What fruit is the highest in sugar? And is natural fruit sugar a concern?

October 7, 2025 •

4 min read

Dried fruit, which has had its water removed, can contain up to 3.5 times more sugar by weight than its fresh counterpart. This concentrated sweetness leads many to wonder, what fruit is the highest in sugar? The answer, however, is more nuanced than a single fruit and depends heavily on whether the fruit is fresh or dried.

Quick Summary

The highest sugar fruits by weight are dried varieties like dates and raisins, due to concentrated sugars. Among fresh options, certain fruits such as lychees, grapes, and mangoes have higher concentrations. Context is vital, as the fiber in whole fruit mitigates the metabolic impact of its natural sugar.

Key Points

Dried Fruit Tops the List: Due to water removal, dried fruits like dates and raisins have the highest sugar concentration per serving by weight.
High-Sugar Fresh Fruits: Among fresh fruits, lychees, grapes, and mangoes contain some of the highest sugar levels per serving.
Fiber is a Game-Changer: The fiber in whole fruit slows sugar absorption, preventing rapid blood sugar spikes and offering a metabolic advantage over added sugars.
Glycemic Impact Varies: High-sugar fruits can also have a higher glycemic index, especially when very ripe, affecting blood sugar levels more quickly.
Choose Whole Over Processed: Opting for fresh, whole fruit over dried or juice forms ensures you benefit from the full spectrum of nutrients and fiber.
Moderation is Essential: Enjoying both high-sugar and low-sugar fruits in appropriate portions is the best strategy for a healthy and balanced diet.

Fresh vs. Dried: The Sugary Showdown

When people ask, "What fruit is the highest in sugar?", the first distinction to make is between fresh and dried fruit. The process of dehydration removes the water content from fruit, which dramatically concentrates the natural sugars, vitamins, and minerals into a much smaller, denser package. This makes a small serving of dried fruit significantly higher in sugar and calories than an equivalent portion of its fresh counterpart. For example, a cup of fresh grapes has about 15 grams of sugar, but a cup of raisins, which are dried grapes, contains approximately 108 grams.

Dried Fruits: The Most Concentrated Sugar Sources

Because of this concentration effect, dried fruits consistently top the list for the highest sugar content by weight. It's easy to overconsume them since they are so small and easy to snack on mindlessly. Here are some of the most concentrated:

Dates: A single medjool date contains about 16 grams of sugar. By weight, dates can contain 64–66% sugar.
Raisins: Made from dried grapes, raisins contain about 59% sugar by weight, with one cup packing a massive 108 grams.
Dried Apricots: With around 53% sugar by weight, a cup of dried apricots contains approximately 69 grams of sugar.
Dried Figs: A popular dried fruit, figs are composed of about 48% sugar.

Fresh Fruits with Higher Sugar Content

While less concentrated than their dried versions, some fresh fruits are still naturally higher in sugar than others. This isn't necessarily a bad thing, as their fiber and water content provide significant health benefits. It's useful to be aware of the sugar levels for portion control, especially for individuals monitoring blood sugar levels.

Lychees: These tropical fruits are high in sugar, with about 15.2 grams per 100 grams. A cup of fresh lychees can contain nearly 29 grams of sugar.
Black Grapes: Per 100 grams, black grapes contain one of the highest sugar contents among fresh fruits, at around 17.3 grams.
Mangoes: A whole mango can contain as much as 45 grams of sugar, though a standard cup serving is closer to 22.5 grams.
Bananas: A popular source of energy and potassium, a medium-sized banana has about 14 grams of sugar. The sugar content also increases as the banana ripens.

The Difference Between Fruit Sugar and Added Sugar

It is critical to distinguish between the natural sugars in whole fruit and the added sugars found in processed foods and juices. The fiber found in whole fruits plays a vital role in how the body processes sugar.

Fiber slows down the digestion of fruit, which in turn moderates the release of sugar into the bloodstream. This prevents the rapid blood sugar spikes often associated with sugary drinks and snacks that contain little to no fiber. Furthermore, whole fruits are packed with essential vitamins, minerals, and antioxidants that are crucial for overall health, while foods with added sugars often provide empty calories. For example, the fructose in whole fruit is processed differently by the liver than the concentrated, unbound fructose often found in high quantities in processed foods.

