Top 15 Fruits Highest in Sugar

Photo of Daisy Whitbread Written by Daisy Whitbread
BSc (Hons) MSc DipION
Photo of Dr. Patricia Shelton Medically Reviewed by
Dr. Patricia Shelton
Evidence Based. References sourced from PubMed.
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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.

Less Common Fruits High in 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

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)

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Data Sources and References

  1. 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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