Bananas
Bananas might be the go-to fruit for a quick snack, but they pack a surprising sugar punch. A medium banana contains about 14 grams of sugar, according to the USDA. Their high glycemic index also means that they can cause a quick spike in blood sugar, which isn’t ideal if you’re trying to cut back. The ripeness of bananas matters, too—overripe bananas have even more sugar as the starch turns into simple sugars. Research highlights that for people managing diabetes or insulin resistance, bananas should be eaten in moderation, if at all. If you’re craving something similar, consider green bananas, which have more resistant starch and less sugar. Swapping out ripe bananas for berries or nuts can help keep your sugar intake on track.
Grapes
Grapes are tiny, sweet, and oh-so-addictive, but they’re also loaded with sugar—about 23 grams per cup. This makes them one of the highest-sugar fruits you can snack on. According to the American Diabetes Association, grapes’ small size makes it easy to eat a lot more than you intended, quickly adding up your sugar intake. Their sugar content is mostly glucose and fructose, which are rapidly absorbed by the body. People watching their blood sugar should be especially cautious, as grapes can cause sharp spikes. Freezing grapes for a cool treat doesn’t lower their sugar content, either. Choosing lower-sugar fruits, like raspberries or blackberries, can be a smarter choice.
Mangoes
Mangoes are often called the “king of fruits” in tropical countries, but they’re also king when it comes to sugar content. A single cup of sliced mango contains around 23 grams of sugar, according to the USDA. Mangoes are high in natural sugars, like sucrose, making them less than ideal for people on low-sugar diets. Recent studies in nutritional journals recommend limiting mangoes if you’re trying to manage your blood sugar or lose weight. Even though mangoes are packed with vitamins, the high sugar content can outweigh the benefits for some people. Dried mangoes can be even worse, with concentrated sugars and often added sweeteners. For a tropical twist without the sugar, try papaya or kiwi instead.
Cherries
Cherries are a summer favorite, but they’re shockingly high in sugar—about 18 grams per cup. The Journal of the American Heart Association recently pointed out that cherries’ fructose content can contribute to higher blood sugar levels if not eaten in moderation. Their small size also makes it easy to overeat, especially when snacking straight from the bowl. Dark sweet cherries have even more sugar than tart varieties, so the type you choose matters. While cherries do contain antioxidants, their sugar load is something to watch if you’re reducing sugar. Opting for tart cherries or limiting portion sizes can help you stay within your sugar goals. When craving something sweet, go for a handful of nuts or a small serving of berries.
Pineapple
Pineapple’s juicy, tangy flavor comes at a cost—one cup contains about 16 grams of sugar. The fruit’s glycemic index is also quite high, leading to faster blood sugar spikes, according to Harvard Medical School. The tropical treat is often used in smoothies, desserts, and salads, but when you’re trying to lower your sugar intake, it’s best approached with caution. Even canned pineapple, especially when packed in syrup, is a sugar bomb. Nutritionists recommend using pineapple as a garnish rather than a main ingredient if you’re watching your sugar. If you’re looking for a similar texture, try jicama or cucumber in your salads for crunch without the sugar rush.
Watermelon
Watermelon is a summer staple, but despite its high water content, it contains about 17 grams of sugar per wedge. According to the USDA, watermelon’s sugar is mainly fructose, which can be quickly absorbed and cause blood sugar spikes. Its high glycemic index means that it impacts your blood sugar more rapidly than many other fruits. While it’s refreshing and hydrating, those trying to cut back on sugar should be careful with portion sizes. Eating too much can undo your efforts to reduce sugar in your diet. Consider swapping watermelon for lower-sugar fruits like strawberries or combining it with protein, such as cottage cheese, to help balance the sugar load.
Figs
Figs are often praised for their fiber content, but they’re also loaded with sugar—about 13 grams per two medium figs. The sugar in figs is mostly natural, but it still counts toward your daily intake and can climb quickly if you eat dried figs, which have even more concentrated sugar. Recent research in 2024 nutrition journals points out that dried fruits, especially figs, are a hidden source of sugar for many people. Figs are common in salads, baked goods, and energy bars, making it easy to overlook how much sugar you’re consuming. If you love the chewy texture, try reaching for a handful of unsweetened coconut chips instead. Always read labels when buying dried fruits to avoid added sugars.
Lychees
Lychees are known for their floral, juicy sweetness, but they’re also one of the highest-sugar fruits, with about 29 grams per cup. According to the USDA, that’s more sugar than a similar serving of soda. Lychees are popular in Asian desserts and drinks, but if you’re monitoring your sugar, it’s smart to limit your intake. The fruit’s high sugar content has been highlighted in recent clinical studies linking excessive fruit sugar to metabolic issues. Even canned or syrup-packed lychees are even higher in sugar. If you want a similar exotic flavor, try passionfruit, which is much lower in sugar. Always check packaging if you’re buying processed lychee products.
