Mangoes
Mangoes are often celebrated for their rich flavor and creamy texture, but they’re also loaded with natural sugars. A single cup of sliced mango contains around 23 grams of sugar, according to the USDA FoodData Central. For people trying to manage their blood sugar, that’s a hefty dose in just one serving. In 2024, nutritionists from the American Diabetes Association warned that tropical fruits like mangoes can spike glucose levels quickly, especially if eaten alone. While these fruits are packed with vitamins A and C, their high sugar content outweighs their benefits for anyone on a low-sugar diet. Mangoes are especially tricky because their sweetness can mask just how much sugar you’re actually consuming. If you’re watching your sugar intake, it’s best to enjoy mangoes only occasionally, if at all.
Grapes
Grapes might seem like the perfect grab-and-go snack, but a cup of red or green grapes packs about 23 grams of sugar, as reported by the USDA. Their small size can be deceiving, making it easy to eat several handfuls before realizing how much sugar you’ve consumed. Recent studies from Harvard Medical School in 2023 highlighted that grapes have a high glycemic index, meaning they can raise blood sugar levels rapidly. They’re also often included in fruit salads and party platters, so it’s easy to overindulge without thinking. While grapes are filled with antioxidants like resveratrol, the spike in sugar can be a real problem for those looking to cut back. Choosing lower-sugar fruits, like berries, can be a smarter swap.
Bananas
Bananas are a staple in many people’s diets, but they’re surprisingly high in sugar, especially when fully ripe. One medium banana contains about 14 grams of sugar, according to recent USDA statistics. As bananas ripen, their starches convert to sugars, making them even sweeter. The Centers for Disease Control and Prevention (CDC) recently noted in a 2024 report that people with prediabetes or insulin resistance should limit bananas due to their sugar and carbohydrate content. While bananas provide potassium and fiber, their sweet punch can undermine efforts to eat less sugar. If you’re craving a banana, opt for a smaller size and pair it with protein to slow sugar absorption.
Pineapple
Pineapple is known for its bold, tropical taste, but it’s also one of the highest-sugar fruits out there. A single cup of pineapple chunks contains roughly 16 grams of sugar, according to the USDA’s 2023 update. The fruit’s sugar is mostly in the form of simple carbohydrates, which can quickly affect blood sugar levels. The Glycemic Index Foundation rates pineapple as a high-GI food, meaning it’s digested and absorbed rapidly. In recent dietitian guidance from 2025, experts cautioned those following a low-sugar lifestyle to be wary of pineapple, especially in juices or smoothies where sugar content is concentrated further. Pineapple does have impressive amounts of vitamin C and manganese, but its sugar content often outweighs these benefits for people looking to cut back.
Cherries
Cherries are juicy, tart, and beloved in summer, but they’re also sugar-packed. The USDA states that one cup of sweet cherries contains around 18 grams of sugar. A 2024 analysis by the Mayo Clinic emphasized that cherries can elevate blood sugar quickly due to their simple sugars. What’s striking is how easy it is to eat a large quantity of cherries in one sitting—especially when they’re in season. Though cherries offer antioxidants like anthocyanins, their sugar load can be trouble for anyone aiming to reduce sugar. Reaching for a handful of nuts instead can help keep your sugar goals on track.
Figs
Figs are often found fresh or dried, and either way, they’re sweet enough to rival candy. According to the USDA, a medium-sized fresh fig contains about 8 grams of sugar, while just two dried figs can have up to 20 grams. Figs rank high on the glycemic index, so they can spike your blood sugar just as quickly as many desserts. The Cleveland Clinic highlighted in 2024 that dried figs are more problematic because their sugar is concentrated and they’re easy to overeat. While figs add fiber and minerals, their sugar content can quickly add up, especially in granola bars or breakfast cereals. For anyone reducing sugar, figs should be seen as an occasional treat, not a daily staple.
Lychees
Lychees, with their fragrant sweetness, are a popular choice in fruit salads and desserts, but they come with a sugar warning. The USDA’s 2023 data shows that just one cup of fresh lychees contains about 29 grams of sugar—one of the highest among fruits. This high sugar concentration means that even a small serving can exceed your daily added sugar goals. In 2024, the World Health Organization referenced lychees as a fruit to limit for those managing metabolic health. While the fruit is rich in vitamin C, it’s also notorious for spiking blood sugar. If you love the taste, limit your portion to just a few pieces to stay within your sugar targets.
Dates
Dates are often marketed as a healthy sweetener or snack, but their sugar content is astonishing. The USDA reports that a single Medjool date contains about 16 grams of sugar, and few people stop at just one. A 2025 report from the American Heart Association noted that dates are essentially nature’s candy—delicious but potentially problematic if you’re avoiding sugar. Dates are commonly used in energy bars, smoothies, and desserts, which can make it easy to underestimate how much sugar you’re eating. Their natural sweetness makes them popular, but for anyone serious about cutting back on sugar, dates are better left for special occasions.
Watermelon
Watermelon is a summertime favorite, known for its refreshing juiciness, but it’s also high in sugar when eaten in large quantities. The USDA states that one cup of diced watermelon contains about 9 grams of sugar, which may not sound like much, but servings often go well beyond a single cup. Watermelon has a high glycemic index, meaning it can cause rapid spikes in blood sugar, as highlighted in a 2023 review by the Glycemic Index Foundation. While it’s mostly water and low in calories, the sugar content can add up fast during a hot day or a picnic. If you’re watching your sugar, consider limiting your portion or pairing watermelon with some cheese or nuts to slow down sugar absorption.
Apples
Apples are often considered the poster child for healthy eating, but they’re not as innocent as they seem when it comes to sugar. A medium apple contains about 19 grams of sugar, according to the USDA’s 2024 figures. This can be a significant amount for those trying to limit their sugar intake, especially since apples are often eaten as a snack between meals. Recent guidance from the American Diabetes Association suggested that people with blood sugar concerns should monitor their apple consumption, particularly with sweeter varieties like Fuji or Honeycrisp. While apples offer fiber and vitamin C, their sugar content means they should be eaten in moderation, not as an all-day snack.
