Mangoes
Mangoes are often called the “king of fruits,” but when it comes to cutting back on sugar, they might be more like the king of sweetness. A single cup of sliced mango packs around 23 grams of sugar, according to the USDA. This is more than what you’d find in a chocolate bar! That’s a serious sugar spike for anyone monitoring their intake, especially people with diabetes or those following a low-sugar diet. Recent research from the American Diabetes Association highlights how tropical fruits, especially mangoes, can quickly raise blood glucose levels. Their naturally juicy, irresistible flavor masks just how sugary they really are. If you’re craving something sweet, grabbing a mango might do more harm than good for your sugar goals.
Grapes
Grapes are small but mighty—especially when it comes to sugar content. Just one cup of red or green grapes contains about 23 grams of sugar, according to 2024 USDA data. Because they’re bite-sized and easy to snack on, it’s scarily simple to eat several servings without realizing it. A 2023 review in the journal Nutrients noted that grapes rank among the top fruits for glycemic load, meaning they can cause blood sugar to spike rapidly. The natural sugars in grapes, mainly glucose and fructose, are absorbed quickly by the body. For people aiming to reduce sugar, grapes can be a sneaky source of excess. As tempting as a handful can be, it’s best to enjoy them in strict moderation or swap for lower-sugar berries.
Bananas
Bananas are a breakfast staple, but they’re surprisingly high in sugar—especially when fully ripe. One medium banana holds about 14 grams of sugar, the USDA reports. As bananas ripen, their starches convert to sugar, making overripe bananas particularly sugary. In a 2023 study published in the Journal of Nutrition, researchers pointed out that eating bananas frequently led to higher average blood sugar levels in participants. While bananas do offer potassium and fiber, their sugar content can be a concern for anyone watching their intake. If you’re looking for a fruit fix, choosing less ripe bananas can help, but it’s still wise to enjoy them sparingly.
Cherries
Cherries are bursting with flavor—and with sugar, too. Just one cup of sweet cherries contains around 18 grams of sugar, according to the USDA’s latest figures. Because they’re often eaten by the handful, it’s easy to underestimate how much sugar you’re consuming. A 2024 study in the European Journal of Clinical Nutrition emphasized that cherries, especially sweet varieties, can contribute to significant sugar intake even in small servings. Their dessert-like taste makes them a favorite in summer, but that sweetness comes at a price for those limiting sugar. Tart cherries are a better alternative, but even they should be eaten cautiously.
Pineapples
Pineapples are tropical treats that pack a powerful sugary punch. A single cup of pineapple chunks delivers about 16 grams of sugar, based on USDA data from 2025. The fruit’s vibrant, tangy flavor is a result of its high fructose levels. Recent dietary guidelines from major health organizations, including the CDC, warn that frequent pineapple consumption can make controlling overall sugar intake challenging. The naturally high sugar content of pineapple means it’s often off-limits for people aiming for a low-sugar lifestyle. While it’s loaded with vitamin C, the sugar content overshadows its benefits for anyone watching their intake.
Figs
Fresh figs are nature’s candy—soft, luscious, and shockingly sweet. One medium-sized fig has about 8 grams of sugar, and it’s easy to eat several in one sitting, according to USDA nutrition data. That means four figs could bring you to 32 grams of sugar in minutes. The Journal of the Academy of Nutrition and Dietetics highlighted in 2024 that figs have one of the highest sugar densities among common fruits. Their rich taste and health halo can be misleading for those seeking lower sugar options. If you’re cutting back, figs might be better saved for special occasions.
Lychees
Lychees are exotic gems with a juicy, floral taste, but their sugar content is sky-high. Ten lychees contain about 29 grams of sugar, reports the USDA. This is more than half the recommended daily sugar limit for adults, based on World Health Organization guidelines updated in 2025. A 2023 article in the American Journal of Clinical Nutrition noted that lychees can spike blood sugar rapidly due to their high glycemic index. Their appealing sweetness often makes overindulgence easy. For those aiming to reduce sugar, lychees are best avoided or eaten only as an occasional treat.
Dates
Dates are often used as a natural sweetener, but they’re basically concentrated sugar bombs. One Medjool date contains roughly 16 grams of sugar, according to recent USDA data. That means eating just two dates delivers more sugar than a typical can of soda. The American Heart Association’s 2024 update warns that dates, despite their fiber, can quickly push you over your daily sugar limit. Because dates are often found in health bars and snacks, they can sneak into your diet unnoticed. To keep sugar in check, it’s important to be mindful of how many dates you’re eating.
Jackfruit
Jackfruit is a tropical fruit gaining popularity as a meat substitute, but it’s also rich in sugar. One cup of raw jackfruit contains about 31 grams of sugar, as per USDA 2025 nutrition facts. Its sweet, fragrant flesh makes it a tempting addition to smoothies and desserts. The Harvard School of Public Health published a 2024 overview noting that jackfruit’s high sugar can make it unsuitable for people with diabetes or anyone focused on reducing sugar. While it provides fiber and vitamin C, the sugar content is a major downside. If you’re using jackfruit, try to stick to small amounts.
Persimmons
Persimmons are beautiful orange fruits with a honeyed taste, but they’re another sugar-heavy choice. One medium persimmon contains around 21 grams of sugar, according to the USDA’s 2025 nutritional database. Their smooth, custard-like texture makes them irresistible, but that sweetness comes from a hefty dose of fructose. The Mayo Clinic’s 2024 advice lists persimmons among fruits that can raise blood sugar significantly. If you’re working to reduce sugar for health reasons, it’s wise to admire persimmons from afar or limit them to tiny portions. Their sugar levels rival some of the sweetest treats on the market.
