Bananas
Bananas are often hailed as a healthy snack, but they pack a surprising amount of natural sugar. A medium banana contains about 14 grams of sugar, according to the USDA National Nutrient Database. While that sugar comes along with fiber and potassium, it can quickly add up if you’re watching your intake. Overripe bananas, in particular, have even higher sugar levels as the starches break down into glucose and fructose. Recent dietary guidelines from the American Heart Association suggest minimizing foods high in natural sugars when trying to control blood sugar. For people with diabetes or anyone trying to reduce overall sugar, bananas may not be the best option. Swapping bananas for lower-sugar fruits like berries can make a difference in managing sugar consumption.
Mangoes
Mangoes are a tropical delight, but they’re among the highest-sugar fruits you can eat. One cup of sliced mango contains around 23 grams of sugar, based on the USDA’s data. That’s nearly the same as a small candy bar. Clinical dietitians at Mayo Clinic have highlighted mangoes as a fruit to be cautious with due to their high glycemic index, which can spike blood sugar quickly. For those trying to cut back on sugar, even a small serving of mango can tip the scales. Mango smoothies and juices are even more concentrated, stripping out fiber and concentrating the sugar further. If you love tropical flavors, consider papaya, which has significantly less sugar per serving.
Grapes
Grapes might seem like a light snack, but they are little sugar bombs in disguise. Just one cup of red or green grapes delivers about 23 grams of sugar, according to the USDA. The sugar in grapes—mainly glucose and fructose—is quickly absorbed, which can lead to blood sugar spikes. Research published in the journal “Nutrients” in 2024 pointed out that grapes have a high glycemic load compared to other fruits. They’re easy to overeat because of their small size, making portion control difficult. Instead, consider swapping grapes for strawberries, which have less than half the sugar per cup.
Cherries
Cherries are sweet and vibrant, but they’re also surprisingly high in sugar. A single cup of sweet cherries has about 18 grams of sugar, as listed in the USDA nutrient database. That’s more than the amount in many other fruits of similar serving size. The glycemic index of sweet cherries is moderate, which means they can still have an effect on blood sugar levels. Recent studies from Harvard Medical School emphasize that even natural sugars can challenge glucose control, particularly in people at risk for diabetes. While tart cherries are slightly lower in sugar, sweet cherries should be eaten sparingly when reducing sugar intake.
Pineapple
Pineapple delivers a jolt of sweetness, but that comes at a cost. A single cup of pineapple chunks contains about 16 grams of sugar, according to reliable nutritional data. Its juicy, fibrous texture makes it easy to eat quickly, leading to larger portions and more sugar. Recent research from the American Diabetes Association highlights pineapple’s high glycemic index, which can cause rapid increases in blood sugar after eating. While pineapple does offer vitamin C and manganese, the sugar content is higher than many anticipate. For those on a low-sugar diet, limiting pineapple is a smart move.
Figs
Figs are often seen as a sophisticated snack, yet they stand out for their sky-high sugar content. A single medium-sized fig contains around 8 grams of sugar, and it’s rare to eat just one. According to a 2023 review in “Nutrients” journal, dried figs are even worse, with a concentrated sugar load that far exceeds most fresh fruits. Because figs are soft and small, they’re easy to overconsume, especially in salads or desserts. Their high glycemic impact is a concern for anyone monitoring blood sugar. If you’re craving something similar, try fresh berries, which are lower in sugar and just as flavorful.
Lychee
Lychee might look exotic and tempting, but it is another fruit that’s heavy on sugar. A single cup of fresh lychee contains about 29 grams of sugar, as stated by the USDA. That’s more than the sugar found in a can of soda. A 2024 study published in “Frontiers in Nutrition” warned that lychee’s high sugar content can rapidly raise blood glucose, especially in sensitive individuals. The sweet taste often masks just how much sugar you’re consuming in a small serving. For a similar exotic vibe without the sugar hit, consider starfruit or guava, which have much lower sugar levels.
Watermelon
Watermelon is a summer favorite, but it’s higher in sugar than many people realize. A wedge of watermelon (about 280 grams) contains roughly 18 grams of sugar, as per the USDA. It has a high glycemic index, meaning it can cause blood sugar to spike quickly, according to the American Diabetes Association. Because watermelon is mostly water, it feels light, but it’s easy to eat large portions. This can lead to consuming a considerable amount of sugar in one sitting. If you want something refreshing, cucumbers or tomatoes are hydrating alternatives with much less sugar.
Pomegranates
Pomegranates are often touted for their antioxidants, but they also carry a hefty sugar load. One cup of pomegranate seeds has about 24 grams of sugar, based on current USDA figures. The juice is even more concentrated—an 8-ounce glass can have over 30 grams of sugar. Research in “The Journal of Nutrition” in 2024 emphasized that while pomegranates are healthy in many ways, their sugar content makes them less ideal for those cutting back. Eating pomegranate seeds sparingly, or opting for lower-sugar fruits, can help keep your sugar goals on track.
Dates
Dates are nature’s candy, and the numbers prove it. A single Medjool date has about 16 grams of sugar, according to the USDA. It’s common to eat several at once due to their small size and chewy sweetness. 2023 dietary research from the Cleveland Clinic highlights that dates, while nutrient-rich, are among the highest-sugar fruits out there. For anyone monitoring their sugar intake, even a few dates can be too much. If you’re seeking a sweet snack, a small handful of raspberries or kiwi slices can satisfy your craving with much less sugar.
