Top 15 Fruits Highest in Sugar
Fruit is an excellent source of nutrients, providing water, fiber, vitamins, and antioxidants. Fruit contains natural sugars, with some fruits being higher in sugar than others.
However, fruits are also high in fiber, which helps to slow the digestion of sugar in the body. (1) This helps to reduce the impact of fruit on blood sugar, because the sugar from fruit is released into the bloodstream more slowly than sugar in processed foods.
Fruits high in natural sugar include litchis, passion-fruit, pomegranates, mangoes, cherries, oranges, kiwifruit, grapes, guavas, and bananas.
In the listing, both the grams of sugar and teaspoons of sugar per serving of each fruit is given. A packed teaspoon of granulated sugar is equal to 4 grams.
Below is a list of fresh fruits high in sugar. For more see the extended lists of less common fruits high in sugar, and dried fruits high in sugar.
-
Up to 15% Sugar
1. Litchis (Lychees)
Sugar per Cup Sugar per 100g 29g (7 tsp) 15g (3.8 tsp) -
Up to 11% Sugar
2. Passion-Fruit (Granadilla)
Sugar per Cup Sugar per 100g 26g (7 tsp) 11g (2.8 tsp) -
Up to 14% Sugar
3. Pomegranate
Sugar per Cup Sugar per 100g 24g (6 tsp) 14g (3.4 tsp) -
Up to 14% Sugar
4. Mangos
Sugar per Cup Sugar per 100g 23g (6 tsp) 14g (3.4 tsp) -
Up to 13% Sugar
5. Cherries
Sugar per Cup Sugar per 100g 20g (5 tsp) 13g (3.2 tsp) -
Up to 12% Sugar
6. Bananas
Sugar per Cup Sliced Sugar per 100g 18g (5 tsp) 12g (3.1 tsp) -
Up to 9% Sugar
7. Oranges
Sugar per Cup Sugar per 100g 17g (4 tsp) 9g (2.3 tsp) -
Up to 9% Sugar
8. Kiwifruit
Sugar per Cup Sugar per 100g 16g (4 tsp) 9g (2.2 tsp) -
Up to 16% Sugar
9. Grapes
Sugar per Cup Sugar per 100g 15g (3.7 tsp) 16g (4 tsp) -
Up to 9% Sugar
10. Guavas
Sugar per Cup Sugar per 100g 15g (3.7 tsp) 9g (2.2 tsp) -
Up to 10% Sugar
11. Pears
Sugar per Cup Sugar per 100g 14g (3.4 tsp) 10g (2.4 tsp) -
Up to 10% Sugar
12. Apples
Sugar per Cup Sugar per 100g 13g (3.2 tsp) 10g (2.6 tsp) -
Up to 8% Sugar
13. Peaches
Sugar per Cup Sugar per 100g 13g (3.2 tsp) 8g (2.1 tsp) -
Up to 8% Sugar
14. Papaya
Sugar per Cup Sugar per 100g 11g (2.8 tsp) 8g (2 tsp) -
Up to 8% Sugar
15. Nectarines
Sugar per Cup Sugar per 100g 11g (2.8 tsp) 8g (2 tsp)
Next ➞
Less Common Fruits High in Sugar
| Food | Serving | Sugar |
|---|---|---|
| 1. Tamarind | 1 cup pulp | 47g (11.8 tsp) |
| 2. Fried Plantains | 1 cup | 37g (9.3 tsp) |
| 3. Mamey Sapote | 1 cup chopped | 35g (8.8 tsp) |
| 4. Jackfruit | 1 cup | 31g (7.8 tsp) |
| 5. Soursop | 1 cup | 30g (7.5 tsp) |
| 6. Breadfruit | 1 cup | 24g (6 tsp) |
| 7. Persimmon | per fruit | 21g (5.3 tsp) |
| 8. Cherimoya | 1 cup | 21g (5.3 tsp) |
Sugar in Dried Fruits
| Food | Serving | Sugar |
|---|---|---|
| 1. Raisins | 1 cup | 108g (27 tsp) |
| 2. Zante Currants | 1 cup | 90g (22.5 tsp) |
| 3. Dried Peaches | 1 cup | 67g (16.8 tsp) |
| 4. Dried Apples | 1 cup | 49g (12.3 tsp) |
| 5. Dried Bananas | 1 cup | 47g (11.8 tsp) |
| 6. Dried Apricots | per cup | 15g (3.8 tsp) |
| 7. Dates (Deglet Noor) | per 3 dates | 13g (3.3 tsp) |
From the Nutrient Ranking Tool
Use the ranking tool links below to select foods and create your own food list to share or print.
- Foods High in Sugar
- Foods Low in Sugar
- Vegetables High in Sugar
- Fruits High in Sugar
- Vegetarian Foods High in Sugar
- Nuts High in Sugar
- Beans High in Sugar
- Dairy High in Sugar
- Breakfast Cereals High in Sugar
- Fast Foods High in Sugar
View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
Related
Data Sources and References
- Li M, Fan Y, Zhang X, Hou W, Tang Z. Higher intake of fruits, vegetables or their fiber reduces the risk of type 2 diabetes: A meta-analysis BMJ Open. 2014 Nov 5;4(11):e005497. doi: 10.1136/bmjopen-2014-005497. 25377009
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