even while fruit contains sugars, it still has a ton of essential nutrients. In fact, the Cleveland Clinic claims that fruit’s fiber content balances its sugar content, reducing blood sugar rises. Enjoy every luscious taste of fruit instead of avoiding it, advises Farrell. Fruits are low in fat and high in water. (except for avocados or olives, but their fat is mainly unsaturated). Nutrients like vitamin C, folate, vitamin A, vitamin E, and dietary fiber are abundant in fruits. By reducing the risk of conditions like heart disease, cancer, and obesity, all of these nutrients promote health.
So what should you remember when it comes to fruit’s sugar content? “At snack or mealtimes, follow the serving sizes,” Farrell advises. Enjoy fruits during snack time by combining them with a protein source. For instance, an apple with nut butter, a pear and a cheese stick, a peach and cottage cheese, berries and Greek yogurt, an orange with nuts, etc. And your best chance is usually to have fruit for dessert rather than refined sweets.
Fruit consumption ultimately depends on your specific nutritional or medical requirements, thus it’s important to discuss this with a physician, nutritionist, or dietician. For instance, diabetics would be interested to learn that numerous fruits, including apples, cherries, citrus fruits, berries, and peaches, have low glycemic indexes. Bananas are ranked reasonably low. Melons and tropical fruits have low-to-moderate glycemic indexes, according to Farrell.
Fruit is best consumed when it is fresh virtually always. Fruits that are dried, frozen, or canned may have more sugar than fruits that are whole and fresh.
TL;DR: Don’t be afraid of fruit; it should be a regular part of your diet and is far healthier for you than other sweets. But since knowledge is always power, have a look at which fruits, according to the food database from the United States Department of Agriculture, have high sugar content below.
LYCHEES
Measure: 1 cup
Sugars (grams) per measure: 28.94
With one cup of lychee, you’ll get 10 mg of calcium. It’s also a source of vitamin C.
PASSION FRUIT
Measure: 1 cup
Sugars (grams) per measure: 26.43
Passion fruit contains 28 mg of calcium per cup, 821 mg of potassium per cup, and also has a good amount of vitamin C.
BANANAS
Measure: 1 cup, sliced
Sugars (grams) per measure: 18.34
Bananas may have more sugar than some fruits, but they’re packed to the gills with nutrients like potassium, calcium, iron, vitamin C, and so much more.
MANGOES
Measure: 1 cup pieces
Sugars (grams) per measure: 22.54
Mangoes are a good source of vitamin A and vitamin C.
PERSIMMONS
Measure: 1 fruit (2 1/2 inches in diameter)
Sugars (grams) per measure: 21.05
While you can’t find them at every grocery store, persimmons are pretty delicious and worth a taste test. They’re high in vitamin A, vitamin C, and potassium.
CHERRIES
Measure: 1 cup with pits
Sugars (grams) per measure: 17.69
A favorite summer fruit, cherries contain calcium and potassium.
Diet and Nutrition: Which Fruits Are Highest and Lowest in Sugar?
Mangoes
Fruit provides fiber and important nutrients for your body. Fruit is minimal in fat, salt, and calories. However, the sugar content of various fruits varies, so it’s crucial to keep that in mind. Mangos contain 46 grams of sugar per serving, so avoid them if you’re trying to cut back on your sugar intake or lose weight. If you’d like a taste, limit your consumption of sugar to a few slices.
Grapes
In the list of fruits with the highest sugar content, grapes are among the top few. About 23 grams of sugar are included in one cup of grapes. When eating grapes, be aware of how much sugar is in them. Cutting them in half and freezing them is an additional helpful technique. This will make you consume them more slowly. Bonus: A cool summer delight is frozen grapes.
Cherries
Cherries have a fruit sugar level that is on the higher end. 18 grams of sugar are included in one cup of cherries. Due to how little these fruits are, it’s simple to overindulge and eat more than you meant. To avoid overindulging, measure your planned portion with a measuring cup before you consume them.
