Which fruit is high in sugar?

December 22, 2025 •

4 min read

While fruits contain natural sugars, this is not the same as the added sugars found in many processed foods. Understanding which fruit is high in sugar is important for managing your intake, especially for individuals monitoring blood sugar levels or following specific dietary plans.

Quick Summary

Several fruits, including mangoes, grapes, and dried fruits, contain higher levels of natural sugars, but this is balanced by fiber and other nutrients. Fiber slows sugar absorption, making whole fruit a healthier choice than processed sweets. Managing intake and considering preparation methods are key to incorporating these fruits into a healthy diet.

Key Points

Dates and Lychees: Some of the fruits with the highest sugar content per serving, especially in dried or canned form.
Fiber is Key: The fiber in whole fruits is crucial because it slows down the digestion and absorption of natural sugars, preventing blood sugar spikes.
Processing Matters: Dried and juiced fruits have higher concentrated sugar levels and less fiber compared to their fresh, whole counterparts.
Portion Control: For high-sugar fruits like mangoes and grapes, managing portion sizes is important for controlling overall sugar intake.
Combine with Protein: Pairing fruit with a protein or healthy fat source can further help regulate blood sugar levels.

Understanding Natural Sugars in Fruit

Before diving into specific fruits, it's crucial to distinguish between natural sugar and added sugar. Fruits contain fructose, a natural sugar, along with dietary fiber, vitamins, and antioxidants. The fiber in whole fruit slows down the body's absorption of sugar, preventing rapid blood sugar spikes often associated with sugary drinks and processed snacks. When fruits are dried or juiced, much of this beneficial fiber is removed, concentrating the sugar and leading to a quicker release into the bloodstream.

High-Sugar Fruits by Grams per Serving

Certain fruits are naturally sweeter and contain more sugar per serving. However, this doesn't mean they are unhealthy. It simply means portion control is important, especially for those with diabetes or specific dietary goals.

Here are some of the fruits typically highest in sugar, along with their nutritional information per standard serving:

Dates: Often consumed dried, dates are one of the most sugar-dense fruits. Just a single Medjool date can contain around 16 grams of sugar. A cup of dried dates can contain up to 67 grams.
Lychees: This tropical fruit is very high in sugar. One cup of fresh lychees contains nearly 29 grams of sugar. Canned lychees, preserved in syrup, will be even higher.
Grapes: Easy to overeat due to their small size, grapes have a high sugar concentration. A cup of grapes can contain about 23 grams of sugar. Freezing them can be a great way to slow down consumption.
Mangoes: A single, medium-sized mango can contain up to 45 grams of sugar. It is rich in vitamin C and other nutrients, but portions should be mindful.
Cherries: These small stone fruits pack a significant amount of sugar. One cup of sweet cherries contains roughly 18 grams of sugar.
Bananas: A medium-sized banana has approximately 14 grams of sugar. As bananas ripen, their sugar content increases, so a riper banana will have more sugar than a greener one.
Pineapple: This tropical fruit contains 18.8 grams of sugar per cup. Raw pineapple also has a high glycemic index, meaning it can cause a quicker rise in blood sugar.
Pomegranates: One whole pomegranate contains about 26 grams of sugar, but is also rich in fiber and antioxidants.

The Impact of Processing and Ripeness

How a fruit is prepared can drastically change its sugar concentration. When fruit is dried, water is removed, and the sugars become highly concentrated. For example, a cup of raisins can have over 100 grams of sugar, far more than a cup of fresh grapes. Canned fruits are often stored in sugary syrup, dramatically increasing the overall sugar content. Even the ripeness of a fruit matters; a ripe banana has more sugar than a green one. Opting for fresh, whole fruit is generally the healthiest option.

High-Sugar vs. Low-Sugar Fruit Comparison


Fruit Category	High-Sugar Examples	Average Sugar (per cup)	Low-Sugar Examples	Average Sugar (per cup)
Tropical Fruits	Lychees	29 g	Papaya	11 g
	Mangoes	23 g	Cantaloupe	11 g
Berries	Grapes	23 g	Raspberries	5 g
	Cherries	18 g	Strawberries	7 g
Stone Fruits	Nectarines	13 g	Peaches	13 g
	Plums	16 g	Apricots (Fresh)	8 g
Other	Bananas	18 g	Avocado	1 g
	Pineapple	19 g	Lemons/Limes	2-3 g

Making Healthy Choices with High-Sugar Fruits

While some fruits have a higher sugar content, they are not inherently bad for you. The key is balance and moderation. Consider these tips for incorporating them into a healthy diet:

Control your portions: Instead of eating an entire large mango or a whole bowl of grapes, limit your portion size. This is especially relevant for dried fruits like raisins, where the sugar is highly concentrated.
Pair with fat and protein: Pairing a high-sugar fruit with a source of healthy fat or protein, such as a banana with peanut butter or berries in Greek yogurt, can help slow down sugar absorption.
Choose whole fruit over juice: Opt for whole fruit to get the benefit of its fiber content. Fruit juice lacks fiber and can cause a rapid spike in blood sugar.
Eat fruit at the right time: Enjoying fruit as part of a meal or with a snack can help moderate its effect on blood sugar levels.

Conclusion

Identifying which fruit is high in sugar is a helpful step for managing your diet, but it's not the full story. Whole fruits, even those with higher sugar content like dates and mangoes, are excellent sources of fiber, vitamins, and antioxidants. The fiber slows the absorption of sugar, making them a healthier choice than processed foods with added sugars. For those monitoring their sugar intake, controlling portion sizes and opting for fresh, whole fruit over dried or juiced versions is the most effective approach. Ultimately, most people can and should incorporate a variety of fruits into their diet, focusing on moderation and balance to reap the numerous health benefits they offer. Consult a dietitian for personalized dietary advice. Learn more about the differences between natural and added sugars.

Frequently Asked Questions

Dates have the highest sugar content among common dried fruits, with a single Medjool date containing about 16 grams of sugar.

No, natural sugar in whole fruit is not bad for you in moderation. It is packaged with fiber, vitamins, and minerals that slow absorption and provide health benefits, unlike the rapidly absorbed sugar in processed foods.

Yes, bananas are moderately high in sugar, with a medium-sized banana containing about 14 grams. The sugar content increases as the banana ripens.

No, people with diabetes do not need to completely avoid fruit. It's recommended to eat fruit in moderation as part of a meal plan, focusing on portion size and pairing it with protein or healthy fats.

Glycemic Index measures how quickly a food raises blood sugar, while sugar content is the total amount of sugar present. Some fruits with moderate sugar may have a higher GI, but fiber can lower the overall Glycemic Load.

Fruits lower in sugar include avocados, raspberries, strawberries, and lemons. Berries are often a great choice due to their high fiber content.

No, fruit juice is not necessarily healthier than soda. It removes the fruit's fiber, concentrating the sugar and leading to a rapid blood sugar spike, similar to soda.