Top 15 Fruits Highest in Sugar

Written by Daisy Whitbread, MScN

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 amount of high sugar fruits they eat.

High sugar fruits include figs, grapes, litchis, pomegranates, mangoes, and cherries. This article lists only fresh fruits, not dried fruits, or fruit juices, both of which would contain even more sugar. Both grams and teaspoons of sugar are given. A packed teaspoon of granulated sugar is equal to 4 grams. For more high sugar fruits, see the extended list of less common fruits with a lot of sugar.


#1: Figs
Up to 16.3% Sugar
Sugar in 100g1 large (2-1/2" dia) (64g)1 small (1-1/2" dia) (40g)
16.3g (4.1 tsp)10.4g (2.6 tsp)6.5g (1.6 tsp)
Click to see complete nutrition facts.


#2: Grapes
Up to 16.3% Sugar
Sugar in 100g1 cup (92g)1 grape (2g)
16.3g (4.1 tsp)15g (3.7 tsp)0.4g (0.1 tsp)
Click to see complete nutrition facts.


#3: Litchis (Lychee)
Up to 15.2% Sugar
Sugar in 100g1 cup (190g)1 fruit without refuse (10g)
15.2g (3.8 tsp)28.9g (7.2 tsp)1.5g (0.4 tsp)
Click to see complete nutrition facts.


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#4: Pomegranates
Up to 13.7% Sugar
Sugar in 100g1/2 cup arils (seed/juice sacs) (87g)1 pomegranate (4" dia) (282g)
13.7g (3.4 tsp)11.9g (3 tsp)38.5g (9.6 tsp)
Click to see complete nutrition facts.


#5: Mangos
Up to 13.7% Sugar
Sugar in 100g1 cup pieces (165g)1 fruit without refuse (336g)
13.7g (3.4 tsp)22.5g (5.6 tsp)45.9g (11.5 tsp)
Click to see complete nutrition facts.


#6: Cherries
Up to 12.8% Sugar
Sugar in 100g1 cup, without pits (154g)1 cherry (8g)
12.8g (3.2 tsp)19.7g (4.9 tsp)1.1g (0.3 tsp)
Click to see complete nutrition facts.


#7: Persimmons
Up to 12.5% Sugar
Sugar in 100g1 fruit (2-1/2" dia) (168g)
12.5g (3.1 tsp)21.1g (5.3 tsp)
Click to see complete nutrition facts.


#8: Bananas
Up to 12.2% Sugar
Sugar in 100g1 cup, sliced (150g)1 medium (7" to 7-7/8" long) (118g)
12.2g (3.1 tsp)18.3g (4.6 tsp)14.4g (3.6 tsp)
Click to see complete nutrition facts.


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#9: Apples
Up to 11.7% Sugar
Sugar in 100g1 cup, sliced (109g)1 medium (192g)
11.7g (2.9 tsp)12.7g (3.2 tsp)22.4g (5.6 tsp)
Click to see complete nutrition facts.


#10: Tangerines (Mandarin Oranges)
Up to 10.6% Sugar
Sugar in 100g1 cup, sections (195g)1 medium (2-1/2" dia) (88g)
10.6g (2.6 tsp)20.6g (5.2 tsp)9.3g (2.3 tsp)
Click to see complete nutrition facts.


#11: Pears
Up to 10.2% Sugar
Sugar in 100g1 cup, sliced (140g)1 medium (179g)
10.2g (2.6 tsp)14.3g (3.6 tsp)18.3g (4.6 tsp)
Click to see complete nutrition facts.


#12: Blueberries
Up to 10% Sugar
Sugar in 100g1 cup (148g)50 berries (68g)
10g (2.5 tsp)14.7g (3.7 tsp)6.8g (1.7 tsp)
Click to see complete nutrition facts.


#13: Plums
Up to 9.9% Sugar
Sugar in 100g1 cup, sliced (165g)1 fruit (2-1/8" dia) (66g)
9.9g (2.5 tsp)16.4g (4.1 tsp)6.5g (1.6 tsp)
Click to see complete nutrition facts.


#14: Pineapple
Up to 9.9% Sugar
Sugar in 100g1 cup, chunks (165g)1 fruit (905g)
9.9g (2.5 tsp)16.3g (4.1 tsp)89.1g (22.3 tsp)
Click to see complete nutrition facts.


#15: Oranges
Up to 9.4% Sugar
Sugar in 100g1 cup, sections (180g)1 fruit (2-5/8" dia) (131g)
9.4g (2.3 tsp)16.8g (4.2 tsp)12.2g (3.1 tsp)
Click to see complete nutrition facts.


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Click each heading below for more information from MyFoodData.com

Tamarinds Raw38.8g (2.3tsp) per 100 gram serving46.6g (4.2tsp) per 1 cup, pulp (120 grams)0.8g (3.1tsp) per 1 fruit (3" x 1") (2 grams)Click to see complete nutrition facts for Tamarinds raw
Mamey Sapote20.1g (2.3tsp) per 100 gram serving35.2g (4.2tsp) per 1 cup 1" pieces (175 grams)112.4g (3.1tsp) per 1 fruit without refuse (558 grams)Click to see complete nutrition facts for Sapote mamey raw
Jackfruit19.1g (2.3tsp) per 100 gram serving31.5g (4.2tsp) per 1 cup, sliced (165 grams)28.8g (3.1tsp) per 1 cup 1" pieces (151 grams)Click to see complete nutrition facts for Jackfruit raw
Plantains15g (2.3tsp) per 100 gram serving22.2g (4.2tsp) per 1 cup, sliced (148 grams)26.9g (3.1tsp) per 1 medium (179 grams)Click to see complete nutrition facts for Plantains raw
Rowal14.1g (2.3tsp) per 100 gram serving16.1g (4.2tsp) per 1/2 cup (114 grams)Click to see complete nutrition facts for Rowal raw
Soursop13.5g (2.3tsp) per 100 gram serving30.5g (4.2tsp) per 1 cup, pulp (225 grams)84.6g (3.1tsp) per 1 fruit (7" x 5-1/4" dia) (625 grams)Click to see complete nutrition facts for Soursop raw
Cherimoya12.9g (2.3tsp) per 100 gram serving20.6g (4.2tsp) per 1 cup, pieces (160 grams)30.2g (3.1tsp) per 1 fruit without skin and seeds (235 grams)Click to see complete nutrition facts for Cherimoya raw
Breadfruit11g (2.3tsp) per 100 gram serving24.2g (4.2tsp) per 1 cup (220 grams)10.6g (3.1tsp) per 1/4 fruit, small (96 grams)Click to see complete nutrition facts for Breadfruit raw
Kumquats9.4g (2.3tsp) per 100 gram serving1.8g (4.2tsp) per 1 fruit without refuse (19 grams)Click to see complete nutrition facts for Kumquats raw

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.