What Fruit Is High in Carbohydrates? A Guide to Energy-Rich Choices

November 2, 2025 •

4 min read

Over one-third of the world's population relies on carbohydrates from fruits and other plant-based sources for energy. Determining what fruit is high in carbohydrates can be key for athletes, dieters, or anyone seeking a quick, natural energy boost. From fresh varieties to concentrated dried options, many fruits pack a powerful carb punch for sustained fuel.

Quick Summary

This guide details fresh and dried fruits with the highest carbohydrate content, from bananas and mangoes to dates and raisins. It explores the nutritional composition, natural sugars, and fiber content of these fruits, and offers practical tips for incorporating them into a healthy diet for energy and overall wellness.

Key Points

Bananas are a top-tier carb source: A medium banana provides about 27 grams of carbohydrates, making it an excellent source of quick energy for athletes and active individuals.
Dried fruits are highly concentrated in carbs: Due to the removal of water, dried fruits like dates, raisins, and dried apricots have a much higher carb and calorie density per gram than fresh fruit.
Natural sugars are a key component: The carbohydrates in fruits primarily come from natural sugars like glucose and fructose, which provide a quick burst of energy.
Fiber helps manage energy levels: Many high-carb fruits also contain fiber, which helps slow the digestion of sugars and provides a more sustained release of energy, preventing sharp blood sugar spikes.
Timing matters for energy: For an immediate energy boost, choose ripe, high-sugar fruits. For sustained energy, pair fruits with a source of protein or fat, like nut butter, to regulate digestion.
Portion control is important for dried fruit: Because of their concentrated nature, it's easy to overconsume dried fruits. Be mindful of serving sizes, especially if monitoring sugar or calorie intake.

Fresh Fruits with the Highest Carbohydrate Content

Not all fruits are created equal when it comes to carbohydrate content. While most fresh fruits contain a mix of simple sugars, fiber, and water, some stand out as particularly carb-dense. These make excellent choices for a quick energy source before a workout or as a mid-day snack. The carbohydrate count can vary based on size and ripeness, but here are some of the most notable high-carb fresh fruits.

Bananas: The All-Rounder

Bananas are perhaps the most famous high-carb fruit, beloved by athletes for their fast-acting energy. A single medium-sized banana provides around 27 grams of carbohydrates, including natural sugars, and has a good amount of fiber. As bananas ripen, their starch content converts to sugar, which is why a ripe banana tastes sweeter and offers a quicker energy release than an unripe one. They are also rich in potassium, a mineral vital for muscle function.

Mangoes: Tropical Energy

This tropical favorite is not only delicious but also a great source of carbohydrates. One cup of sliced mango contains roughly 25 grams of carbohydrates. Mangoes are also rich in vitamin C and vitamin A, contributing to immune function and overall health. Their natural sugar content makes them a sweet and satisfying addition to smoothies or yogurt.

Grapes: Sweet and Convenient

Grapes are bite-sized powerhouses of energy. About three-quarters of a cup of grapes offers 23 grams of carbohydrates, primarily from natural sugars. While low in fiber compared to other high-carb fruits, their convenience makes them an easy and popular on-the-go snack for a fast burst of energy.

Pineapple: Tangy and Energizing

Another tropical fruit with a high carbohydrate content is pineapple. A one-cup serving of diced pineapple provides about 13 grams of carbohydrates and a significant amount of vitamin C and manganese. Pineapple also contains bromelain, an enzyme that can aid digestion and reduce inflammation, making it a great post-workout choice.

Cherries: Small but Mighty

Sweet cherries are packed with carbs and offer a delicious way to refuel. One cup of sweet cherries contains about 26 grams of carbohydrates. Cherries are known for their anti-inflammatory and antioxidant properties, which can help with muscle soreness and recovery after physical activity.

Dried Fruits: Concentrated Carbohydrates

Dried fruits are essentially fresh fruits with their water content removed, which concentrates their nutrients, including carbohydrates and sugar. This makes them a very energy-dense and convenient snack, but it also means portion control is important. A small amount of dried fruit can contain as many carbs as a much larger portion of fresh fruit.

