Should You Steer Clear of High-Sugar Fruits? We Consulted Nutritionists

The way sugar is incorporated into food matters when considering its impact on your body. Rayanne Nguyen, RD, a sports nutrition specialist, explains that foods with added sugar—like muffins or sodas—affect the body differently compared to fresh fruits, which naturally contain sugar.

For the healthiest diet, it's best to limit foods with added sugars. The USDA recommends consuming about two cups of fruit daily, ideally from those containing only naturally occurring sugars.

Why isn’t the sugar in fresh fruit harmful? 'Fruit provides a range of nutrients—water, fiber, vitamins, minerals, antioxidants—alongside the carbohydrates, or sugars,' said Nguyen. 'Eating a piece of fruit with the same sugar content as a soda won’t have the same impact on your blood sugar or overall health.'

'Studies show that, as a nation, Americans don't eat enough fruits and vegetables,' said Nijya Saffo, RD, a registered dietitian and owner of NK Fitness and Nutrition, LLC. 'Most of us are not consuming enough fruit to even be concerned about its sugar content.'

However, when it comes to processed fruits, both dietitians urge caution. Dried and canned fruits are considered processed and often contain added sugar, which is why they rank among the highest in sugar on the list below.

Fruits with the Highest Sugar Content

Dried Fruit

Even without added sugar, dried fruit contains roughly twice the amount of natural sugar found in fresh fruit. In addition to monitoring portion sizes, Saffo advises choosing dried fruit labeled "no sugar added." You can also check the ingredients for added sugars and ensure terms like "sugar," "sweetener," "sucrose," "glucose," "dextrose," "fructose," "syrup," "nectar," "juice concentrate," "honey," or "molasses" aren’t included.

Canned Fruit

Many canned fruits are packed in syrup or sweetened juice, Nguyen points out, so it's best to choose options labeled 'no sugar added.' In terms of sugar content, a cup of canned fruit without added sugar is equivalent to a cup of fresh fruit.

Some Fresh Fruit

Is it necessary to choose lower-sugar fresh fruits for conditions like diabetes? Not necessarily, says Saffo, who advises clients with diabetes not to focus solely on the sugar content of fruit. Instead, she suggests pairing fruit with protein-rich foods, which helps stabilize blood sugar levels. Additionally, a fruit's glycemic index (GI) plays a more significant role in how quickly blood sugar rises compared to its sugar content.

Depending on your individual health goals and preferences, you might want to consider sugar content when selecting fresh fruit. Since we all have unique biological needs and dietary choices, Saffo recommends speaking with a registered dietitian before restricting your fruit intake based only on its sugar levels. After consulting with a dietitian, you can return here for a list of high-sugar fresh fruits we've compiled.

1. Grapes

A cup of grapes (approximately ounces or 100 grams) contains 16 grams of sugar. It also provides about 10% of your daily value (DV) for vitamin K.

2. Lychees

With 15 grams of sugar per 100 grams of lychees, a one-cup serving contains about 29 grams of sugar. This serving also provides more than 100% of your daily value (DV) for vitamin C.

3. Sweet Cherries

Sweet cherries contain 13 grams of sugar per 100 grams, so a one-cup serving provides 18 grams of sugar. It also supplies 11% of the daily value (DV) for vitamin C, 10% for fiber, and 9% for copper and potassium.

4. Mango

Mango contains 14 grams of sugar per 100 grams, meaning a one-cup serving offers 23 grams of sugar. It also provides 10% of your daily fiber needs, 67% of the DV for vitamin C, and 10% for vitamins A and E.

5. Pomegranates

Pomegranates have 14 grams of sugar per 100 grams, meaning a one-cup serving contains 23 grams of sugar. Additionally, you'll get 25% of the daily value (DV) for fiber, 23% for vitamin K, and 20% for vitamin C.

6. Bananas

With 12 grams of sugar per 100 grams, a medium-sized banana contains 14 grams of sugar. It also offers about 10% of the daily value (DV) for fiber, potassium, and vitamin C.

7. Blueberries

Blueberries contain 10 grams of sugar per 100 grams, meaning a one-cup serving provides nearly 15 grams of sugar. Additionally, you'll get 13% of the daily value (DV) for fiber, 24% for vitamin K, and 16% for vitamin C.