What fruits have too much carbs? A guide to high-sugar fruits

November 5, 2025 •

4 min read

According to the American Diabetes Association, all fruits can be part of a healthy diet when consumed in moderation, but some have a significantly higher carbohydrate and sugar content than others. Understanding what fruits have too much carbs? is key for anyone on a low-carb or ketogenic diet, as it helps in effective meal planning and blood sugar management.

Quick Summary

Certain fruits, like bananas, mangoes, and grapes, contain high amounts of natural sugars and carbohydrates. Dried fruit and fruit juices also have concentrated sugar content. For low-carb diets, opting for lower-carb fruits like berries and avocados is often recommended for better blood sugar management and dietary success. Portion control is crucial for balancing fruit intake.

Key Points

High-Carb Examples: Bananas, mangoes, and grapes are among the highest-carb fruits due to their natural sugar content.
Dried Fruit Concentration: Removing water from fruit concentrates its sugar, making dried fruits like raisins and dates very high in carbohydrates for their small size.
Juice is High-Sugar: Fruit juices lack the fiber found in whole fruit, leading to rapid absorption of concentrated sugars and blood sugar spikes.
Low-Carb Alternatives: Berries, avocados, tomatoes, and melons are excellent low-carb fruit options rich in fiber and other nutrients.
Portion Control: Practicing portion control is essential for managing carb intake, even with lower-carb fruits.
Vegetables Offer More Nutrients: Many nutrients found in fruit can be obtained from low-carb vegetables with less sugar.

Common High-Carbohydrate Fruits

While all fruits offer essential vitamins, minerals, and fiber, their carbohydrate and sugar content can vary significantly. Some fruits, particularly certain tropical and starchy varieties, are known for their high carb load. For individuals monitoring their carbohydrate intake, it's important to be mindful of these choices.

Bananas

A medium-sized banana is one of the most widely cited examples of a high-carb fruit. It contains approximately 27 grams of carbohydrates, which can be a substantial portion of a daily carb allowance for those on a restrictive diet. While they offer valuable potassium, their high sugar content can cause a quicker rise in blood sugar levels compared to lower-carb options.

Mangoes

This sweet, tropical fruit is another high-carb contender. A single cup of sliced mango contains around 28 grams of carbohydrates and 22.6 grams of sugar. The sweetness and carb density make mangoes a fruit to enjoy in strict moderation on a low-carb diet.

Grapes

Although small in size, the carbs in grapes can add up quickly. A cup of red or green grapes can contain around 27 grams of carbohydrates, mostly from natural sugars. This makes it easy to overconsume carbs from grapes when eating them by the handful.

Apples

Depending on the variety and size, a single apple can contain a considerable amount of carbohydrates. A large apple may have as many as 34 grams of total carbs, most of which are natural sugars. Enjoying apples in moderation or choosing smaller varieties is a sensible strategy for those managing carb intake.

Dried Fruits and Juices: The Concentrated Culprits

When fruit is dried, the water is removed, concentrating the sugars and carbohydrates into a much smaller, calorie-dense package. This means even a small serving can pack a significant carb punch.

Raisins: A small two-tablespoon serving of raisins contains around 15 grams of carbohydrates. This is equivalent to the carb count of a much larger portion of fresh fruit.
Dates: These are especially high in concentrated sugars. Two large dates can have up to 36 grams of carbohydrates.
Fruit Juice: Store-bought fruit juices, even 100% juice, are typically stripped of their beneficial fiber, leaving behind concentrated sugar. The lack of fiber means the sugar is absorbed rapidly into the bloodstream, leading to a quick spike in blood glucose.

Comparison of High vs. Low-Carb Fruits

To better understand how different fruits fit into a low-carb eating plan, the following table compares the carbohydrate content of common high-carb and low-carb fruits per 100-gram serving.


Fruit	Carb Content (per 100g)	Net Carbs (per 100g)	Notes
High-Carb Fruits
Banana	~20.1g	~17g	High in potassium, convenient snack.
Red Grapes	~20.2g	~16g	Sugar can add up quickly with multiple servings.
Mango	~15g	~12.4g	Sweet, tropical, high in Vitamin C.
Pineapple	~13.1g	~12g	Tropical flavor, best consumed in moderation.
Low-Carb Fruits
Raspberries	~12g	~6g	High in fiber, rich in antioxidants.
Blackberries	~10g	~6g	Good source of fiber and vitamin C.
Strawberries	~8g	~5.7g	Low in calories, good source of antioxidants.
Watermelon	~8g	~7.5g	Mostly water, hydrating, low in calories.

Strategies for a Low-Carb Diet

For those on low-carb or ketogenic diets, the goal is not to completely eliminate fruit, but rather to be strategic about choices and portions. Many vegetables, such as tomatoes and avocados, are technically fruits but are much lower in carbs than their sweet counterparts, making them better options.

Portion Control is Key: Even with lower-carb fruits like berries, minding your portion size is important. A small handful is better than a large bowl.
Choose Lower-Carb Options: Prioritize berries, which are high in fiber, to slow sugar absorption, along with avocados, olives, and tomatoes.
Beware of Hidden Carbs: Always check labels on canned fruits, smoothies, and juices for added sugars. Unsweetened versions are a better choice.
Consider the Glycemic Index (GI): This measure indicates how quickly a food raises blood sugar. High-GI fruits like watermelon can cause a quicker spike, even if the overall carb count is modest.
Emphasize Vegetables: Fruits contain nutrients that can also be obtained from low-carb vegetables, which offer a high nutritional density with less sugar. Leafy greens, broccoli, and cauliflower are excellent choices.

Conclusion

Understanding what fruits have too much carbs? is a crucial aspect of managing a low-carb diet effectively. While fruits like bananas, mangoes, and grapes are rich in carbohydrates and natural sugars, lower-carb alternatives such as berries, avocados, and tomatoes are excellent options. By practicing portion control, focusing on high-fiber fruits, and being mindful of dried fruits and juices, you can enjoy the health benefits of fruit without compromising your dietary goals. Balancing your diet with plenty of low-carb vegetables is a smart way to ensure you get essential nutrients while keeping carbohydrate intake in check. Consult with a healthcare provider or a registered dietitian for personalized advice tailored to your needs.

For further reading on low-carb eating, explore resources on ketogenic diets, such as the comprehensive guides at Diet Doctor (https://www.dietdoctor.com/low-carb).

Frequently Asked Questions

On a strict ketogenic diet, it is best to avoid high-sugar and high-carb fruits such as bananas, mangoes, grapes, pineapples, and large apples.

No, dried fruit is not healthier than fresh fruit in terms of carb and sugar content. The dehydration process concentrates the natural sugars, meaning a small portion of dried fruit contains a high amount of sugar and carbs.

Total carbs are the total amount of carbohydrates in a food. Net carbs are calculated by subtracting the fiber from the total carbs. For many on low-carb diets, net carbs are the more important figure to track.

Yes, people with diabetes can eat fruit. The key is moderation and choosing fruits that are lower in sugar and higher in fiber, like berries and avocados, to help manage blood sugar levels.

Good low-carb alternatives to a banana include avocados, which are rich in healthy fats, or a small portion of berries, which provide fiber and antioxidants with less sugar.

Most berries, including raspberries, blackberries, and strawberries, are relatively low in carbs and high in fiber. Blueberries are slightly higher but can still be enjoyed in moderation.

While natural sugars in fruit are better than added sugars, they can still impact blood sugar levels. For those on a low-carb diet or with conditions like diabetes, it is important to be mindful of portion sizes and choose lower-sugar options.