Bananas
Bananas are one of the most popular fruits in the world, but anyone watching their sugar should be careful. A medium banana can contain around 14 grams of sugar, according to the USDA. The natural sugars in bananas, mainly fructose and glucose, can cause a rapid spike in blood sugar. For people with diabetes or those on a low-sugar diet, this can be a concern. Bananas are often celebrated for their potassium, but that comes with a sugary price. If you want to enjoy a banana, opt for a smaller one or pair it with protein to slow sugar absorption. Athletes often eat bananas for quick energy, but for anyone seeking to reduce sugar, they may not be the best choice. Instead, try switching to berries, which have less sugar per serving.
Grapes
Grapes are sweet, juicy, and tempting, but they pack a surprising amount of sugar in a small package. A cup of red or green grapes can have up to 23 grams of sugar, making them one of the higher-sugar fruits, according to the USDA. Grapes are easy to overeat because they are small and bite-sized. Eating a few handfuls can add up quickly and spike your blood sugar. Research shows that grapes have a high glycemic index, which means they can raise your blood sugar faster than other fruits. If you’re aiming to reduce your sugar intake, grapes might not be your best friend. Consider slicing a few grapes into a salad for flavor rather than eating them by the bunch.
Mangoes
Mangoes are often called the “king of fruits” in tropical countries, but they are also kings of sugar content. A single cup of sliced mango delivers about 23 grams of sugar, based on USDA data. This makes mangoes one of the highest-sugar fruits you can eat. Their natural sweetness makes them a summer favorite, but that sweetness is exactly what makes them tricky for low-sugar diets. Recent studies on fruit sugars warn that frequent mango consumption can make blood sugar control harder for people with prediabetes. Mangoes do provide vitamins like vitamin C and A, but if you’re focused on sugar reduction, you might want to enjoy mangoes only occasionally, and in small amounts.
Cherries
Cherries may be tiny, but they are packed with sugar. One cup of sweet cherries contains about 18 grams of sugar, according to the USDA. Cherries are often eaten as a snack or added to desserts, and their juicy flavor makes them easy to eat in large quantities. Unlike some other fruits, cherries do not have much fiber, which means their sugar hits your bloodstream quickly. Recent nutritional research from major health organizations suggests that those with blood sugar issues should be careful with portion sizes when eating cherries. They’re delicious, but it’s easy to eat a lot without realizing just how much sugar you’re getting. If you love cherries, consider eating just a small handful rather than a whole bowl.
Pineapples
Pineapples are tropical fruits that burst with sweetness, but that comes at a cost. A single cup of pineapple chunks can have around 16 grams of sugar, based on USDA nutrition facts. The sugar content in pineapples is partly why they taste so refreshing, especially in juices and smoothies. However, pineapple is also known for its high glycemic load, which can cause sharp increases in blood sugar. Nutritionists often recommend limiting pineapple if you need to watch your sugar intake, especially for people with diabetes or metabolic syndrome. While pineapples are rich in vitamin C and other nutrients, their sugar content can make them a less ideal choice compared to lower-sugar fruits.
Lychees
Lychees are fragrant, floral, and incredibly sweet, but they are one of the highest-sugar fruits you can eat. Just one cup of fresh lychees contains about 29 grams of sugar, according to the USDA. This sugar level is higher than many sodas and sweet snacks. Lychees are popular in Asian cuisine and often used in desserts, but their sugar content can be a shock for anyone trying to cut back. Studies published in recent years highlight how lychees can rapidly raise blood sugar, especially if eaten in large amounts. If you’re on a low-sugar diet, it’s wise to limit lychees or choose a different fruit altogether.
Figs
Figs are unique in flavor and texture, and their sweetness is unmistakable. A single medium fig contains around 8 grams of sugar, and a small serving of dried figs can be even higher, reaching up to 20 grams per ounce, according to the USDA. Dried figs are concentrated in sugar because the water has been removed, making them even more potent. New research in nutrition journals shows that dried fruits like figs can quickly exceed recommended sugar limits. While figs do have fiber, their high sugar makes them less ideal for those trying to reduce sugar intake. Fresh figs are somewhat better, but portion control is still important.
Dates
Dates are often called nature’s candy, and for good reason. Just two Medjool dates contain about 32 grams of sugar, making them a sugar bomb in disguise, based on USDA data. Dates are commonly used in energy bars and desserts, especially in plant-based diets, but their sugar content is among the highest of any fruit. Recent dietary guidelines recommend caution with dates, especially for people at risk of diabetes. Even though they have fiber and minerals, the sugar in dates can quickly add up. If you want to cut back on sugar, dates should be limited or swapped for lower-sugar snacks.
Watermelon
Watermelon seems like a healthy, hydrating treat, but its sugar content can surprise you. One wedge of watermelon (about 286 grams) can have 18 grams of sugar, according to the USDA. Since watermelon is mostly water, people often eat large servings, which means more sugar without realizing it. Watermelon also has a high glycemic index, so it can raise blood sugar quickly. New research from 2024 highlights that large servings of watermelon can be a hidden source of excess sugar, especially for children and people with insulin resistance. If you want to enjoy watermelon, try smaller portions and pair it with protein or healthy fats.
Oranges
Oranges are known for their vitamin C, but they’re also a significant source of sugar. One medium orange contains around 12 grams of sugar, based on USDA data. Orange juice, which is even more concentrated, can have double that amount in a single glass. Nutritionists warn that drinking juice instead of eating whole fruit removes fiber, causing an even bigger sugar spike. Recent studies show that frequent orange juice consumption is linked to increased blood sugar and weight gain. While oranges are healthier than many processed snacks, it’s important to keep an eye on portion sizes if you’re trying to cut back on sugar.
