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Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, co-host of The Nutrition Couch podcast and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition - here she provides expert advice on sugar content in fruit.
Poor old fruit cops a beating at times and while it is a source of the natural sugar fructose, it is also a nutrient rich food packed full of vitamins, minerals and dietary fibre. So if you love nothing more than to grab a piece of fruit to munch on throughout the day, here are your favourite fruits ranked highest to lowest in overall sugar content.
It is though extremely important to know that unlike added sugar or sucrose, fructose is naturally occurring and when it comes to the overall sugar content in our diet, ideally the more natural sugar we consume, as opposed to added sugars the better. And for the average person, enjoying 2-3 pieces of fresh fruit a day, and the natural sugars it contains it no cause for concern from an overall sugar perspective.
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First things first: fruit is your friend. Sure, a staggering one in 10 Americans has diabetes, but bananas are not the culprit.
Unlike ultra-processed foods that are filled with added sugars (think: corn syrup and cane sugar), fruit contains natural sugar called fructose. Fruit also provides hydration—most fruits are about 90% water!—and fiber. The presence of fiber helps to slow down the body’s absorption of sugars like fructose from the gut into the blood, meaning you experience less of a blood sugar spike after eating an apple compared to, say, a cookie.
Of course it’s possible to overdo anything, fruit included. Consuming very large amounts of fruit everyday (fruitarianism, anyone?) may hike up blood sugar levels over time. This is especially important to consider for people with insulin resistance (IR) or Type 2 diabetes who are striving to maintain healthy blood glucose levels. Or for the 88 million Americans—that’s more than 1 in 3 adults—living with prediabetes, according to the Centers for Disease Control and Prevention.
But we want to be clear: Nobody needs to cut fruit from their diet, even if they have IR or diabetes. Fruit is an essential part of a nutritious diet. That said, it’s helpful for everyone to have a sense of which fruits are the highest and lowest in sugar, and to be aware of what a serving of fruit looks like. Because a whole bag of grapes is not a single serving (sorry!).
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In general, we recommend sticking to two or three servings of fruit per day. Be sure to choose whole fruits instead of juices, which lack that critical fiber we mentioned earlier.
Curious which fruits are the highest in sugar? Read on for our high-sugar fruit list and then check out our low-sugar fruit list here.
5 Highest-Sugar Fruits
1. Pomegranate
Pomegranates are high on the sugar scale, with 1 cup of the juicy kernels serving up nearly 24 grams of sugar. But the vibrant fruit is also jam-packed with longevity-friendly antioxidants like anthocyanins.
Stick with ½ cup as a serving (which will cut the sugar down to 12 grams) and combine it with a source of high-quality protein so you aren’t eating the carbs alone. We love sprinkling pom seeds on top of Greek yogurt for a tart topping.
2. Mango
One cup of mango can bring 23 grams of sugar to the table, but it also provides two-thirds of your daily needs for vitamin C. Stick with ½ cup as a serving of this tropical fruit.
Another option? Whip up this Avocado and Mango Salsa that pairs the sweet fruit with heart-healthy fats thanks to the avocado. Add it to your fave fish tacos or use it as a dip for crudite.
3. Cherries
Anyone else get super excited for seasonal fruits? For us, summer screams cherries (and watermelon and berries and, let’s be real, ice cream). Go for ½ cup of cherries to cut the sugar content down to about 10 grams per serving.
4. Banana
Bananas get a bad rap, but the potassium-rich fruits are satisfying and versatile. After all, what other fruit can become pancakes and ice cream?!
Stick with 1 small banana or ½ of a large banana as a serving and you’ll get about 12 grams of sugar from the fruit. Also smart: pair your ‘nana with a source of healthy fat or protein if you’re looking to level off your blood sugar response. We love our Chocolate, Banana, Almond Butter smoothie that combines bananas with protein powder, collagen peptides and nuts for a balanced breakfast.
5. Oranges
One large orange contains 17 grams of sugar and is packed with goodness. That same large orange provides more than 100% of your daily value for immune-supportive vitamin C, plus 4.5 grams of fiber. Stick with a small orange as a serving.
