Bananas
Bananas are a staple in many households, but if you’re trying to cut back on sugar, you might want to think twice before reaching for one. A single medium banana contains about 14 grams of sugar, according to the USDA. This sugar content is higher than many other fruits and can quickly add up if you’re enjoying bananas as a daily snack. The glycemic index of bananas is also moderate, meaning they can spike your blood sugar more than some other fruits. Research published in 2024 by the American Diabetes Association notes that bananas are best enjoyed in moderation by those monitoring their sugar intake. If you love bananas, try eating half at a time or pairing it with protein to help slow the sugar absorption. Even though they’re rich in potassium and fiber, they may not be the best choice for a low-sugar diet.
Grapes
Grapes are deliciously sweet and easy to eat by the handful, but that’s exactly what makes them tricky for anyone watching their sugar. A cup of grapes packs about 23 grams of sugar, according to the USDA’s most recent data. Because grapes are small and often eaten in large quantities, it’s easy to consume a significant amount of sugar without realizing it. Studies in 2023 by the Harvard T.H. Chan School of Public Health highlighted that grapes have a high glycemic load, which can impact blood sugar more than other fruits. While they’re packed with antioxidants, their natural sweetness can be problematic for those reducing sugar. Freezing grapes to eat as a treat can help with portion control, but it’s still best to limit your intake if you’re cutting back on sugar.
Mangoes
Mangoes are often called the “king of fruits” for their juicy flavor, but they’re also one of the highest sugar fruits commonly found in stores. A single cup of sliced mango contains about 23 grams of sugar, based on USDA figures. Recent research published in 2024 underscores that tropical fruits like mangoes tend to have higher sugar levels than other types. The sweet taste can be deceptive, making it easy to overindulge. Nutritionists recommend opting for smaller servings or choosing less ripe mangoes, which have slightly less sugar. While mangoes offer a wealth of vitamin C and other nutrients, their sugar content is something to keep in mind if you’re aiming for a low-sugar diet. Enjoying mango in moderation can help keep your sugar intake in check.
Cherries
Cherries are a summertime favorite, but they also pack a sugary punch. One cup of sweet cherries contains about 18 grams of sugar, according to 2023 data from the USDA. Because cherries are small and bite-sized, it’s easy to eat a lot more than one serving without noticing. The American Heart Association warns that consuming too many high-sugar fruits like cherries can make it difficult to stay within recommended sugar limits. While tart cherries have less sugar, most of the varieties sold fresh are the sweeter kind. If you’re craving cherries, try measuring out a small portion before snacking. Their antioxidant benefits are impressive, but their sugar content deserves attention.
Pineapple
Pineapple is bright, tangy, and known for its tropical sweetness, but it’s also high in sugar. According to USDA statistics, one cup of pineapple chunks contains about 16 grams of sugar. The fruit’s high glycemic index means it can raise blood sugar levels more rapidly than many other fruits. A 2024 review in the Journal of Nutrition found that people with diabetes or those watching sugar should limit their pineapple intake or pair it with foods high in fiber or protein. The juicy, refreshing nature of pineapple makes it easy to eat a lot at once, boosting sugar intake without much thought. If you love pineapple, consider using it as a topping rather than the main ingredient in your fruit bowl. Moderation is the key to enjoying this tropical fruit without spiking your sugar levels.
Lychees
Lychees are popular in Asian desserts and have a unique, floral sweetness, but they’re surprisingly high in sugar. A single cup of fresh lychees contains around 29 grams of sugar, one of the highest among common fruits, according to USDA FoodData Central. This high sugar content can be a concern for those cutting back on sugar, especially since lychees are small and often eaten in large quantities. A 2023 study in the Asian Pacific Journal of Clinical Nutrition emphasized that lychees should be consumed sparingly by individuals managing their sugar intake. Their flavor profile can make them addictive, so portion control is important. Lychees do offer vitamin C, but their sugar level can outweigh the benefits for some people.
Figs
Figs are often celebrated for their fiber and unique taste, but they also come with a high sugar count. Fresh figs contain about 13 grams of sugar per two medium fruits, as noted by the USDA in 2024. Dried figs are even more concentrated, with just one dried fig containing around 8 grams of sugar. Research from the Mayo Clinic highlights that dried fruits, including figs, have sugar content that’s easy to underestimate. Figs can be a healthy treat in small amounts, but it’s easy to go overboard, especially with dried varieties. For those watching sugar, opting for a single fresh fig as a treat rather than a handful of dried ones is a smart choice. Their natural sweetness makes figs a fruit to handle with care on a low-sugar diet.