Dates: A Natural Sugar Boost

Dates, especially Medjool dates, are an extremely high-carb option. Just two Medjool dates can contain 36 grams of carbohydrates. Their natural sweetness makes them a fantastic natural sweetener for baked goods or as a standalone snack. They are also an excellent source of fiber, potassium, and magnesium.

Raisins: The Classic Dried Fruit

Dried grapes, or raisins, are another concentrated source of carbohydrates. One cup of raisins packs a massive 130 grams of carbohydrates. They can be easily added to cereals, salads, or trail mixes for a quick energy supply, but their high sugar content means they should be consumed in moderation.

Dried Apricots: Fiber and Carbs

Dried apricots offer a significant carbohydrate boost alongside a good dose of dietary fiber. One cup of dried apricots contains around 81 grams of carbs. The fiber helps regulate the absorption of the concentrated sugars, preventing sharp blood sugar spikes.

Comparison: Fresh Fruit vs. Dried Fruit Carbs

To highlight the difference in carb concentration, here is a comparison of common fresh fruits and their dried counterparts. Serving sizes are standardized for an easier comparison.


Fruit Type	Serving Size	Total Carbs (approx.)	Notes
Fresh Grapes	¾ cup (126g)	23g	High water content, lower calories per gram.
Raisins	½ cup (approx. 82g)	62g	Water removed, concentrating sugar and carbs.
Fresh Apricot	1 medium (35g)	~4g	Lower carb count, high in water.
Dried Apricots	1 cup (approx. 130g)	81g	Highly concentrated carbs, excellent source of fiber.
Fresh Mango	1 cup, sliced (165g)	25g	A good source of vitamins C and A.
Dried Mango	4 pieces (unsweetened)	25g	Highly concentrated carbs in a smaller portion.

How to Incorporate High-Carb Fruits into Your Diet

High-carb fruits are versatile and can be used in many ways to boost energy and provide essential nutrients. Here are a few simple strategies:

Pre- and Post-Workout Fuel: A banana is an ideal pre-workout snack for a quick energy release, while a smoothie with a blend of banana and berries is great for replenishing glycogen stores after exercise.
Breakfast Booster: Add dried dates, raisins, or fresh mango and bananas to your morning oatmeal, Greek yogurt, or granola for a sustained energy release throughout the morning.
Trail Mix: Create your own energy-dense trail mix by combining dried fruits like apricots, raisins, and dates with nuts and seeds. This is an excellent, portable snack for hiking or long days.
Natural Sweetener: Use mashed bananas or pureed dates to sweeten baked goods and desserts naturally, reducing the need for refined sugar.

Conclusion

Fruits are an essential part of a healthy diet and many are an excellent source of carbohydrates for energy. While all fruits contain carbs, varieties like bananas, mangoes, grapes, dates, and raisins offer higher concentrations. Dried fruits provide a particularly dense source of carbohydrates due to the removal of water, making portion control important. By understanding which fruit is high in carbohydrates, you can strategically incorporate these options into your diet to fuel workouts, boost energy levels, and support overall health with essential vitamins, minerals, and fiber.

Frequently Asked Questions

Among common fruits, dates and raisins have some of the highest carbohydrate contents due to their concentrated form as dried fruits. Two Medjool dates contain 36 grams of carbohydrates, while a half-cup of raisins has 62 grams.

No, the carbohydrates in whole fruits are generally not bad for you. Unlike refined sugars, they are packaged with fiber, vitamins, and minerals. The fiber helps slow sugar absorption, providing sustained energy without the drastic blood sugar spikes associated with processed sweets.

Yes, on average, a medium banana (27g carbs) has more total carbohydrates than a medium apple (21g carbs), though both are good sources of energy.

Fruits like bananas, dates, and raisins are generally avoided on very strict low-carb diets due to their carb density. However, smaller portions of lower-carb fruits like berries are often included.

The main difference is concentration. Dried fruits have had most of their water removed, which concentrates the natural sugars and carbohydrates. This means you consume far more carbs per volume with dried fruit than with fresh fruit.

For more sustained energy, pair high-carb fruit with a source of protein or healthy fat, such as nut butter or yogurt. This combination slows digestion and helps stabilize blood sugar levels.

Yes, nearly all fruits contain carbohydrates, mostly in the form of natural sugars like glucose, fructose, and sucrose. The amount varies greatly from one fruit to another.