Grapes: A Sweet Trap
Grapes might look like the perfect bite-sized snack, but they carry a hidden secret—an unexpectedly high sugar content. Just one cup of grapes holds about 23 grams of sugar. That’s nearly the total daily limit recommended for women by the American Heart Association. Grapes taste refreshing and are easy to eat by the handful, which can make it dangerously simple to blow past your sugar goals without realizing it. Nutritionist Sarah Johnson points out that while grapes are full of beneficial antioxidants, the sugar load can easily outweigh these positives for anyone watching their intake. This means that even though grapes are natural, their sugar can impact your blood glucose much like other high-sugar foods. If you’re looking to keep your sugar lower, you might want to swap grapes for berries or cucumber slices instead.
Cherries: Small but Mighty Sweet
Cherries may be tiny, but don’t let their size fool you—they’re loaded with sugar. A single cup of sweet cherries contains about 18 grams of sugar, which sneaks up fast if you’re munching straight from the bowl. While cherries are famous for their antioxidants and inflammation-fighting powers, the sugar content can quickly add up for anyone trying to cut back. A 2024 study in the Journal of Nutrition found that high-sugar fruits like cherries can even trigger more cravings for other sweet foods, making it harder to stick to a lower-sugar eating plan. Registered dietitians often suggest eating cherries in moderation, keeping your portions small to avoid overdoing it. If you can’t resist their juicy flavor, try pairing cherries with plain yogurt for a little extra protein and balance.
Bananas: The Potassium King with a Sugar Surprise
Bananas are celebrated for their potassium—excellent for heart health and preventing cramps—but they’re not as innocent as they seem. A medium banana contains around 14 grams of naturally occurring sugar. This can be a significant amount, especially if you’re eating more than one a day or combining bananas with other fruits. Nutrition expert Dr. Emily Carter highlights that bananas, while healthy, can cause blood sugar spikes if not eaten with other nutrients like protein or healthy fats. For those cutting down on sugar, Dr. Carter recommends reaching for berries, which offer similar vitamins and fiber with less sugar. It’s best to enjoy bananas occasionally and pair them with nuts or a scoop of nut butter to soften the sugar impact.
Figs: A Natural Candy
Figs may look humble, but they’re often called “nature’s candy” for a reason. One medium fig contains about 8 grams of sugar, and just a few can quickly push your intake over the edge. Dried figs are even more concentrated—a small serving can pack as much as 30 grams of sugar due to the loss of water. While figs offer fiber and a boost of minerals, their high sugar content led the American Diabetes Association in 2025 to caution against eating them in large amounts if you’re tracking your sugars. Figs can be a delicious treat, but it’s wise to eat them in moderation, maybe slicing one or two over a salad rather than eating a whole handful.
Mangoes: Tropical Temptation
Mangoes are the classic taste of summer, bursting with tropical sweetness. But beneath that sunny flavor, a medium mango contains a whopping 45 grams of sugar—making it one of the most sugar-heavy fruits you can find at the grocery store. Mangoes do offer an impressive mix of vitamins A and C, but their sugar content is enough to give pause if you’re cutting back. In 2024, researchers found that regular consumption of high-sugar fruits like mangoes could increase insulin resistance, especially in people with existing metabolic concerns. For those focused on managing their sugar, it’s best to keep mangoes as an occasional treat and consider fruit options like melon or kiwi that come with fewer grams of sugar per serving.
Pomegranates: A Juicy Dilemma
Pomegranates are often praised as a superfood, but they bring a surprising amount of sugar to the table. A single medium pomegranate contains around 39 grams of sugar, most of it in the form of fructose. While pomegranates are loaded with antioxidants and have been linked to heart health and lower inflammation, the sugar content can present a real challenge for those working to lower their sugar intake. New dietary advice suggests being cautious with fruits like pomegranates if you’re tracking sugars, since portion sizes are easy to underestimate. Using pomegranate seeds as a bright garnish on salads or yogurt can let you enjoy the flavor without overloading on sugar.
Dried Fruits: The Sugar Concentrate
Dried fruits like raisins, apricots, and dates are often marketed as healthy snacks, but they’re actually some of the most concentrated sources of fruit sugar out there. During the drying process, the water is removed but the sugar remains—meaning a small handful of raisins can deliver up to 29 grams of sugar. While dried fruits do deliver fiber and nutrients, they’re calorie-dense and can cause quick spikes in blood sugar. Nutritionist Lisa Tran advises people to stick to fresh fruit where possible to avoid accidentally eating several servings of sugar in one go. If you do turn to dried fruits for convenience, pair them with nuts or seeds to help slow the sugar’s impact.