Apples
Apples are often seen as the picture of health, but they’re surprisingly high in sugar for those aiming to cut back. A medium apple typically contains about 19 grams of sugar, according to the USDA’s 2023 data. While apples do provide fiber and vitamin C, their sugar content is higher than you might expect. The glycemic index of apples is moderate, so they don’t spike blood sugar as rapidly as some fruits, but the total sugar can still add up. The Cleveland Clinic’s 2024 nutrition guidelines suggest pairing apples with protein or healthy fats to slow sugar absorption. Sliced apple with peanut butter, for example, can be a more balanced snack. Portion control is key, especially if you eat apples daily.
Pears
Pears are juicy and refreshing, but like apples, they’re on the higher end for sugar content. One medium pear contains about 17 grams of sugar, per the USDA’s recent updates. Pears do offer plenty of fiber, which helps slow down the absorption of sugar, but their total sugar load is worth noting for people reducing their sugar. The British Nutrition Foundation’s 2024 guidelines recommend limiting high-sugar fruits like pears if you’re managing blood sugar levels. Pears’ soft texture and sweet flavor can make them easy to overeat. If you’re a fan, try slicing your pear and sharing it or saving half for later. Even though pears are nutritious, their sugar content should be on your radar.
Oranges
Oranges are famous for their vitamin C, but they also have a significant amount of sugar. A medium orange contains about 12 grams of sugar, according to recent USDA data. While this is less than some other fruits on the list, it’s still something to consider if you’re strictly watching sugar intake. The American Diabetes Association’s 2024 recommendations note that whole oranges are better than juice, as they contain fiber that helps moderate sugar spikes. Still, eating several oranges in one sitting can add up in sugar quickly. Oranges are a healthy option in moderation, but portion size matters. Choose smaller oranges or stick to one per day if you’re managing your sugar.
Dates
Dates are often marketed as a natural sweetener, but their sugar content is incredibly high. Just two Medjool dates contain about 32 grams of sugar, more than many candy bars, according to the USDA’s 2024 nutritional database. Because dates are so sweet, they’re often used in energy bars and healthy desserts, but it’s easy to overlook how much sugar you’re getting. A study published in Nutrients Journal in 2023 found that even small amounts of dates can significantly raise blood sugar. For those cutting back, it’s best to use dates sparingly, if at all. If you love dates, try chopping one up and adding it to oatmeal or yogurt for a controlled sweet treat.
Plums
Plums are tart and juicy, but they can also contain more sugar than expected. A medium plum has about 7 grams of sugar, which might not sound like much, but it can add up quickly if you eat several. The sugar content increases dramatically in dried plums, or prunes, which can have up to 67 grams of sugar per cup, according to the USDA. A 2024 study from the University of California noted that prunes are often overlooked as a source of hidden sugars in the diet. For a lower-sugar snack, stick to fresh plums and keep portions modest. While plums have health benefits, it’s important to keep an eye on how many you’re eating.
Watermelon
Watermelon is a summer favorite and feels light, but it has a higher sugar content than you might think. One cup of diced watermelon contains about 9 grams of sugar, per USDA’s latest statistics. The fruit’s high water content can make the sugar seem less obvious, and people often eat large servings at a time. A 2023 review in the journal Nutrients pointed out that watermelon has a high glycemic index, meaning it can cause a rapid rise in blood sugar. Eating smaller portions and combining watermelon with protein or healthy fats can help stabilize blood sugar. Even though it’s hydrating and refreshing, watermelon is best enjoyed in moderation if you’re cutting back on sugar.
Kiwi
Kiwi is tart and vibrant, but it’s another fruit with notable sugar content. One medium kiwi contains about 6 grams of sugar, according to USDA 2024 data. While this is less than some fruits, people often eat two or three at a time, which quickly doubles or triples the sugar intake. The fiber in kiwi helps slow sugar absorption, but the total sugar load can still be significant for those watching their intake. A 2023 article in the Journal of Clinical Nutrition suggested that kiwis should be limited to one per serving for those managing blood sugar. Kiwis are packed with vitamin C and antioxidants, but moderation is still important. Enjoying kiwi with a meal rather than as a solo snack can help keep sugar in check.
Persimmons
Persimmons are a fall favorite, with a honey-like flavor that comes from their high sugar content. One medium persimmon contains nearly 21 grams of sugar, based on the USDA’s 2024 update. This makes persimmons one of the highest sugar fruits on the list. A review in the British Journal of Nutrition in 2023 emphasized caution for those with diabetes or anyone aiming to lower their sugar intake when it comes to persimmons. Their soft texture and rich sweetness make them easy to overeat. Slicing persimmons and adding them to salads can help with portion control. While they’re full of nutrients, the sugar content means they’re best enjoyed occasionally.
