March 29, 2025

9 Fruits with the Most Sugar

Fruits are a natural source of vitamins, minerals, and fiber, but they also contain sugar in varying amounts. While fruit sugar (fructose) is naturally occurring and healthier than refined sugar, consuming too much can still impact blood sugar levels, especially for those managing diabetes or watching their sugar intake. Here’s a look at nine fruits that contain the highest amounts of sugar.

1. Figs
Figs are one of the sweetest fruits available. A single medium-sized fig contains about 8 grams of sugar, and a cup of chopped figs has around 27 grams of sugar. While they’re packed with fiber, antioxidants, and calcium, eating too many can cause a significant sugar spike. Dried figs contain even more concentrated sugar, making portion control essential.

2. Grapes
Grapes, particularly red and purple varieties, are naturally high in sugar. One cup of grapes contains about 23 grams of sugar. Despite their sweetness, they are loaded with antioxidants like resveratrol, which benefits heart health. However, eating too many can lead to excessive sugar consumption, so they should be enjoyed in moderation.

3. Mangoes
Mangoes are tropical fruits known for their juicy sweetness. A single medium mango contains approximately 45 grams of sugar. They are rich in vitamin C, vitamin A, and fiber, but their high sugar content makes them a fruit to eat in controlled portions, particularly for those managing blood sugar levels.

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4. Cherries
Cherries are another sugar-packed fruit. One cup of cherries contains around 18 grams of sugar. They are full of antioxidants and anti-inflammatory compounds that support overall health. However, because they are small and easy to snack on, it’s easy to eat too many in one sitting, leading to excessive sugar intake.

5. Lychees
Lychees are tropical fruits with a sweet, floral taste. A single cup of lychees contains about 29 grams of sugar, making them one of the highest-sugar fruits. They are high in vitamin C and antioxidants, but their sugar content makes it important to consume them in moderation.

6. Bananas
Bananas are well-known for their high carbohydrate and sugar content. A medium-sized banana contains around 14 grams of sugar. While they provide essential nutrients like potassium, vitamin B6, and fiber, their sugar content can add up, especially when eating multiple bananas in a day.

7. Pomegranates
Pomegranates are packed with antioxidants and nutrients, but they also contain a high amount of sugar. One cup of pomegranate seeds has around 24 grams of sugar. While their health benefits are significant, it’s best to balance their intake with other lower-sugar fruits.

8. Pineapples
Pineapples are one of the sweetest tropical fruits, containing around 16 grams of sugar per cup. They are an excellent source of vitamin C and bromelain, an enzyme that aids digestion. However, their natural sugar content can contribute to higher blood sugar levels if consumed in large quantities.

9. Apples
Apples, particularly sweeter varieties like Fuji and Honeycrisp, contain a significant amount of sugar. A medium apple has about 19 grams of sugar. While apples provide fiber, vitamin C, and polyphenols, choosing smaller apples or pairing them with protein sources can help slow down sugar absorption.

While these nine fruits are high in sugar, they also offer valuable nutrients that benefit overall health. Moderation is key when consuming high-sugar fruits, especially for those watching their blood sugar levels. Pairing them with protein or healthy fats can help balance the impact on blood sugar. If you're looking for lower-sugar alternatives, berries, avocados, and melons are great options.