Comparison: Fresh Fruit vs. Dried Fruit

This table highlights the significant difference in sugar concentration and portion size between fresh and dried fruit.


Fruit Type	Fresh (100g)	Dried (100g)	Key Nutritional Difference
Grapes / Raisins	16g sugar, high water	59% sugar (108g per cup), low water	Water removal concentrates sugar significantly.
Apricots	~9g sugar	53% sugar, concentrated calories	Fresh offers hydration, dried is calorie-dense.
Figs	~8g sugar per medium fruit	48% sugar, higher fiber content	Dried figs have more concentrated sugar per gram.
Plums / Prunes	~10g sugar	38% sugar, acts as a natural laxative	Prunes have higher fiber and sorbitol content.

Moderation and Smart Choices

While it is important to understand which fruits are highest in sugar, the overall context of your diet and portion sizes is what truly matters. It is perfectly healthy to include high-sugar fresh fruits in a balanced diet. If you are monitoring your sugar intake, especially for conditions like diabetes, there are several ways to enjoy fruit wisely:

Portion Control: Pay attention to serving sizes. A large whole mango or a full bunch of grapes can contain a lot of sugar in one sitting.
Pairing for Balance: Eating fruit with a source of healthy fat or protein, like an apple with almond butter, can slow down sugar absorption.
Choose Lower-Sugar Options: Include berries, lemons, limes, and avocados in your diet, which are naturally lower in sugar.
Focus on Whole Fruit: Opt for whole, fresh fruit instead of dried, canned in syrup, or juice. This ensures you get all the beneficial fiber and other nutrients.

In conclusion, while dried fruits like dates and raisins contain the highest concentration of sugar, fresh fruits like grapes, lychees, and mangoes also rank high. The fiber in whole fruit is key to slowing sugar absorption, making it a healthy part of a balanced diet when consumed in moderation. Understanding these differences allows for informed choices that support overall health goals. For further information on the benefits of whole foods, you can visit The Nutrition Source, Harvard T.H. Chan School of Public Health.

Conclusion: Navigating Fruit Sugar for Better Health

When considering what fruit is the highest in sugar?, the answer is unequivocally dried fruit. However, this fact must be viewed through a broader nutritional lens. The concentrated sugar in dried fruit demands smaller portion sizes, but it still provides valuable nutrients. For fresh fruits, even those with higher sugar levels like grapes and mangoes offer a complete package of fiber, vitamins, and minerals that differs significantly from the impact of refined sugars. By prioritizing fresh, whole fruits and practicing mindful portion control, especially with dried varieties, you can harness the abundant health benefits of fruit without compromising your health goals. A balanced diet incorporates a wide variety of foods, and fruit, in all its forms, is a key component.

Frequently Asked Questions

Yes, natural fruit sugar is generally considered healthier than added sugar. The fiber in whole fruits slows down the absorption of sugar, which prevents sharp blood sugar spikes. Foods with added sugars typically lack this fiber and other nutrients.

Yes, people with diabetes can eat high-sugar fruits in moderation. Portion control is key. The American Diabetes Association recommends incorporating fruit into a meal plan and balancing it with other foods.

Dietary guidelines often suggest around 1.5 to 2 cups of fruit per day for adults. However, individual needs may vary based on health goals and activity levels, so it's best to consult a healthcare provider.

Dried fruit is very calorie-dense due to its concentrated sugar content. Eating large portions of dried fruit can contribute to a caloric surplus and potentially lead to weight gain if not balanced with overall intake.

If you are concerned about sugar intake, good lower-sugar fruit choices include berries (like raspberries and blackberries), avocado, lemons, limes, and peaches.

Fruit juice lacks the fiber found in whole fruit. This absence of fiber means the sugar is absorbed much more quickly, leading to a faster and more significant rise in blood sugar.

Yes, the ripeness of a fruit affects its sugar content. As fruits like bananas ripen, their starch converts to sugar, increasing both their sugar content and glycemic index.