6 Fruits High in Natural Sugars

While it's true that Americans consume excessive sugar and insufficient fruits and vegetables, some fruits are also high in sugar. The USDA advises limiting daily intake to no more than 12 teaspoons (50.4 grams) of added sugar, commonly found in processed sweets like candy, sodas, and cakes, as well as unexpected items like ketchup and yogurt. However, sugar also occurs naturally in many foods.

"When discussing 'sugar,' it's crucial to remember that all carbohydrates convert into 'sugar' in the bloodstream," explains Jedha Dening, a nutritionist and diabetes nutrition researcher, via email. "Natural sugar, found in whole fruits, is less harmful than refined sugar because it comes with fiber, nutrients, and beneficial compounds that aid in sugar metabolism."

Fructose, the natural sugar in fruit, is generally harmless except in excessive amounts. "Consuming too much fructose is rare when eating whole fruits," explains Ashlee Van Buskirk, a fitness and nutrition coach at Denver's Whole Intent, via email. "Fruit isn't harmful; it's essential for a balanced diet."

However, fruit sugar can be an issue for certain individuals. "While healthy people can enjoy fruits, those with diabetes or fatty liver should avoid high-sugar fruits due to their carb, sugar, and fructose content," advises Dening.

Whether managing these conditions or cutting calories, it's wise to monitor your intake of the following fruits.

1. Mangoes

These tropical fruits contain roughly 23 grams of sugar per cup. For a lower-sugar alternative, try papaya, which has just 8.3 grams of sugar per serving. "Replace mangoes with papaya to reduce sugar, boost fiber, and benefit from papaya's natural probiotic enzymes," recommends nutrition specialist Ashley A. Reinke.

2. Bananas

Bananas are a favorite snack due to their natural packaging, portability, and creamy texture, making them the world's fourth-best-selling food crop. Although bananas are low in saturated fat, cholesterol, and sodium, a typical banana contains around 27.5 grams of sugar (51.4 grams of total carbs). Reinke recommends replacing bananas in smoothies with half an avocado (0 sugars, 4 grams of total carbs) to maintain creaminess, reduce sugar, and add healthy fats for better satiety.

3. Cherries

Cherries, like other fruits on this list, have their benefits, such as reducing oxidative stress and inflammation. However, a cup of cherries contains 17.7 grams of sugar. For anti-inflammatory benefits with less sugar, opt for strawberries, which have only 7.4 grams of sugar per cup.

4. Pears

Pears rank among the fruits with the highest fructose levels. "Their fructose content is so high that our bodies often struggle to absorb it fully, leading to digestive discomfort," says Reinke. "Reduce your portion size or choose a crisp apple as an alternative." A medium pear contains 16 grams of sugar, whereas an apple has just 10 grams. Additionally, apples are known to help regulate blood sugar.

5. Pineapple

A cup of pineapple chunks contains roughly 16 grams of sugar, which, while not the highest on this list, is still significantly more than its tropical counterpart, guava, which has only 9 grams of sugar per 100-gram serving. Guava is also packed with soluble fiber, helping to prevent sharp blood sugar spikes.

6. Grapes

Often called "nature's candy," grapes contain 23 grams of sugar per 1.5-cup serving. For a healthier option, try snacking on a cup of blackberries, which have only 7 grams of sugar and offer obesity-fighting benefits.