Bananas
Bananas are often a go-to snack, but they pack a surprising punch when it comes to sugar content. A medium banana contains about 14 grams of sugar, according to the USDA’s FoodData Central database. While bananas provide potassium and fiber, their high sugar level can spike blood glucose, which is especially concerning for people managing prediabetes or diabetes. In recent years, dietitians have increasingly cautioned against frequent banana consumption for those aiming to reduce sugar, as reported in a 2024 article by Healthline. Bananas also have a higher glycemic index compared to many other fruits, meaning they can raise blood sugar more quickly. If you’re determined to cut down on sugar, try swapping bananas for lower-sugar fruits like berries. The convenience of bananas is great, but the sugar content is hard to ignore for anyone counting their carbs.
Grapes
Grapes might seem like a healthy, bite-sized treat, but they are surprisingly high in sugar. One cup of red or green grapes contains about 23 grams of sugar, based on data from the USDA. That’s more than a standard chocolate chip cookie! Recent research published in the Journal of Nutrition in 2023 highlights that grapes can cause a rapid increase in blood sugar due to their natural glucose and fructose content. While grapes offer antioxidants, their sugar load outweighs these benefits for those cutting back. Eating grapes in moderation is key, but if you’re serious about slashing sugar, it’s best to avoid snacking on them regularly. Many people are shocked when they realize how much sugar is in just a handful of grapes compared to other fruits.
Mangoes
Mangoes are known for their tropical sweetness, and with good reason: a single cup of sliced mango contains nearly 23 grams of sugar, according to the USDA. In 2024, the American Diabetes Association emphasized that mangoes have among the highest sugar content of any commonly eaten fruit. This can be problematic if you’re watching your sugar intake or managing blood sugar levels. Recent studies also show that mangoes have a moderate glycemic index, which means they can still cause blood sugar spikes. As delicious as mangoes are, their sugar content puts them squarely on the list of fruits to avoid for anyone trying to cut down. Choosing alternatives like kiwi or strawberries can help keep sugar in check without sacrificing flavor.
Cherries
Cherries are another fruit that often surprises people with their sugar content. One cup of sweet cherries can contain up to 18 grams of sugar, according to the USDA’s data. A 2023 study featured in the journal Nutrients confirmed that cherries rank higher in sugar than most berries and are best enjoyed in small amounts. Their juicy, tart flavor masks just how sugary they are, making it easy to overeat them. For people with blood sugar concerns, cherries’ natural sugars may lead to unwanted spikes, especially when eaten by the bowlful. Swapping cherries for raspberries or blackberries, both of which have less sugar, is a smart move for anyone aiming to cut back. The bottom line: cherries are delicious, but not the best choice for a low-sugar diet.
Pineapple
Pineapple’s vibrant flavor is matched by its high sugar content. A single cup of pineapple chunks contains about 16 grams of sugar, according to USDA figures. In a 2024 review published in the journal Diabetes Therapy, experts pointed out that pineapple’s sugar content can make it a risky choice for people managing their carbohydrate intake. The natural sugars in pineapple are absorbed quickly, leading to fast increases in blood glucose. While pineapple offers vitamin C and manganese, its sugar concentration is hard to overlook. For those focusing on cutting down sugar, it’s better to opt for citrus fruits like grapefruit, which are lower in sugar. Even a small serving of pineapple can tip the scales for your daily sugar goals.
Lychee
Lychee is a lesser-known fruit in the West but is prized for its sweet, floral flavor. However, it is packed with sugar: a cup of fresh lychee contains around 29 grams of sugar, as recorded by the USDA. That makes lychee one of the highest-sugar fruits commonly available. Research published in 2023 in the International Journal of Food Sciences and Nutrition warned that lychee’s sugar content can be a hidden trap for those monitoring their intake. The small size and bite-sized nature of lychee make it easy to consume a lot quickly, compounding the issue. If you’re looking for exotic flavors without the sugar, try passionfruit or papaya, which typically have less sugar per serving. Lychee’s sugar load is simply too high for many low-sugar diets.
Figs
Figs may look humble, but they are deceptively sweet. Fresh figs contain about 13 grams of sugar per two medium fruits, as verified by USDA data. Dried figs are even more concentrated, sometimes containing up to 24 grams of sugar per quarter cup. In a 2023 review from Nutrition Today, experts highlighted that figs, especially dried, are among the highest-sugar fruits available. Their natural sweetness makes them a popular snack, but also a risky one for those watching their sugar intake. Figs do offer fiber, but the sugar content is hard to ignore. Swap figs for fresh peaches or plums for a lower-sugar alternative.
Dates
Dates are often marketed as a healthy sweetener, but they are extremely high in sugar. Just two Medjool dates contain about 32 grams of sugar, according to the USDA. In recent years, dietitians have cautioned against using dates as a daily snack for people looking to reduce sugar, citing their high glycemic impact. The American Journal of Clinical Nutrition in 2024 noted that dates, while rich in fiber, can cause blood sugar spikes if not eaten in strict moderation. Their sticky, candy-like texture makes them easy to eat in excess, further compounding the sugar problem. If you need a sweet fix, try a small handful of blueberries instead. Dates are better reserved for special occasions if you’re cutting down on sugar.
Jackfruit
Jackfruit has grown in popularity as a meat substitute, but it’s also surprisingly high in sugar. One cup of raw jackfruit contains about 31 grams of sugar, according to the USDA. A 2024 study in Food Chemistry found that jackfruit’s sugar content is significant enough to warrant caution for those with diabetes or anyone reducing sugar. While jackfruit is a good source of vitamin C and dietary fiber, its sugar load is on par with some desserts. For anyone watching their carbohydrate intake, jackfruit should be enjoyed sparingly. Instead, try using low-sugar vegetables like zucchini or eggplant in your cooking to avoid hidden sugars.
Persimmons
Persimmons are an autumn favorite, but they pack a lot of sugar. A medium-sized persimmon can have up to 21 grams of sugar, as listed in the USDA FoodData Central. Recent guidelines from the American Diabetes Association in 2023 point out that persimmons are among the fruits to be careful with for anyone managing blood sugar. Their honey-like flavor makes them irresistible, but that sweetness comes at a cost. Eating just one persimmon could account for nearly half of the recommended daily sugar intake for people with diabetes. If you love the flavor, limit your portion or try mixing small pieces into a salad with lower-sugar greens. Persimmons are best enjoyed occasionally if you’re serious about reducing sugar.
