Top 15 Fruits Highest in Sugar

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition Data
Top 15 Fruits Highest in Sugar

If there is one thing nutritionists agree upon, it is that consumption of sugar should be kept to a limit. Since fruits are high in water, fiber, and vitamins, they are much better than other high sugar foods. Even so, a person looking to lose weight, or cut back on sugar and carbs, would do well to limit the number of high sugar fruits they eat.

Fruits high in 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 are 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, dried fruits high in sugar, and the unfiltered list of over 100 fruits high in sugar.

List of Fruits High in Sugar

Litchis

#1: Litchis (Lychees)

Up to 15% Sugar
Sugar per CupSugar per 100g
29g (7.2 tsp)15g (3.8 tsp)
Passion Fruit

#2: Passion-Fruit (Granadilla)

Up to 11% Sugar
Sugar per CupSugar per 100g
26g (6.6 tsp)11g (2.8 tsp)
Pomegranate

#3: Pomegranate

Up to 14% Sugar
Sugar per CupSugar per 100g
24g (5.9 tsp)14g (3.4 tsp)
Mangos

#4: Mangos

Up to 14% Sugar
Sugar per CupSugar per 100g
23g (5.6 tsp)14g (3.4 tsp)
Cherries

#5: Cherries

Up to 13% Sugar
Sugar per CupSugar per 100g
20g (4.9 tsp)13g (3.2 tsp)
Bananas

#6: Bananas

Up to 12% Sugar
Sugar per Cup SlicedSugar per 100g
18g (4.6 tsp)12g (3.1 tsp)
Slices of orange

#7: Oranges

Up to 9% Sugar
Sugar per CupSugar per 100g
17g (4.2 tsp)9g (2.3 tsp)
Slices of kiwifruit

#8: Kiwifruit

Up to 9% Sugar
Sugar per CupSugar per 100g
16g (4 tsp)9g (2.2 tsp)
Grapes

#9: Grapes

Up to 16% Sugar
Sugar per CupSugar per 100g
15g (3.7 tsp)16g (4.1 tsp)
Half a guava

#10: Guavas

Up to 9% Sugar
Sugar per CupSugar per 100g
15g (3.7 tsp)9g (2.2 tsp)
Pears

#11: Pears

Up to 10% Sugar
Sugar per CupSugar per 100g
14g (3.4 tsp)10g (2.4 tsp)
Apples

#12: Apples

Up to 10% Sugar
Sugar per CupSugar per 100g
13g (3.2 tsp)10g (2.6 tsp)
Half a peach

#13: Peaches

Up to 8% Sugar
Sugar per CupSugar per 100g
13g (3.2 tsp)8g (2.1 tsp)
Papayas

#14: Papaya

Up to 8% Sugar
Sugar per CupSugar per 100g
11g (2.8 tsp)8g (2 tsp)
Nectarines

#15: Nectarines

Up to 8% Sugar
Sugar per CupSugar per 100g
11g (2.8 tsp)8g (2 tsp)

See All 111 Fruits High in Sugar

Less Common Fruits High in Sugar

FoodServingSugar
#1 Tamarind
(Source)
1 cup pulp47g
(11.8 tsp)
#2 Fried Plantains
(Source)
1 cup37g
(9.3 tsp)
#3 Mamey Sapote
(Source)
1 cup chopped35g
(8.8 tsp)
#4 Jackfruit
(Source)
1 cup31g
(7.8 tsp)
#5 Soursop
(Source)
1 cup30g
(7.5 tsp)
#6 Breadfruit
(Source)
1 cup24g
(6 tsp)
#7 Persimmon
(Source)
per fruit21g
(5.3 tsp)
#8 Cherimoya
(Source)
1 cup21g
(5.3 tsp)

Sugar in Dried Fruits

FoodServingSugar
#1 Raisins
(Source)
1 cup98g
(24.5 tsp)
#2 Zante Currants
(Source)
1 cup97g
(24.3 tsp)
#3 Dried Peaches
(Source)
1 cup67g
(16.8 tsp)
#4 Dried Apples
(Source)
1 cup49g
(12.3 tsp)
#5 Dried Bananas
(Source)
1 cup47g
(11.8 tsp)
#6 Dried Apricots
(Source)
per cup15g
(3.8 tsp)
#7 Dates (Deglet Noor)
(Source)
per 3 dates13g
(3.3 tsp)

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Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central

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