Which Fruit Has the Highest Amount of Carbohydrates? The Definitive Guide to High-Carb Fruits

November 6, 2025 •

2 min read

Gram for gram, dried dates contain the highest amount of carbohydrates of any fruit, boasting over 70 grams per 100-gram serving. When it comes to finding out which fruit has the highest amount of carbohydrates, the answer isn't always straightforward and depends on whether you're considering fresh or dried varieties. Understanding which fruits are carb-dense can be beneficial for athletes seeking quick energy or for those simply managing their diet.

Quick Summary

Dried fruits like dates, raisins, and figs contain the highest concentration of carbohydrates due to the removal of water. Among fresh fruits, bananas, mangoes, and grapes rank highest. Portion control is essential when consuming these energy-rich fruits, which also offer vital nutrients and fiber.

Key Points

Dried dates have the highest carb concentration: With over 70g of carbs per 100g, dried dates top the list due to their dehydrated state.
Fresh fruit leaders are bananas, grapes, and mangoes: These are among the highest-carb options in their fresh form, offering significant nutritional benefits. For more information, see {Link: TODAY.com https://www.today.com/health/diet-fitness/fruits-with-high-carbs-rcna223910}.
Portion control is crucial for dried fruit: Due to their high sugar and calorie density, dried fruits should be consumed in moderation, especially for those managing blood sugar.
Whole fruits offer more than just carbs: The fiber in whole fruits helps regulate blood sugar and offers essential vitamins and antioxidants.
Pair carbs with fat or protein: Eating high-carb fruits with a source of healthy fat or protein can help to slow digestion and provide more stable energy levels.
Timing matters for energy: High-carb fruits are excellent for fueling before or during intense exercise, providing a rapid source of energy.

Dried Fruit: The Carbohydrate Powerhouses

Dried fruits generally contain more carbohydrates per gram than fresh fruits because the water is removed during the drying process, concentrating the natural sugars. Dried dates are particularly high in carbohydrates, with over 70 grams per 100-gram serving. Other dried fruits like raisins and figs also have high carbohydrate content. While providing a quick energy boost, their concentrated nature means they are also calorie-dense, making portion control important.

Benefits of Choosing Dried Fruit

Energy boost: High sugar content makes them ideal for quick energy.
Fiber-rich: Provides dietary fiber for digestion.
Nutrient-dense: Retain many vitamins and minerals.

Fresh Fruit Contenders for High Carbs

Among fresh fruits, bananas are a popular choice for their carbohydrate content, with a medium banana containing about 27 grams. Mangoes are another high-carb fresh fruit, with around 25 grams of carbs per cup. Grapes are also significant, providing about 27 grams of carbohydrates per cup. These fruits also offer valuable fiber, vitamins, and antioxidants along with their natural sugars. For details on high-carb fresh fruits, refer to {Link: TODAY.com https://www.today.com/health/diet-fitness/fruits-with-high-carbs-rcna223910}.

High-Carbohydrate Fruit Comparison Table

A comparison of high-carbohydrate fruits (per 100g) includes dried dates (~73.5g carbs), raisins (~65g carbs), medium bananas (~27g carbs), and mango (cup, chopped) (~25g carbs). For a comprehensive table, see {Link: TODAY.com https://www.today.com/health/diet-fitness/fruits-with-high-carbs-rcna223910}.

How to Integrate High-Carb Fruits into a Balanced Diet

Incorporating high-carb fruits into your diet requires balance and moderation. For tips on how to integrate high-carb fruits into a balanced diet, including pairing with protein or fat, timing intake, and varying consumption, refer to {Link: TODAY.com https://www.today.com/health/diet-fitness/fruits-with-high-carbs-rcna223910}.

Conclusion: The Best Choice for Your Nutritional Needs

While dried dates and raisins have the highest carbohydrate content per gram, the best fruit depends on individual dietary needs. For more information on fruit and diet, consult resources like the {Link: American Diabetes Association https://diabetes.org/food-nutrition/reading-food-labels/fruit}.

Frequently Asked Questions

No, high-carb fruits are not inherently bad for you. Whole fruits provide natural sugars along with fiber, vitamins, and minerals. The fiber slows the absorption of sugar, which is healthier than consuming refined carbohydrates with little nutritional value.

Dried fruits have more carbohydrates per gram because the drying process removes most of the water, concentrating the fruit's natural sugars and resulting in a higher carbohydrate density.

Among fresh fruits, bananas are often cited as having one of the highest carbohydrate counts. A medium banana contains about 27 grams of carbohydrates.

A one-cup serving of grapes contains approximately 27 grams of carbohydrates. They are also a good source of antioxidants.

Whether dates are 'healthier' depends on your specific goals. Dates are more carb-dense for quick energy, while bananas offer a broader range of vitamins and a more moderate energy release. Both are healthy in moderation, but dates are higher in concentrated sugar.

Dried figs are significantly higher in carbohydrates than fresh figs due to the removal of water. One cup of dried figs contains about 95 grams of carbohydrates, while fresh figs have far less per serving.

Yes, people with diabetes can eat high-carb fruits as part of a balanced diet, but portion size and overall carbohydrate intake are important. Pairing fruit with protein or fat can help manage blood sugar response. It is best to consult with a doctor or registered dietitian.

Many tropical fruits, such as mango, banana, and pineapple, tend to have higher sugar and, therefore, higher carb content than temperate fruits like berries. However, all fruits offer nutritional benefits and should be included in a varied diet.