Bananas: The Sweet Starch
Bananas have earned their place as a go-to snack for many health-conscious people, but it’s easy to overlook how much sugar they actually contain. A single medium banana carries about 14 grams of sugar, packing more of a punch than some might expect. This sugar content, combined with a glycemic index hovering around 51, means bananas can cause noticeable spikes in blood sugar—especially for those sensitive to sugar or managing conditions like prediabetes. Even though bananas are rich in potassium and vitamin C, experts warn that their starchy sweetness can add up quickly if you’re not paying attention. According to registered dietitian Emily Hodge in a recent interview, “Bananas are nutritious but definitely not a free-for-all for anyone limiting sugar.” Some dietitians recommend splitting a banana in half or pairing it with nuts to blunt the sugar effect. If you’re determined to reduce sugar but still love bananas, choosing smaller sizes or greener, less ripe bananas may help your cause.
Grapes: Nature’s Candy
Grapes may be bite-sized, but don’t let their small stature fool you—they’re loaded with sugar. One cup of grapes contains roughly 23 grams of sugar, a surprisingly high amount that rivals a serving of some desserts. This is why grapes are often referred to as “nature’s candy” in nutrition circles. The glycemic index for grapes is about 46, which puts them in the moderate range, but it’s still enough to cause a sugar surge if you eat a handful or two. According to recent 2024 dietary surveys, grapes remain one of the most consumed fruits in the United States, but nutritionists caution that their sugar content can be easy to underestimate. “It’s very easy to lose track of how many grapes you’re eating,” says dietitian Mark Ellis. To keep your sugar intake in check, try mixing grapes with berries or limiting your portion to a small handful. Freezing grapes can also slow down your snacking and make it easier to eat less.
Cherries: A Sweet Treat
Cherries are celebrated for their deep flavor and antioxidant power, but they also come with a surprisingly high sugar price tag. A cup of sweet cherries contains around 18 grams of sugar, which can build up fast if you’re mindlessly munching during cherry season. The glycemic index of cherries is about 63, which is considered high for fruit and means they can quickly elevate blood sugar. While cherries offer some health benefits, including anti-inflammatory properties and a rich supply of vitamin C, it’s important to be mindful of the sugar they deliver. Diet experts often recommend eating tart cherries instead of sweet ones, as they naturally contain less sugar. “People often assume all cherries are equal, but the difference in sugar content between varieties is significant,” notes recent commentary from the American Nutrition Association. If you want to enjoy cherries without going overboard, stick to a smaller portion and savor each bite.
Figs: A Sugar Bomb
Figs are a favorite among foodies and chefs, often praised for their unique texture and natural sweetness, but they are truly a sugar bomb. A single medium fig can have about 8 grams of sugar, while a half-cup serving of dried figs delivers a whopping 29 grams. That’s more sugar than some candy bars, but it’s easy to overlook because figs are “natural.” The concentration of sugar is even more dramatic in dried figs because the water is removed, leaving behind a dense, sugary bite. According to 2025 nutrition trends, dried figs are showing up more in snack bars and salads, which can be a hidden source of extra sugar. “Figs offer fiber and minerals, but the sugar content is nothing to ignore,” says nutritionist Tara Kim in a recent health magazine feature. If you love figs, use them sparingly as a garnish or in recipes where you can control the portion. Limiting dried figs is especially important if you’re actively trying to reduce your sugar intake.
Mangos: Tropical Temptation
Mangos are synonymous with summer and sunshine, but they’re also one of the highest-sugar fruits around. A medium mango contains roughly 45 grams of sugar, putting it at the top of the list for natural sugar content. The glycemic index for mangoes is about 60, meaning they can cause rapid spikes in blood sugar, which is not ideal for anyone needing to watch their intake. The sweet, juicy taste can be hard to resist, but dietitians remind us that enjoying mango in moderation is key. According to a recent 2024 study in nutrition journals, mangoes are being used more frequently in smoothies and desserts, making it easy to consume large amounts without realizing it. “Just one mango can blow your daily sugar budget,” says registered dietitian Susan Lee. Instead of devouring a whole mango, try adding a few slices to a salad or blending a small amount into a smoothie with greens to enjoy the flavor without a sugar overload.
Pineapple: A Sweet Slice
Pineapple is beloved for its bright, tangy flavor and versatility in both sweet and savory dishes, but it’s also a fruit that’s high in sugar. One cup of fresh pineapple chunks contains about 16 grams of sugar and has a glycemic index of 66, making it a fruit that can quickly affect your blood sugar. The tropical taste is undeniably refreshing, but the sugar content can add up, especially if you’re reaching for another slice. According to new research in 2025, pineapple is often underestimated as a sugar source because people see it as a healthy dessert option. “People are shocked when they realize how much sugar is in a cup of pineapple,” says Dr. Linda Jones, a leading endocrinologist. To cut down, consider using pineapple to enhance the flavor of salsa or grilled dishes rather than eating it straight. This way, you can still enjoy the taste without overindulging in sugar.
Dried Fruits: The Hidden Sugars
Dried fruits like raisins, apricots, and dates are often marketed as healthy snacks, but their sugar content can be alarmingly high. The drying process concentrates the natural sugars, leaving a small handful with more sugar than you might expect—just a small box of raisins can have about 29 grams of sugar. This makes dried fruit a risky choice for anyone trying to cut back on sugar, especially since it’s so easy to eat too much in one sitting. According to updated 2025 guidelines from leading nutritionists, dried fruits should be treated more like candy than like fresh fruit. “People often eat several servings without realizing it,” notes a recent statement from the National Health Institute. While dried fruits do offer fiber and some nutrients, moderation is crucial. When you’re in need of a snack, reaching for fresh fruit instead will help you stay hydrated and keep your sugar intake in check.
