Have you ever wondered why your attempts to cut down on sugar just don’t seem to work, even though you’re eating plenty of fruit? It’s shocking, but some of nature’s sweetest gifts are actually sugar bombs in disguise. If you’ve been loading up on “healthy” fruit, you might be sabotaging your own efforts without even realizing it. Let’s pull back the curtain on the 10 fruits that can secretly spike your sugar intake—and why being picky about your produce might just be the secret weapon you need.
Dates (Worst for Sugar)
Dates might look harmless, but they’re like candy straight from the tree. Just one Medjool date can deliver a staggering 16 grams of sugar—more than a whole bowl of many other fruits. Imagine popping three or four dates as a snack, thinking you’re making a healthy choice, only to end up with more sugar than a chocolate bar. They’re often blended into smoothies or used as a “natural” sweetener, but don’t be fooled: sugar is sugar, no matter where it comes from. While dates do offer some fiber and antioxidants, their intense sweetness can easily cause a spike in blood glucose. For anyone managing diabetes or trying to keep their weight in check, dates are one fruit best left for rare occasions or replaced with something less sweet.
Mango
There’s something irresistible about a ripe, juicy mango. But beneath that delicious tropical flavor lurks a sugar content that can knock your healthy eating plans off course. A medium-sized mango packs about 45 grams of sugar—that’s more than two cans of soda! It’s easy to forget how much sugar is hiding beneath the skin when you’re slicing one up for a salad or smoothie. Even though mangoes deliver vitamins like A and C, the sugar load is hard to ignore. If you can’t resist the taste, try using just a few slices as an accent in your dish instead of making mango the main event.
Grapes
Grapes are the ultimate grab-and-go snack. They’re bite-sized, refreshing, and so easy to eat by the handful—but that’s where the trouble starts. One cup of grapes contains about 23 grams of sugar, and because they’re so small, it’s easy to lose track of how many you’ve eaten. Before you know it, you’ve polished off half the bag and downed a day’s worth of sugar in one sitting. Grapes are also often dried into raisins, which are even more concentrated in sugar. If you’re trying to watch your sugar intake, it might be better to swap grapes for berries, which tend to be lower in sugar.
Cherries
Cherries look innocent enough, and they’re praised for their antioxidants and anti-inflammatory properties. But don’t let their small size deceive you—one cup of sweet cherries has about 18 grams of sugar. Their juicy, tart flavor makes them easy to overeat, especially in the summer months when they’re in season. Even though they may help with sleep and inflammation, cherries can still cause blood sugar to spike if you eat too many. For a lower-sugar option, try tart cherries, which have a more sour flavor and less sugar per serving.
Pineapple
There’s no mistaking the vibrant, tropical flavor of pineapple. But that sweetness comes at a cost—about 16 grams of sugar per cup. Pineapple is famous for its vitamin C content and bromelain, an enzyme that’s said to help with digestion. However, its high sugar level means you need to watch your portions carefully. It’s easy to eat a lot of pineapple at once, especially in fruit salads or smoothies. If you love pineapple, try pairing it with some protein, like cottage cheese or Greek yogurt, to help balance out the sugar rush.
Bananas (Very Ripe)
Bananas are everywhere—breakfast bowls, smoothies, baked goods. But as they ripen, their starches turn into sugar, making very ripe bananas much higher in sugar than their greenish counterparts. A medium, very ripe banana can have up to 14 grams of sugar. That’s a lot for a fruit that’s so easy to eat on the go. If you’re trying to cut down on sugar, consider using less ripe bananas, which are firmer and less sweet. Or, slice your banana and use half in your meal instead of the whole thing.
Figs (Fresh or Dried)
Figs are a favorite for their unique flavor and chewy texture, but they’re also sugar powerhouses—especially when dried. A single dried fig contains about 5 grams of sugar, and it’s easy to eat several in one sitting. Fresh figs aren’t much better, with around 8 grams each. While figs offer fiber and antioxidants, their high sugar content can make them a risky choice for anyone watching their sugar intake. If you love figs, try mixing just one or two into a meal instead of making them the main ingredient.
Lychee
Lychee’s sweet, floral taste is a real treat, but it comes with a price—a cup of these tropical fruits contains around 29 grams of sugar. They’re often served at parties or special occasions, making it easy to eat a lot without realizing just how much sugar you’re consuming. Lychee does provide vitamin C and antioxidants, but its high sugar content means it should be saved for rare treats rather than everyday snacks. If you want a taste of the tropics without the sugar, try a slice of kiwi or a small serving of papaya instead.
Pomegranate Seeds
Pomegranate seeds are little jewels packed with nutrients and antioxidants. But don’t let their size fool you—a cup can contain about 24 grams of sugar. They’re often sprinkled on salads or mixed into yogurt, adding a burst of flavor and color, but also a surprising amount of sugar. If you’re keeping an eye on your sugar intake, use pomegranate seeds as a garnish rather than a main ingredient. Sometimes, just a spoonful is enough to get the flavor and the health benefits without the sugar overload.
Fruit Juice (Even Fresh-Pressed)
Fruit juice seems like a healthy choice, especially when it’s freshly squeezed. But here’s the surprising truth: a single cup of orange juice can have around 22 grams of sugar—and that’s without any of the fiber you get from eating whole fruit. Without fiber, the sugar in juice is absorbed rapidly, leading to quick spikes in blood sugar. It’s easy to drink several cups of juice in a day, thinking you’re making a healthy choice, but you might be getting more sugar than you bargained for. If you’re trying to cut back, stick to whole fruit, or dilute your juice with water to lower the sugar content.
