Bananas: A Surprising Sugar Bomb
Bananas are often praised for their potassium and fiber, but they are also surprisingly high in sugar. A medium-sized banana can contain about 14 grams of sugar, which is more than many people realize. If you’re working to reduce your sugar intake, eating a banana daily adds up quickly. While bananas do provide energy and nutrients, their sugar content can spike your blood sugar levels, making them less ideal for people trying to limit sugar. In recent nutrition studies, bananas have been called out as one of the highest-sugar fruits commonly eaten. Those with diabetes or prediabetes are especially advised to limit bananas in their diet. If you’re craving a fruit that’s lower in sugar, consider switching to berries instead.
Grapes: Small Size, High Sugar
Grapes might look innocent, but they pack a sugary punch. Just one cup of grapes can contain about 23 grams of sugar, which is more than a chocolate chip cookie. Because they’re small and easy to pop into your mouth, it’s easy to eat a lot without noticing. Recent health reports have pointed out that eating grapes can cause a rapid increase in blood sugar, especially for people with insulin resistance. Grapes are often listed as one of the top fruits to avoid in low-sugar diets for this reason. Eating them frozen as a snack might seem healthy, but you’re still taking in a lot of sugar. If you’re looking for a fruit to snack on, try cucumber slices or strawberries instead.
Mangoes: The Tropical Sugar King
Mangoes are famous for their sweet, tropical flavor, but that sweetness comes with a cost. A single cup of sliced mango can contain as much as 23 grams of sugar. That’s about the same amount as a bottle of soda, according to recent dietary studies. Mangoes are rich in vitamins like vitamin C, but their high sugar content can easily throw off your daily limits. For people with blood sugar concerns or those watching their waistline, mangoes are often listed as a fruit to avoid. Even eating dried mango, which is even more concentrated in sugar, can be a big mistake if you’re cutting back. Many nutritionists recommend choosing lower-sugar tropical fruits like papaya instead.
Cherries: Sweet but Sneaky
Cherries are tempting, especially during their short summer season, but they’re surprisingly high in sugar. One cup of cherries can contain up to 18 grams of sugar, which is more than you might expect from such a small fruit. Nutrition experts often warn that it’s easy to overeat cherries because they’re so easy to snack on. New research suggests that cherries are among the top fruits that quickly raise blood sugar. If you’re following a low-sugar diet, you should eat cherries in moderation or look for alternatives. A handful of cherries can sometimes be equal to eating a candy bar in terms of sugar content. Consider substituting cherries with raspberries, which have about half the sugar.
Pineapple: The Sugar-Rich Tropical Treat
Pineapple is loved for its juicy, tangy flavor, but it’s another fruit packed with sugar. One cup of pineapple chunks contains about 16 grams of sugar, making it one of the higher-sugar fruits on the list. Recent dietary guidelines highlight pineapple as a fruit that can quickly add to your daily sugar intake. It’s also acidic, which, combined with sugar, can affect dental health as well. If you’re trying to control your blood sugar, pineapple is best eaten in small quantities or avoided altogether. Many nutritionists now suggest opting for fruits like kiwi, which offer vitamin C with less sugar. Pineapple may taste like vacation, but it’s not the best choice for low-sugar living.
Lychees: Exotic and Extra Sweet
Lychees are an exotic fruit that has become more popular in recent years, but they are among the highest-sugar fruits you can eat. A single cup of fresh lychees can have over 29 grams of sugar. That’s higher than almost any other common fruit, according to new research published in nutrition journals. Lychees are often eaten in large quantities at parties or in desserts, making it easy to overdo it. For people monitoring their sugar intake, lychees are generally recommended as an occasional treat, not a daily snack. Even canned lychees, which are often packed in syrup, should be avoided if you’re trying to cut sugar. If you want a sweet but lower-sugar option, try fresh peaches instead.
Figs: Nature’s Candy
Figs are sometimes called “nature’s candy” for good reason—they are incredibly high in sugar. One large raw fig can have nearly 8 grams of sugar, and people rarely stop at just one. Dried figs are even more concentrated, with one serving containing up to 24 grams of sugar. Recent clinical guidelines warn that figs can significantly spike blood sugar levels, especially when dried. If you’re prone to sugar cravings, figs might make it even harder to stick to a low-sugar plan. While they do offer fiber and antioxidants, their sugar content makes them risky for anyone seriously cutting back. If you need a similar texture with less sugar, try prunes in moderation.
Dates: The Ultimate Sugar Fruit
Dates are often used as a natural sweetener in recipes, but they are one of the highest-sugar fruits around. Just one Medjool date contains about 16 grams of sugar, and most people eat several at a time. In recent years, dates have become popular in “healthy” desserts, but experts warn that they can easily push you over your daily sugar goals. Studies show that dates cause a rapid spike in blood sugar, even more than many other fruits. If you’re looking for a sugar substitute, be cautious with dates—they’re almost pure sugar. For people with diabetes or anyone trying to limit sugar, dates are best used only in very small amounts, if at all.
Oranges: The Citrusy Sugar Source
Oranges are famous for their vitamin C and immune-boosting power, but they also contain a lot of sugar. A medium orange has about 12 grams of sugar, and orange juice is even higher—often over 20 grams per cup. Health organizations have recently pointed out that drinking orange juice can be almost as sugary as drinking soda. Oranges do have fiber, but most of that is lost when juiced. If you’re focused on reducing sugar, eating a whole orange is better than drinking juice, but even then, it’s best to limit your serving size. Other citrus fruits like lemons and limes are much lower in sugar and can be good alternatives.
Apples: Not as Innocent as They Seem
Apples are a staple in many people’s diets, but they’re not as low in sugar as most believe. A medium apple contains roughly 19 grams of sugar, and some varieties—like Fuji or Honeycrisp—have even more. Recent food studies highlight apples as one of the most frequently eaten fruits that can push sugar intake higher than expected. The skin does provide fiber, which helps slow sugar absorption, but the overall sugar content is still significant. For those trying to lower sugar, green apples (like Granny Smith) are a better choice because they have less sugar than red varieties. If you want something even lower in sugar, try snacking on celery or carrots instead.