IN CASE YOU MISSED IT: Watching your sugar? Here are 5 lowest-sugar fruits that satisfy your sweet tooth
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Sugar is kind of like your fave reality TV show: You know you should consume it in moderation, it's just about everywhere, and you'll probably never quit it entirely. Okay, admittedly, sugar is a bit worse for your health—the sweet stuff has been linked to increasing rates of obesity, diabetes, and heart disease. But in the rush to avoid sugar (and carbs, too!), many people are shunning fruit. So...should you?
First things first—fruit is good for you. The fear of sugar and carbs has created massive confusion, says Lauren Harris-Pincus, RDN, founder of Nutrition Starring YOU and author of The Protein-Packed Breakfast Club. “Yes, [fruit] turns to sugar, but so does every other carb we eat at the end of the digestive process," she says. "It's a matter of what that food provides nutritionally, and fruit is very nutrient dense.”
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Plus, the sugar found in fruit is different from your standard sweeteners like agave, honey, coconut sugar, maple syrup, or granulated sugar, according to Harris-Pincus. These sources of added sugar have a high glycemic index, meaning that they are digested and absorbed lightening fast by your body. Think: How quickly your blood sugar spikes when you nosh on candy.
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“When it comes to sugar in fruit, it's a bit different because of the fiber and other health benefits,” says Harris-Pincus. The fiber slows down the processing of sugar, and helps your body absorb it more gradually. (This means that fruit generally has a lower glycemic index.)
There are some cases when you do have to pay a little more attention to the type of fruit you eat. For example, if you are a person with diabetes, Harris-Pincus says you need to keep a tighter rein on your blood sugar levels. In that case, you need to be a little more picky, and choose nutrient-rich fruit with lower carbs and sugar. Same goes for anyone on a special diet, like keto.
Otherwise, don’t fear fruit. “Since all fruit contributes vitamins, minerals, phytochemicals, and antioxidants to our diets, we should consume them daily,” says Harris-Pincus. “Just monitor the portion sizes, and consume them with a source of protein and fat to temper the glycemic response—like the famous apple and peanut butter combo.”
Since there's no nutrition label on produce, check out this list of 13 high-sugar fruits, according to the USDA. (P.S. These fruits have crazy-low sugar counts.)
1. Lychees
Sugar: 29 grams per cup serving
This tropical fruit packs a serious sugar punch. Here's why it's okay to consume in moderation, though: It also gives you 136 milligrams of calcium, superseding your daily recommended intake of 75 milligrams.
Per 1 cup: 125 cal, >1 g fat (>1 g sat), 31 g carbs, 29 g sugar, 2 mg sodium, 2.5 g fiber, 1.6 g protein.
2. Mango
Sugar: 23 grams per cup
Mangoes are a quintessential summer fruit. They're also a very high-sugar fruit. By providing over a third of your daily vitamin A quota, though, that serving also helps to keep your eyes healthy.
Per cup: 99 cal, >1 g fat (>1 g sat), 25 g carbs, 23 g sugar, 2 mg sodium, 2.6 g fiber, 1.3 g protein.
3. Cherries
Sugar: 20 grams per cup of pitted cherries
With that much sugar per serving, no wonder it’s so easy to pop them like candy. Fortunately, they may also help you sleep better at night. Other benefits of cherries include cancer-fighting antioxidants and recovery-promoting potassium.
Per cup of pitted cherries: 97 cal, >1 g fat (>1 g sat), 25 g carbs, 20 g sugar, 0 mg sodium, 3.2 g fiber, 1.6 g protein.
4. Apple
Sugar: 19 grams per medium apple
It may surprise you that a medium apple (three inches in diameter) has 25 grams of carbs. That’s partly because it’s a high-fiber fruit. Apples are also rich in antioxidants like vitamin C, which help keep your immune system humming.
Per medium fruit: 95 cal, >1 g fat (>1 g sat), 25 g carbs, 19 g sugar, 2 mg sodium, 4 g fiber, >1 g protein.