Pears
Watermelon is loaded with water and electrolytes like potassium, but a medium wedge of the melon has 18 grams of sugar. You need more electrolytes when you sweat, when it’s warm outdoors, and when you exercise. To keep your sugar intake down, just enjoy a slice or two at the most.
Watermelon
Although a medium wedge of watermelon has 18 grams of sugar, it is also quite high in water and electrolytes like potassium. When you workout, when it’s hot outside, and when you sweat more, you need extra electrolytes. Take no more than one or two slices to limit your sugar consumption.
Figs
Figs are on the sweet side and have the sugar content to boot. Two medium-size figs have 16 grams of sugar. If you’re trying to limit your sugar intake, slice figs and have them with goat cheese for a protein-rich snack. You can also use figs to make sauces for meats like chicken.
Bananas
Although they are always a favorite, bananas are heavy in sugar. The amount of sugar in a medium banana is 14 grams. Simply add some banana slices to your porridge or peanut butter sandwich if that is too much for you to handle.
Should You Avoid Eating These High-Sugar Fruits? We Asked Nutritionists
The method of sugar incorporation into the diet matters when it comes to eating foods that contain sugar. Rayanne Nguyen, RD, a registered dietitian who specializes in sports nutrition, claims that foods with sugar added but no naturally existing sugars, like muffins or soda, affect your body differently from foods with naturally occurring sugars, such fresh fruit.
You should minimize items with added sugar if you want to eat as healthily as you can. You should also have two cups of fruit each day, ideally those with just naturally occurring sugars, per the USDA.
Why is the natural sugar present in fresh fruit not harmful? In addition to carbohydrates, or the sugar we’re talking about, fruit also contains water, fiber, vitamins, minerals, and antioxidants, according to Nguyen. So, for example, eating a piece of fruit with the same amount of sugar as a drink won’t have the same effect on your blood sugar levels or your health.
According to research, Americans do not consume enough fruits and vegetables in their diets overall, according to registered dietitian Nijya Saffo, RD, owner of NK Fitness and Nutrition, LLC. Therefore, the bulk of us are not even consuming enough fruit to be worried about its sugar content.
Both dietitians, however, issue a warning regarding fruit that has been processed.As processed and frequently including added sugar, dried fruit and canned fruit are at the top of the list of high-sugar fruits we’ve put together here.
Which kinds of fruit are highest in sugar?
Dried Fruit
Dried fruit has nearly twice as much natural sugar as fresh fruit, even without additional sugar. Saffo advises buying dried fruit with “no sugar added” indicated on the container in addition to being cautious of your serving size. A quick review of the ingredients might help you determine whether there are any additional sugars present. Look for words like “sugar,” “sweetener,” “sucrose,” “glucose,” “dextrose,” “fructose,” “syrup,” “nectar,” “juice concentrate,” “honey,” and “molasses.”
Canned Fruit
Many canned fruits come in syrup or sweetened juice, says Nguyen, so look for cups or cans with no sugar added. Comparatively speaking, a cup of canned fruit without added sugar corresponds to a cup of fresh fruit.
Some Fresh Fruit
Does buying fresh fruit with reduced sugar content make sense if you have a medical condition like diabetes? Not necessarily, according to Saffo, who advises customers with diabetes not to track their fruit consumption or limit themselves to low-sugar fruits. She suggests, as an alternative, eating fruit with a protein-rich dish to lessen the subsequent rise in blood sugar. Additionally, a fruit’s glycemic index (GI) rather than its sugar level has a greater influence on how rapidly your blood sugar climbs. For instance, watermelon is a high-sugar fruit with a low GI, making it preferable for a diabetic.
You might want to be more cautious when selecting fresh fruit with a high sugar content, depending on your objectives and eating preferences. Before reducing your fruit intake merely based on its sugar content, Saffo advises speaking with a trained dietitian because we’re all physiologically unique with various goals and food preferences. Check back here for the list of the fresh fruits that are high in sugar after you’ve spoken with a dietician.
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Grapes
A cup of grapes (about 3.5 ounces or 100 grams) provides 16 grams of sugar. It also provides about 10 percent of your daily value (DV) for vitamin K.
