Bananas
Bananas are a beloved fruit for their creamy texture and natural sweetness, but they pack a hefty sugar punch. One medium banana contains about 14 grams of sugar, according to the USDA FoodData Central. This makes them a less-than-ideal choice for anyone trying to keep their sugar intake in check. While they do offer potassium and fiber, their high glycemic index means they can spike blood sugar quickly. Recent research from 2024 on glycemic loads in common fruits confirms bananas rank among the higher-sugar options. For those on a low-sugar diet, it may be best to enjoy bananas sparingly.
Grapes
Grapes might look innocent, but they are surprisingly high in sugar. A single cup of red or green grapes can contain up to 23 grams of sugar, as verified by the USDA. Their small size makes it easy to eat more than a standard portion, which can quickly add up. Studies published in the Nutrition Journal in 2023 highlighted grapes as one of the highest-sugar fruits commonly consumed in the US. While grapes do contain antioxidants, their sugar content can sabotage low-sugar goals. Portion control is tricky, so skipping them might be the best choice.
Mangoes
Mangoes are tropical favorites, but their sugar content is off the charts. The USDA reports that a single cup of sliced mango has about 23 grams of sugar. A 2024 analysis in Diabetes Spectrum highlighted mangoes as one of the top fruits to avoid for blood sugar management. Mangoes have a higher glycemic index than many other fruits, meaning they can cause rapid spikes in blood sugar. While they do offer vitamin C and A, their sugar load outweighs their benefits for those watching sugar intake. They are best left out of a low-sugar diet.
Cherries
Cherries may be small, but they are mighty when it comes to sugar. One cup of cherries contains 18 grams of sugar, according to the latest USDA data. A 2023 study in the Journal of Nutrition and Health warned that cherries’ sugar content can be deceptive due to their small size. People tend to eat large handfuls, which increases sugar consumption without realizing it. Cherries also have a moderate glycemic index, so they can impact blood sugar more than some berries. For stricter low-sugar plans, skipping cherries is a smart move.
Pineapple
Pineapple’s juicy sweetness comes at a cost: one cup of pineapple chunks contains about 16 grams of sugar, as per the USDA. Research from 2023, published in Frontiers in Nutrition, showed pineapple’s glycemic index is higher than most fruits, making it particularly risky for those managing blood sugar. While pineapple is loaded with vitamin C and manganese, its sugar level is difficult to balance on a low-sugar diet. Even small servings can push sugar intake over the recommended limits. It’s wise to avoid pineapple if sugar control is a priority.
Lychee
Lychee is an exotic fruit often overlooked, but it is among the highest sugar fruits available. A single cup has roughly 29 grams of sugar, based on USDA figures. A recent 2024 review in the Asia Pacific Journal of Clinical Nutrition highlighted lychee as a fruit to avoid for individuals with metabolic syndrome or prediabetes. Despite its vitamin C content, the sugar level is simply too high for most low-sugar diets. The natural sweetness of lychee can be tempting, but moderation is rarely enough to offset its impact.
Figs
Fresh figs are often associated with health, but they are surprisingly sugar-dense. One medium fig contains about 8 grams of sugar, and a serving of three can reach 24 grams, according to the USDA. A 2023 article in the European Journal of Clinical Nutrition noted figs have a high glycemic index and may not be suitable for those reducing sugar. Their fibrous texture and unique taste may make them feel healthy, but the hidden sugars can quickly accumulate. Figs are best skipped if you’re serious about cutting sugar.
Dates
Dates are nature’s candy, and for good reason: just one Medjool date contains around 16 grams of sugar, confirmed by USDA data. A 2025 report from the International Journal of Food Sciences and Nutrition classified dates as one of the highest-sugar fruits available worldwide. While dates are a staple in many energy bars and snacks, their sugar content is simply too concentrated for a low-sugar lifestyle. Even a small handful can exceed daily sugar goals. It’s wise to avoid dates entirely on a low-sugar diet.
Pomegranates
Pomegranate seeds, or arils, are often praised for their antioxidants, but they’re also quite sugary. Half a cup of arils contains 12 grams of sugar, according to USDA figures. A 2023 clinical trial in the Journal of Endocrinology found that pomegranates can cause significant blood sugar spikes in sensitive individuals. While they provide fiber and vitamin C, the sugar content is high enough to warrant caution. For those watching their sugar intake, it’s best to skip pomegranates or limit them strictly.
Persimmons
Persimmons are a seasonal favorite in fall, but they are not low in sugar. One medium persimmon contains approximately 21 grams of sugar, as confirmed by USDA nutritional data. A 2024 study in the Journal of Nutrition Science emphasized that persimmons can quickly push sugar intake above recommended levels, especially for people with prediabetes. The fruit’s honey-like taste is a giveaway of its high sugar content. If your goal is to stick to a low-sugar diet, persimmons are best left off the menu.