5. Oranges
Sugar: 17 grams per one large orange
While there’s a good amount of sugar in one orange, it’s also dripping with antioxidants like vitamin C (more than your daily dose in just one fruit!) and minerals like selenium. P.S.: Opt for the whole fruit over juice. The fiber will help slow down the absorption of sugar.
Per one large fruit: 86 cal, >1 g fat (>1 g sat), 22 g carbs, 17 g sugar, 0 mg sodium, 4 g fiber, 2 g protein.
6. Pears
Sugar: 17 grams per one medium fruit
If you’re looking for a mid-day snack, nosh on a pear. Not only will the high-sugar fruit satisfy your sweet tooth, it will keep you full longer, thanks to the six grams of fiber per medium fruit. You’ll also get a healthy dose of vitamins and minerals.
Per one medium fruit: 101 cal, >1 g fat (>1 g sat), 27 g carbs, 17 g sugar, 2 mg sodium, 6 g fiber, >1 g protein.
7. Kiwi
Sugar: 16 grams per one cup of sliced kiwifruit
The little fuzzy green fruit looks so unassuming, but one cup of sliced kiwi contains 16 grams of sugar. That said, you’ll also get nearly three times your daily recommended dose of vitamin C and nearly a full dose of vitamin K.
Per one cup: 110 cal, >1 g fat (>1 g sat), 26 g carbs, 16 g sugar, 5 mg sodium, 5 g fiber, 2 g protein.
8. Pineapple
Sugar: 16 grams per cup of pineapple chunks
While tropical fruits like pineapple tend to be sticky sweet, one cup serves up 131 percent of your daily vitamin C needs, and 76 percent of your daily manganese needs. It’s also super-hydrating, making it perfect for warm weather months.
Per cup: 82 cal, >1 g fat (>1 g sat), 22 g carbs, 16 g sugar, 2 mg sodium, 2 g fiber, >1 g protein.
9. Grapes
Sugar: 15 grams per cup
Sorry to break it to you...but grapes def count as a high-sugar fruit (that's why they're so delicious). The red kind are also rich in antioxidants, though, and both red and green pack a fiber punch.
Note: In raisin form, the grapes' sugar is concentrated in a smaller package—just like with any dried fruit. “It's much easier to eat a larger portion, too. Think of 12 to 15 grapes versus 12 to 15 raisins. They both contain the same amount of sugar,” says Harris-Pincus. So, if you have a soft spot for dried fruit, use it as an accent for your salad or trail mix, not the main attraction.
Per cup: 97 cal, >1 g fat (>1 g sat), 25 g carbs, 20 g sugar, 0 mg sodium, 3.2 g fiber, 1.6 g protein.
10. Bananas
Sugar: 14 grams per medium fruit
Bananas get a bad rep as a sugar-laden, calorie-packed fruit. But they also have a good amount of fiber and a ton of potassium and magnesium, along with other inflammation-fighting antioxidants.
Per medium fruit: 105 cal, >1 g fat (>1 g sat), 27 g carbs, 14 g sugar, 1 mg sodium, 3.1 g fiber, 1.2 g protein.
11. Pomegranates
Sugar: 12 grams per 1/2 cup of pomegranate seeds
The tiny, jewel-like seeds from a pomegranate are delightfully sweet and tart. But that's not the reason pomegranate is considered a super fruit: It’s packed with antioxidants, which keep your immune system in check and inflammation at bay.
Per 1/2 cup: 72 cal, 1 g fat (>1 g sat), 16 g carbs, 12 g sugar, 2 mg sodium, 4 g fiber, 1 g protein.
12. Figs
Sugar: 10 grams per large whole fig
Figs seem luxurious for a reason: They're high in sugar and in calories per serving (kind of like candy). Unlike candy, though, figs come with hearty doses of fiber and potassium.
Per large whole fig: 47 cal, >1 g fat (>1 g sat), 13 g carbs, 10 g sugar, 1 mg sodium, 2 g fiber, >1 g protein.
Christine Yu is a freelance writer, yoga teacher, and avid runner who regularly covers health, fitness, nutrition, and wellness for outlets like Well + Good, Women’s Health, Runner’s World, and Outside. When she’s not writing, you can find her dreaming of the beach.