Which Fruit Has the Most Sugar in the World?

December 25, 2025 •

4 min read

While most fruits contain natural sugars, not all are created equal. A single Medjool date, for instance, can contain over 16 grams of sugar, a surprisingly high amount. However, the title of the world's most sugary fruit depends on whether you're considering fresh or dried varieties, as the dehydration process significantly concentrates sugars.

Quick Summary

The most sugary fruit varies between fresh and dried varieties, with the concentration process elevating sugar levels significantly in the latter. While dates are a contender, the dense concentration in dried fruits like raisins and figs often makes them the highest by weight. The health impact of fruit sugar is mitigated by its fiber content, distinguishing it from added sugars.

Key Points

Dried Fruit Concentration: The dehydration process removes water, which dramatically concentrates sugar levels, making dried fruits higher in sugar per gram than fresh ones.
Top Contender (Dried): Dried dates, especially the Medjool variety, are among the highest in sugar content, with around 66.5 grams per 100 grams.
Top Contender (Fresh): Among fresh fruits, black grapes and lychees are some of the most sugary, containing over 15 grams per 100-gram serving.
Fiber is Key: The fiber in whole fruit slows down the absorption of natural sugar into the bloodstream, which prevents the rapid blood sugar spikes associated with added sugars.
Nutritional Benefits: Fruit sugar comes packaged with essential nutrients like vitamins, minerals, and antioxidants, unlike the empty calories of refined sugars.
Portion Control Matters: Due to the concentrated sugar and calories, it's important to consume dried fruits in smaller portions compared to fresh fruits.
Variety is Best: Incorporating a diverse range of fruits, both high and low in sugar, provides the widest range of health benefits.

Comparing Fresh vs. Dried Fruit: A Key Distinction

When determining which fruit has the most sugar, the most critical factor is whether the fruit is fresh or dried. The dehydration process, used to create dried fruit, removes the water content, concentrating the natural sugars, calories, and nutrients into a much smaller, denser package. For example, while one cup of grapes contains about 15 grams of sugar, one cup of raisins (dried grapes) can have over 80 grams. This simple difference in preparation completely changes the sugar content per serving, making dried fruits the clear winner for the highest sugar content by weight or volume.

The Most Sugary Fresh Fruits

Among fresh fruits, a few varieties consistently rank high in sugar content per 100-gram serving. These include black grapes, lychees, and mangoes. While a medium-sized mango might contain over 40 grams of sugar, the high water content means the sugar is less concentrated than in dried fruits. The sugar content in these fruits also varies based on ripeness; a ripe banana, for instance, is sweeter than an unripe one because more of its starch has converted to sugar.

List of High-Sugar Fresh Fruits (per 100g)

Black Grapes: Approximately 17.3g of sugar.
Lychees: Around 15.2g of sugar.
Mangoes: About 11.1g of sugar.
Bananas: Typically 12.2g of sugar.
Pomegranates: Roughly 14g of sugar.

The Most Sugary Dried Fruits

When water is removed, the sugar content of fruits skyrockets. This process makes dried fruits a powerhouse of natural sweetness. The date, particularly the Medjool variety, is a well-known example. While a fresh fig is sweet, its dried counterpart contains a significantly higher concentration of sugar. Raisins, dried apricots, and dried mango are other examples of fruits that become sugar-dense after dehydration.

List of High-Sugar Dried Fruits (per 100g)

Dried Dates (Medjool): Around 66.5 grams of sugar.
Raisins: More than 60 grams of sugar.
Dried Figs: Roughly 47.9 grams of sugar.
Dried Apricots: Approximately 54.2 grams of sugar.

The Health Context of Fruit Sugar

It is crucial to understand that the sugar in whole, unprocessed fruits, whether fresh or dried, is different from the added, refined sugars found in candy and sodas. The key difference lies in the presence of fiber. The fiber in fruit slows down the absorption of sugar into the bloodstream, preventing the dramatic blood sugar spikes associated with processed sweets. This means the body processes fruit sugar differently and more gradually. Furthermore, fruits contain a wide array of vitamins, minerals, and antioxidants that are vital for overall health and not present in refined sugars.

