Have you ever grabbed a handful of grapes or a few slices of mango, thinking you’re making the healthiest choice, only to find out you just loaded up on sugar? It’s a shocker, but some of the most innocent-looking fruits can pack more sugar than a candy bar. For anyone watching their sugar intake—whether for weight loss, diabetes, or just feeling better—knowing which fruits to skip can be a game changer. Let’s unravel the sweet truth about these ten sugary fruits that might just be sabotaging your low-sugar goals.
Dates (The Sugariest Fruit)
Dates are like nature’s candy, and it’s no exaggeration. Just one Medjool date can have about 16 grams of sugar, and most people don’t stop at just one. If you sit down with a small handful, you could easily be consuming as much sugar as a can of soda without realizing it. Dates are often used in healthy recipes as a sweetener, but if you’re working on reducing sugar, these little fruits can quickly derail your efforts. They do offer fiber and potassium, but their sugar content is sky-high compared to almost every other fruit. If you crave that caramel-like sweetness, try using a smaller amount or swap dates for berries, which have far less sugar. For those with blood sugar concerns, dates are best viewed as an occasional treat, not an everyday snack.
Mangoes
Few things taste as bright and sunny as a ripe mango, but these tropical fruits are sugar bombs in disguise. A medium mango can contain a whopping 45 grams of sugar—that’s more than what’s found in some desserts! While mangoes are loaded with vitamin C and vitamin A, their sugar content makes them tricky for anyone trying to manage blood sugar or lose weight. Even a small serving can push your daily sugar intake over the edge. Instead of eating an entire mango, consider slicing a few pieces to sprinkle on top of yogurt or a salad. This way, you still get that tropical flavor without the sugar overload.
Grapes
Grapes are the ultimate grab-and-go fruit, perfect for snacking, but they’re surprisingly sugary. One cup of grapes contains about 23 grams of sugar. Since grapes are small and easy to eat by the handful, it’s easy to lose track of just how much you’re eating. The sugar in grapes is natural, but it still counts toward your daily total, especially if you’re trying to cut back for health reasons. Grapes do offer hydration and antioxidants, but if sugar is your concern, try swapping them for cucumber slices or berries, which will help keep your sugar levels more stable throughout the day.
Cherries
Cherries are like little jewels—sweet, juicy, and hard to resist. But a single cup of sweet cherries delivers about 18 grams of sugar. That’s a lot for such a small serving! Cherries boast powerful antioxidants and anti-inflammatory benefits, but their sugar content can cause rapid spikes in blood sugar, which is bad news if you have diabetes or are trying to avoid sugar crashes. If you love cherries, you might want to try tart cherries, which have a lower sugar content, or limit yourself to a handful instead of a whole bowl.
Bananas (Very Ripe)
Bananas are a staple in many diets, but did you know that a banana’s sugar content increases as it ripens? A very ripe banana can have around 14 grams of sugar or more. The brown spots on a banana are a sign that the starches have turned into sugars, making them even sweeter—sometimes almost syrupy. While bananas are famous for their potassium and fiber, those watching sugar should aim for bananas that are just turning yellow, rather than fully spotted and soft. This keeps your sugar intake lower and still gives you that satisfying banana flavor.
Pineapple
Pineapple tastes like pure sunshine, but it’s loaded with sugar. A cup of pineapple chunks contains about 16 grams of sugar, making it one of the higher-sugar tropical fruits. The natural acids in pineapple can also make it seem even sweeter, which can be deceiving. While pineapple is rich in vitamin C and manganese, the sugar content is something to be cautious about. If you enjoy pineapple, try pairing it with protein or healthy fat—like a few nuts—to slow down sugar absorption. It’s all about balance and keeping those sugar spikes at bay.
Pomegranates
Pomegranates are often considered a superfood, but there’s a hidden caveat: sugar. A medium pomegranate has around 39 grams of sugar. That’s nearly as much as a whole chocolate bar! Pomegranate seeds (arils) are packed with antioxidants, but if you’re spooning them on top of everything, you might be getting more sugar than you bargained for. If you love the tart crunch of pomegranate, sprinkle a small amount over salads or yogurt instead of eating a whole fruit in one sitting.
Lychees
Lychees are exotic, fragrant, and incredibly sweet—almost like a floral candy. But a cup of lychees contains about 29 grams of sugar, which is quite a lot for their petite size. Their high vitamin C content is a plus, but if you’re aiming to cut back on sugar, lychees should be a rare treat. Eating a few at a time can let you enjoy their unique taste without sending your sugar consumption through the roof. Remember, just because something is called a “superfruit” doesn’t mean it’s automatically low in sugar.
Figs (Especially Dried)
Figs might surprise you with their sweetness, especially dried figs. Just one dried fig contains about 5 grams of sugar, and it’s easy to eat several in one sitting. A serving can add up quickly, and before you know it, you’ve eaten the sugar equivalent of a candy bar. Fresh figs are lower in sugar, but they still pack a punch compared to many other fruits. Figs are a great source of fiber and minerals, but they are best enjoyed in moderation, particularly if you’re watching your sugar intake. Use them as a garnish or mix a small amount into a salad for a touch of natural sweetness.
Tangerines & Oranges (Juice is Worse)
Oranges and tangerines are classic, refreshing fruits, but don’t let their reputation fool you. A medium tangerine has about 9 grams of sugar, and a medium orange has around 12 grams. That’s before you even get to the juice, which is far worse—just one cup of orange juice can have more sugar than a soda, and it lacks the fiber that whole fruit provides. If you’re trying to cut back on sugar, stick to whole fruits and skip the juice. Even then, be mindful of portion sizes to avoid an unexpected sugar rush.
