Grapes
Grapes are one of those fruits that seem so innocent, yet they pack a sugary punch that might surprise you. A single cup of grapes contains around 23 grams of sugar, making them one of the highest-sugar fruits available in supermarkets today. Experts warn that, despite their antioxidant content, grapes can raise blood sugar levels rapidly—a real issue for anyone managing diabetes or trying to keep their sugar intake minimal. Nutritionists in 2025 have continued to highlight grapes as a fruit to limit for anyone on a low-sugar diet, especially when weight loss is a goal. One registered dietitian recently commented, “People don’t realize how quickly a handful of grapes can exceed their daily sugar allotment.” If you can’t resist their juicy sweetness, try eating grapes in moderation or pairing them with a protein-rich snack to help stabilize blood sugar. It’s all about balance, but for those sensitive to sugar, grapes should be enjoyed sparingly.
Cherries
Cherries may look small, but their sugar content is anything but. A cup of sweet cherries delivers roughly 18 grams of sugar, putting them high on the list of fruits to limit on a low-sugar diet. While cherries are celebrated for their anti-inflammatory properties and rich antioxidant profile, their moderate glycemic index means they can cause blood sugar spikes. Dietitians frequently suggest that people looking to control their sugar intake opt for berries instead, as they’re typically lower in sugar. “Cherries are delicious, but the sugar adds up fast, especially if you’re snacking mindlessly,” a nutritionist shared in a recent 2025 interview. Eating cherries occasionally and in controlled portions can be part of a healthy diet, but frequent or large servings could sabotage your sugar goals. Remember, moderation is key, and there are always lower-sugar alternatives out there if you’re craving something sweet.
Bananas
Bananas are the ultimate grab-and-go snack, but their sugar content is often overlooked. A medium banana typically contains about 14 grams of sugar, which can be a significant chunk of your daily limit if you’re aiming for low sugar. While bananas are an excellent source of potassium and provide quick energy, they’re not the best choice for those who need to monitor their sugar closely. “Bananas are like nature’s candy bar,” a leading endocrinologist remarked recently, “convenient but surprisingly sugary.” For those on low-sugar diets, experts recommend either choosing smaller bananas or limiting how often you eat them. Alternatives such as raspberries or blackberries can offer nutrients with far less sugar. It’s still possible to enjoy bananas, but it’s wise to be mindful of portion sizes and frequency.
Figs
Figs are a true treat for the senses, known for their sweet flavor and unique texture. However, they sneak in a lot of sugar—about 8 grams in just one medium-sized fig. The situation becomes even more dramatic with dried figs, where a single serving can have up to 30 grams of sugar. That’s a sugar spike waiting to happen, especially for people on a low-sugar or diabetic diet. “Figs, particularly dried, are a concentrated source of sugar,” a dietitian emphasized during a 2024 nutrition workshop. While figs do provide fiber and micronutrients, their sugar content can easily outweigh the benefits for those who need to watch their intake. If you’re a fan, stick to fresh figs and enjoy them in small amounts. Pairing them with protein or a handful of nuts can help blunt the effect on your blood sugar.
Mangoes
Mangoes are often called the “king of fruits,” but they reign supreme when it comes to sugar content, too. A single medium mango can contain as much as 45 grams of sugar—making it one of the highest-sugar fruits in the world. Even though mangoes are loaded with vitamins A and C, their sugar load can quickly derail a low-sugar eating plan. “People are shocked when they see the sugar numbers for mangoes,” a nutritionist said in a recent news report. For anyone watching their sugar, it’s wise to treat mangoes as an occasional indulgence rather than a daily staple. If you can’t resist, try limiting the portion to a few slices and mixing them with lower-sugar fruits. That way, you still get the tropical flavor without the sugar overload.
Pineapple
Pineapple is a tropical favorite, but it’s far from innocent when it comes to sugar. One cup of pineapple chunks packs about 16 grams of sugar and also comes with a relatively high glycemic index. This means pineapple can spike blood sugar quickly, which is less than ideal for those on low-sugar diets. “Pineapple is sweet, juicy, and refreshing, but it’s easy to overdo it,” a dietitian said during a 2025 health segment. The fruit is full of vitamin C and bromelain, but these benefits can be overshadowed if you’re trying to keep your sugar intake low. To enjoy pineapple without the sugar spike, limit your serving size and consider pairing it with a source of protein or healthy fats. That way, you don’t have to miss out entirely.
Pomegranates
Pomegranates are often touted as a superfood, but they come with a hidden downside for low-sugar dieters. A medium pomegranate contains around 39 grams of sugar, much of it in the form of fructose. While their antioxidant and anti-inflammatory properties are impressive, the sugar content is hard to ignore for those who need to limit intake. “Pomegranates are nutrient-dense, but the sugar can add up quickly if you eat the whole fruit,” a nutrition expert pointed out in a recent discussion. Enjoying a sprinkle of pomegranate seeds on yogurt or salads is a great way to get their benefits without consuming too much sugar. For those especially sensitive to sugar, it’s better to treat pomegranates as an occasional addition rather than a mainstay in the fruit bowl.
Apples
It’s almost a cliché to say “an apple a day,” but apples aren’t always the best choice for a low-sugar lifestyle. A medium apple has about 19 grams of sugar, and some sweeter varieties can have even more. While apples are high in fiber and vitamin C, their sugar content can cause blood sugar to rise, especially if eaten alone. Nutritionists recommend choosing smaller apples or pairing apple slices with nut butter or cheese to help slow sugar absorption. “People think of apples as harmless, but the sugar really adds up,” a registered dietitian explained in a 2024 nutrition article. If you’re working to limit sugar, be mindful of portion sizes and avoid loading up on apples every day.
Oranges
Oranges are a go-to snack for many health-conscious eaters, but their sugar content often gets overlooked. A medium orange contains about 12 grams of sugar, and it’s easy to eat more than one in a sitting. Even though oranges are a top source of vitamin C and hydration, their sugar load can be problematic for those on low-sugar diets. “Oranges are refreshing, but it’s better to enjoy them occasionally rather than daily if you’re watching sugar,” a nutritionist shared in a recent interview. Lower-sugar citrus options like lemons and limes can provide flavor without as much sugar. If you love oranges, stick with small portions and avoid drinking orange juice, which is even higher in sugar per serving.
Pears
Pears round out the list as another fruit that can sneak in more sugar than expected. A medium pear contains roughly 17 grams of sugar, making it a fruit to enjoy in moderation if you’re cutting back on sugar. While pears offer dietary fiber and an array of vitamins, their natural sugar content can be a stumbling block for low-sugar eaters. “Pears are nutritious, but the sugar is something people often overlook,” a dietitian said in a 2025 nutrition panel. Pairing pears with nuts or cheese can help slow down sugar absorption and make for a more balanced snack. If pears are a favorite, try reserving them for special treats or mixing them with lower-sugar fruits in a salad.