Fruit vs. Added Sugar: A Comparison Table


Feature	Whole Fruit Sugar	Added/Refined Sugar
Absorption Rate	Slowed by fiber.	Rapid, causing blood sugar spikes.
Nutritional Value	Contains fiber, vitamins, minerals, antioxidants.	Provides 'empty calories' with little to no nutritional value.
Processing	Unprocessed or minimally processed.	Highly processed, often from sugar cane or corn.
Health Impact	Benefits like reduced risk of chronic diseases.	Linked to increased risk of Type 2 diabetes and heart disease.
Form in Body	Packaged within plant cell walls.	'Free' sugar, absorbed instantly.

Understanding the Impact of Fruit Sugar

For most healthy individuals, consuming a moderate amount of whole fruits is highly beneficial and not a cause for concern regarding natural sugar content. Fiber promotes digestion, fosters beneficial gut bacteria, and helps manage consistent blood glucose levels. It's recommended to consume fruit in its whole form rather than as juice, which lacks the fibrous material and can cause a quicker sugar spike. For those monitoring their sugar intake, such as individuals with diabetes, portion control of high-sugar fruits like dates and mangoes is important, but whole fruit intake is still encouraged in moderation.

Making Healthy Choices

When choosing which fruits to eat, it is helpful to vary your choices to ensure you receive a broad spectrum of nutrients. Pairing high-sugar fruits with a source of protein or healthy fats, like nuts or yogurt, can further help regulate blood sugar absorption. Ultimately, a balanced diet is key, and no single food, including fruit, should be consumed to the exclusion of other nutrient-dense options. Dried fruits can be a nutritious snack, but their concentrated nature means smaller portion sizes are advisable. For more detailed nutritional information on many fruits and other foods, sources like the USDA provide comprehensive data and are considered reliable references.

Conclusion: Which Fruit Has the Most Sugar?

In conclusion, while several fresh fruits are naturally high in sugar, dried fruits contain the highest sugar concentration due to the removal of water during processing. A single Medjool date is an excellent example of this, as are dried figs and raisins. However, it is crucial to remember that the natural sugars in whole fruits, both fresh and dried, are not processed the same way as refined, added sugars. The fiber, vitamins, and minerals in fruit provide significant health benefits, making them an important part of a healthy diet in moderation. The health context of fruit consumption, factoring in fiber and nutrient density, is far more important than the raw sugar number alone.

Frequently Asked Questions

Yes, dried fruits are significantly higher in sugar per serving than fresh fruits. The drying process removes the water, concentrating the natural sugars and calories into a smaller, denser package.

According to nutritional data, fruits like black grapes and lychees consistently have some of the highest sugar content among fresh fruits on a per-100-gram basis.

For most people, the sugar in whole fruit is not bad. It comes with fiber, which slows absorption and prevents blood sugar spikes. In contrast, added sugars lack fiber and other nutrients.

Dates, particularly the dried Medjool variety, are exceptionally high in sugar due to the concentration process, with about 66.5 grams of sugar per 100 grams. This makes them one of the most sugar-dense fruits available.

Fruit sugar is contained within the fibrous cell walls of the fruit, requiring the body to work harder to digest and absorb it. Table sugar is 'free' sugar, which is absorbed rapidly and can cause a sudden blood sugar spike.

Yes, people with diabetes can eat fruit in moderation as part of a balanced diet. The fiber content helps regulate blood sugar. However, portion control is important, especially with high-sugar fruits like dates and dried fruit.

Eating whole fruit provides beneficial fiber that is removed during the juicing process. This fiber helps slow sugar absorption, contributes to a feeling of fullness, and aids in digestive health, benefits that are largely lost in juice.