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Lychees
With 15 grams of sugar in 100 grams of lychees, each one-cup serving has roughly 29 grams. A serving also provides over 100 percent of the DV for vitamin C.
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Cherries (sweet varieties)
Sweet cherries have 13 grams of sugar per 100 grams, so a cup provides 18 grams of sugar. It also offers 11 percent of the DV for vitamin C, 10 percent for fiber, and 9 percent each for copper and potassium.
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Mango
Mango contains 14 grams of sugar per 100 grams, which means a cupful provides 23 grams. It also hits 10 percent of your daily fiber needs, as well as 67 percent of the DV for vitamin C, and 10 percent for vitamins A and E.
HEALTH BENEFITS OF FRUITS
Fruits are an essential part of a healthy diet, providing numerous health benefits. Fruits are rich in vitamins, minerals, fiber, and antioxidants, which are essential for maintaining good health. Here are ten health benefits of fruits:
- Good for Heart Health
Eating fruits can improve heart health by reducing the risk of heart disease. Fruits are rich in antioxidants that protect the heart from damage caused by free radicals. Moreover, fruits are a good source of fiber, which helps to reduce cholesterol levels in the blood, thus lowering the risk of heart disease.
- Boost Immunity
Fruits are rich in vitamins and minerals that help to boost the immune system. Vitamin C, found in citrus fruits, kiwis, and strawberries, is essential for the immune system, and consuming it daily can reduce the risk of infections and diseases.
- Aids in Digestion
Fruits are rich in fiber, which is essential for maintaining a healthy digestive system. The fiber in fruits helps to promote regular bowel movements and prevent constipation. Moreover, fruits contain enzymes that aid in the digestion of food, making it easier for the body to absorb essential nutrients.
- Lowers the Risk of Cancer
Eating a diet rich in fruits can help to reduce the risk of cancer. Fruits contain antioxidants, which protect the body from the damage caused by free radicals, which can cause cancer. Moreover, fruits are a good source of fiber, which helps to reduce the risk of colon cancer.
- Promotes Weight Loss
Fruits are low in calories and high in fiber, making them an ideal food for weight loss. The fiber in fruits helps to promote a feeling of fullness, thus reducing the intake of calories. Moreover, fruits contain natural sugars, which are less likely to cause weight gain than processed sugars.
- Improves Skin Health
Fruits are rich in antioxidants, which help to protect the skin from damage caused by free radicals. Moreover, fruits are a good source of vitamin C, which is essential for collagen production, a protein that helps to keep the skin firm and supple.
- Reduces Inflammation
Fruits contain antioxidants that help to reduce inflammation in the body. Inflammation can lead to various diseases, such as arthritis, diabetes, and heart disease. Consuming a diet rich in fruits can help to reduce inflammation, thus lowering the risk of these diseases.
- Enhances Brain Function
Eating fruits can enhance brain function by improving memory and cognitive function. Fruits contain antioxidants, which help to protect the brain from damage caused by free radicals. Moreover, fruits are a good source of vitamins and minerals, which are essential for maintaining good brain health.
- Regulates Blood Sugar Levels
Fruits are a good source of natural sugars, which can help to regulate blood sugar levels. The fiber in fruits helps to slow down the absorption of sugars, thus preventing spikes in blood sugar levels. Moreover, fruits contain vitamins and minerals, which help to regulate insulin levels, thus reducing the risk of diabetes.
- Boosts Energy Levels
Eating fruits can boost energy levels by providing the body with essential vitamins and minerals. Fruits contain natural sugars, which provide the body with a quick burst of energy. Moreover, fruits are a good source of fiber, which helps to maintain energy levels by promoting steady blood sugar levels.
In conclusion, fruits are an essential part of a healthy diet, providing numerous health benefits. Fruits are rich in vitamins, minerals, fiber, and antioxidants, which are essential for maintaining good health. Consuming a diet rich in fruits can help to reduce the risk of various diseases, improve heart health, boost immunity, aid in digestion, promote weight loss, improve skin health, reduce inflammation, enhance brain function, regulate blood sugar levels,