Grapes
Grapes are often viewed as a healthy and convenient snack, but they pack a surprising sugar punch. A single cup of grapes contains about 23 grams of sugar, which is more than what you’d find in some candy bars. Because grapes have a high glycemic index, eating them can lead to rapid spikes in blood sugar, leaving you hungry again soon after. This is especially concerning for people trying to manage their weight or blood sugar levels. According to registered dietitian Natalie Allen, “Grapes are essentially little sugar bombs—delicious, but not ideal for those watching their intake.” Many people don’t realize that even the smaller, seedless varieties are equally sugary. If you’re working to cut back on sugar, nutritionists recommend switching to berries or sliced cucumbers, which offer a similar crunch without the same sugar rush.
Cherries
Cherries are sweet and irresistible, but they’re also loaded with sugar. A cup of sweet cherries contains around 18 grams of sugar, making them one of the higher-sugar fruits out there. Experts point out that the glycemic load of cherries can quickly add up, impacting insulin sensitivity and potentially leading to blood sugar spikes. Dr. Lisa Young, a nutritionist and author, recently commented, “Cherries are great for antioxidants, but if you’re reducing sugar, they’re best enjoyed in moderation.” Many people find it hard to stop at just a handful, making it easy to overdo it without realizing. If you find yourself craving cherries, try pairing them with a bit of unsweetened Greek yogurt or a handful of nuts to slow the sugar absorption. This combination can help you enjoy cherries’ flavor without going overboard on sugar.
Bananas
Bananas are often marketed as the perfect on-the-go snack, but their sugar content is higher than many people realize. A medium banana contains about 14 grams of sugar, and riper bananas can have even more. While bananas are a good source of potassium and fiber, their natural sugars can cause quick blood sugar spikes and subsequent crashes, especially for those who are insulin-sensitive. Dietitians now suggest reaching for slightly greener bananas, which have less sugar and a milder taste. As Dr. Michael Greger shared in a recent interview, “Bananas are healthy, but portion control is key if you’re watching your sugar.” If you can’t give up bananas entirely, try slicing half into your oatmeal or smoothie to keep sugar levels in check.
Figs
Figs are a unique treat with their chewy texture and honey-like flavor, but they’re also notably high in sugar. Just four fresh figs can deliver around 16 grams of sugar, and even more if you choose dried figs. The sugar in figs is mostly fructose, which can be problematic for people with metabolic concerns. In 2024, a leading nutrition journal highlighted figs as one of the top fruits to limit for those with prediabetes or metabolic syndrome. While they do provide fiber and beneficial minerals like magnesium and calcium, the sugar content should not be underestimated. Nutritionists recommend treating figs more like a dessert than a daily snack. Consider adding a few slices to a salad for flavor rather than eating them by the handful.
Mangoes
Mangoes are often called the “king of fruits,” but they wear a sugar crown too. A single medium mango can pack up to 45 grams of sugar—more than a can of soda. This makes mangoes a tricky choice for anyone trying to reduce their sugar intake, even though they’re full of vitamin A, C, and antioxidants. According to a 2025 health report, mangoes are among the top offenders for sugar overload in tropical fruits. If you love mangoes, try enjoying them in smaller portions, perhaps as a topping for plain yogurt or a salad. Some dietitians suggest choosing the smaller, less ripe mango varieties, which tend to have slightly less sugar. Keep in mind that frozen and dried mangoes can be even more concentrated in sugar, so always check serving sizes carefully.
Pineapple
Pineapple is bursting with tropical flavor, but it’s also high in sugar, with a cup of pineapple chunks containing around 16 grams. While pineapple offers digestive benefits thanks to the enzyme bromelain and is rich in vitamin C, the sugar is concentrated enough to pose a problem for low-sugar diets. In recent nutrition workshops, experts have cautioned that pineapple’s sweetness can be deceptive, leading people to eat more than intended. If you’re craving pineapple, consider blending a small amount into a smoothie with leafy greens or using it as a garnish rather than a main ingredient. Some nutritionists recommend eating pineapple with a source of protein or healthy fat, like cottage cheese or nuts, to balance the sugar rush. This approach can help you enjoy the flavor without risking a spike in blood sugar.
Pomegranates
Pomegranates are celebrated for their antioxidant power, but they’re also surprisingly high in sugar. A medium pomegranate contains about 39 grams of sugar, almost all of it as fructose. According to new dietary guidelines released this year, pomegranates should be eaten in moderation by those aiming to reduce sugar intake. The juicy arils are easy to overeat, and their sweetness can quickly add up. Leading nutritionists suggest sprinkling just a spoonful over a salad or a bowl of oatmeal, rather than eating the whole fruit at once. While pomegranates do offer anti-inflammatory benefits, their high sugar content can outweigh those perks if consumed in large quantities. If you’re watching your sugar, savor pomegranate seeds as a rare treat rather than a daily snack.
Dried Fruits
Dried fruits might seem like a convenient, healthy snack, but they’re sugar-concentrated by nature. When fruit is dried, the water is removed, and the sugars are left behind, making them much sweeter than their fresh counterparts. Just a quarter-cup of raisins, for example, contains about 30 grams of sugar. Dates, dried apricots, and figs often top the lists of highest-sugar dried fruits in recent nutrition studies. Experts warn that it’s easy to eat large amounts of dried fruit without realizing how much sugar you’re consuming. Dietitian Jessica Cording recently stated, “Dried fruit is basically nature’s candy. Enjoy in very small portions or swap for fresh fruit when possible.” If you’re craving dried fruit, try mixing a small amount with unsalted nuts to slow down your sugar intake.
Apples
Apples are a classic snack and a symbol of good health, but they’re not as low in sugar as many believe. A medium apple contains about 19 grams of sugar, which can be significant for people actively reducing their intake. While apples are rich in fiber and vitamin C, their sugar can still cause spikes in blood glucose, especially if eaten alone. Recent dietary recommendations suggest choosing smaller apples or pairing slices with nut butter to help balance out the sugar. Nutritionists also note that tart apple varieties like Granny Smith have less sugar than sweeter types like Fuji or Gala. If you love apples, paying attention to size and variety can make a big difference in your daily sugar totals.
Oranges
Oranges are famous for their bright flavor and vitamin C content, but they come with a moderate sugar load. A medium orange delivers around 12 grams of sugar, and it’s easy to eat more than one in a single sitting. While oranges are hydrating and packed with nutrients, the sugar content can sneak up on you if you’re not careful. Registered dietitians now recommend enjoying oranges in moderation, especially if you’re aiming for lower sugar consumption. Some experts suggest eating orange slices rather than drinking orange juice, which concentrates the sugars even further. If you’re craving a citrus hit, try blending orange segments into a salad with greens and avocado for a more balanced snack.