Persimmons
Persimmons are a fall favorite, but they pack a sugary punch—one medium fruit contains around 21 grams of sugar, as recent USDA data confirms. Their honey-like sweetness comes from high levels of glucose and fructose. If you’re trying to cut back on sugar, eating just one persimmon can take up a big chunk of your daily limit. Nutritionists warn that persimmons’ dense flesh and high sugar can also make them harder to digest for some people. They’re often used in baked goods and jams, which only ups the sugar ante. Consider using slices of apple or pear instead, which tend to be lower in sugar per serving. Always keep an eye on your portions when enjoying seasonal fruits.
Pomegranate
Pomegranate seeds are crunchy, tart, and often marketed as a superfood, but a single cup of seeds contains about 24 grams of sugar. According to a 2023 study published in the Journal of Nutrition, the sugar content in pomegranates can be a concern for those managing blood sugar levels. While pomegranates are high in antioxidants and vitamin C, their natural sugars can add up quickly. The juice is even more concentrated, often exceeding 30 grams of sugar per cup. If you enjoy the taste, sprinkle a few seeds on your salad rather than eating an entire cup. For a tart crunch with less sugar, try adding raw pumpkin seeds instead.
Dates
Dates are often used as a natural sweetener, but they’re one of the most sugar-dense fruits on the planet—one Medjool date contains about 16 grams of sugar. According to the USDA, a small handful can easily surpass daily recommended sugar limits. While dates do offer fiber and potassium, their high sugar makes them less suitable for low-sugar diets. Recent studies in 2024 emphasize that dates, especially in energy bars or desserts, should be eaten sparingly if you’re watching your sugar. Date syrup and paste are even more concentrated forms of sugar. For natural sweetness, try using mashed ripe banana or unsweetened applesauce in recipes instead.
Jackfruit
Jackfruit is a trendy vegan meat substitute, but its sweet, yellow pods are surprisingly high in sugar—about 31 grams per cup. According to nutrition data published in 2024, jackfruit’s sugar content rivals that of some candies. The fruit’s texture makes it popular in desserts and smoothies, but for those cutting sugar, it’s best used sparingly. Canned jackfruit used in savory recipes is usually young and less sweet, but ripe jackfruit used in fruit salads or desserts is loaded with natural sugars. If you want a similar texture without the sugar, try using young jackfruit or hearts of palm in your recipes. Always check canned varieties for added sugars.
Oranges
Oranges are marketed as a healthy snack, but one medium orange contains about 12 grams of sugar, according to the USDA. Drinking orange juice instead of eating the fruit can double or triple your sugar intake, as the fiber is stripped away. Recent research in 2025 highlights that fruit juices, especially orange juice, can raise blood sugar quickly due to the rapid absorption of fructose. Oranges are often included in fruit salads, desserts, and even sauces, making it easy to overdo it. If you’re craving citrus, opt for grapefruit or squeeze a bit of lemon or lime for flavor. Always be cautious with fruit juices and pre-cut fruit mixes.
Apples
Apples are a lunchbox staple, but they’re not as low in sugar as you might think—a medium apple contains about 19 grams of sugar, according to current USDA data. The sugar is mostly fructose, which recent studies show can raise blood sugar levels more than glucose. While apples are a good source of fiber and vitamin C, people on low-sugar diets should be mindful of their portion sizes. The type of apple matters, too; sweeter varieties like Fuji and Gala have even more sugar than tart Granny Smiths. Sliced apples with cinnamon can still be enjoyed in moderation. Consider mixing apples with lower-sugar fruits or veggies if you’re making a salad.
Pears
Pears are juicy and refreshing, but they contain about 17 grams of sugar per medium fruit, based on the latest USDA data. Their natural sugars are absorbed quickly, which can impact blood sugar if you’re not careful. Pears are often poached, baked, or canned in syrup, increasing the sugar content even more. A 2024 nutrition review recommends limiting pears if you’re trying to lower your sugar intake. If you love the texture, try swapping pears for cucumber slices or celery sticks. Always check for added sugars in canned or processed pear products.
Plums
Plums may seem like a healthy snack, but a single medium plum contains about 7 grams of sugar, and a serving of prunes (dried plums) can skyrocket to over 30 grams per cup. Current research highlights that prunes are one of the most sugar-dense dried fruits, even surpassing dates in some cases. Plums are often used in jams and desserts, making it easy to consume more sugar than intended. If you’re seeking that tart and juicy flavor, try unsweetened cranberries or gooseberries, which are much lower in sugar. Always be cautious with dried fruit, as the sugar content is concentrated.
