Bananas
Bananas are a staple in many kitchens, but they’re surprisingly high in sugar compared to other fruits. A medium banana contains about 14 grams of natural sugar, according to the USDA’s FoodData Central. While their potassium and fiber are great for heart health, people watching their sugar intake might want to limit bananas, especially ripe ones, since ripeness increases sugar concentration. Studies show that eating high-sugar fruits can spike blood glucose, especially for those with insulin resistance or prediabetes. Registered dietitians often recommend green, less-ripe bananas if you crave the taste but want less sugar. If you’re making smoothies or snacks, try using berries instead, which typically contain less sugar per serving. It’s not that bananas are “bad,” but they’re definitely a fruit to be cautious about if you’re counting sugar grams daily.
Mangoes
Mangoes may taste like summer but pack a real sugar punch—one cup of sliced mango contains about 23 grams of sugar, per the USDA. The American Heart Association notes that such high-sugar fruits can contribute to exceeding the recommended daily sugar intake, especially for women (25 grams) and men (36 grams). Mangoes have a high glycemic index, meaning they can raise your blood sugar faster than many other fruits. People managing diabetes or metabolic syndrome are often advised to limit mangoes, based on clinical recommendations published in Endocrine Reviews in 2023. While mangoes are rich in vitamin C and antioxidants, their sugar content can be a surprise for those trying to reduce their intake. Swapping mangoes for papaya or kiwi can be a smarter choice if you’re looking for something tropical with less sugar. Enjoy mangoes in moderation and always be mindful of portion sizes.
Grapes
Grapes are small but mighty when it comes to sugar content, offering about 23 grams per cup, according to the National Institutes of Health’s nutrition database. Red and green grapes contain nearly the same amount of sugar, and because they’re easy to snack on, it’s simple to eat more than you realize. Research published in the journal Nutrients in 2024 found that high consumption of grapes is linked to higher overall daily sugar intake among adults in the U.S. Grapes may be beneficial for heart health due to their antioxidants, but the sugar rush they provide can be a problem for those monitoring glucose levels. Frozen grapes are often recommended as a healthy dessert, but their sweetness can still add up quickly. People with prediabetes or trying to lose weight might be surprised at how much sugar comes from a handful of grapes.
Cherries
Cherries are another fruit that can quickly tip your sugar scale, with around 18 grams of sugar in just one cup, per USDA data. A recent study in the Journal of Nutrition Science (2024) pointed out that cherries, especially sweet varieties, have a higher glycemic load than many other fruits. This means cherries can raise your blood sugar more than apples or oranges. While they’re rich in anti-inflammatory compounds and vitamin C, cherries should be eaten in moderation by those trying to reduce sugar intake. Tart cherries contain less sugar but are often more sour, making them less popular for snacking. Dietitians recommend measuring out cherry portions instead of eating straight from the bag or bowl to avoid accidental overconsumption. If you love cherries but need to cut back, try mixing a few into a large fruit salad with lower-sugar options.
Pineapple
Pineapple might remind you of tropical vacations, but it’s also one of the fruits highest in sugar, containing approximately 16 grams per cup according to the USDA. A 2023 nutrition review in the British Journal of Nutrition highlighted pineapple’s glycemic index, which is higher than most other fruits, meaning it can lead to faster spikes in blood sugar. While pineapple is full of vitamin C and manganese, it’s not the best option for those watching their sugar numbers. Canned pineapple, often packed in syrup, contains even more sugar, so fresh is always better if you do indulge. Some experts suggest blending pineapple with low-sugar fruits like strawberries to enjoy the flavor without overdoing the sugar. For people with diabetes or on a weight-loss journey, limiting pineapple is frequently recommended in clinical guidelines.
Figs
Fresh figs seem innocent, but just two medium figs have about 13 grams of sugar, according to USDA’s FoodData Central. Dried figs are even more concentrated, with up to 20 grams of sugar in just four pieces. In a 2024 review in Diabetes Care, figs were highlighted as one of the fruits most likely to contribute to exceeding daily sugar guidelines in Western diets. While figs offer fiber, potassium, and antioxidants, their natural sugars are very concentrated, making portion control especially important. Many nutritionists advise against dried figs for anyone trying to reduce sugar, as their small size makes overeating easy. If you’re craving something chewy and sweet, try small amounts of fresh figs instead of dried. Always read labels when buying fig-based snacks, as added sugars are common.
Lychees
Lychees are a delicacy in many parts of Asia, but a single cup provides about 29 grams of sugar, according to the USDA. That’s higher than most other commonly eaten fruits, making lychees a fruit to avoid if you’re cutting back on sugar. Recent data from the International Diabetes Federation in 2024 show that populations with high lychee consumption may be at increased risk for elevated blood glucose. Canned lychees are even worse, often packed in syrup that adds extra sugar. While lychees do offer vitamin C and copper, their sugar content outweighs these benefits for those needing to limit sugar. Many dietitians recommend opting for fruits with a lower glycemic load if you want to enjoy a sweet treat. Lychees are best saved for special occasions if you’re serious about reducing sugar intake.
Dates
Dates are often marketed as “nature’s candy,” and for good reason—just one Medjool date contains about 16 grams of sugar, USDA data shows. They are frequently used as a natural sweetener in smoothies, bars, and desserts, but the sugar content is very concentrated. The American Diabetes Association highlighted in 2024 that dates, while high in fiber and potassium, can lead to significant blood sugar spikes if eaten in excess. Many people are surprised to learn that eating just three dates exceeds the daily sugar recommendation for children. When following a low-sugar diet, it’s best to use dates sparingly or substitute with unsweetened apple sauce or mashed banana. If you crave that caramel flavor, try using only half a date in recipes or opt for less-sweet dried fruits like unsweetened apricots.
Watermelon
Watermelon is a summer favorite, but it’s surprisingly high in sugar for its calorie content. One cup of diced watermelon contains about 9 grams of sugar, notes the USDA. A 2023 meta-analysis published in Nutrients found that watermelon’s high glycemic index can cause quick rises in blood sugar, despite its high water content. People with diabetes or those adopting low-carb diets are often warned against large portions of watermelon for this reason. While eating a few cubes isn’t likely to cause problems, it’s easy to eat several cups during a picnic or party. Nutritionists suggest pairing watermelon with a source of protein or fat, like nuts or cheese, to slow sugar absorption. If you love watermelon, moderation is key to keeping your sugar goals on track.
Pomegranates
Pomegranates are considered a superfood, but they’re also high in sugar; one cup of arils (the edible seeds) contains about 24 grams, as stated by the USDA. Pomegranate juice is even more concentrated, often containing over 30 grams of sugar per serving. Research in the Journal of Clinical Nutrition (2023) found that people who drank pomegranate juice daily had higher blood sugar levels than those who ate whole fruits with less sugar. While pomegranates offer antioxidants that can protect your heart, the sugar can be a setback for anyone looking to reduce their intake. Whole pomegranate seeds have more fiber than juice, which helps slow sugar absorption. If you want the health benefits without the sugar, try sprinkling a small amount of seeds on yogurt or salad instead of drinking the juice.
