Top 15 Fruits Highest in Sugar

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, mangos, 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.

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List of Fruits High in Sugar

Litchis 1 Litchis (Lychees)
  • 29g (7.2 tsp) sugar per cup
  • Up to 15% sugar
  • Calories: 125 | Weight: 190g (6.7oz)
Passion Fruit 2 Passion-Fruit (Granadilla)
  • 26g (6.6 tsp) sugar per cup
  • Up to 11% sugar
  • Calories: 229 | Weight: 236g (8.3oz)
Pomegranate 3 Pomegranate
  • 24g (5.9 tsp) sugar per cup
  • Up to 14% sugar
  • Calories: 144 | Weight: 174g (6.1oz)
Mangoes 4 Mangos
  • 23g (5.6 tsp) sugar per cup
  • Up to 14% sugar
  • Calories: 99 | Weight: 165g (5.8oz)
Cherries 5 Cherries
  • 20g (4.9 tsp) sugar per cup
  • Up to 13% sugar
  • Calories: 97 | Weight: 154g (5.4oz)
Slices of orange 6 Oranges
  • 17g (4.2 tsp) sugar per cup
  • Up to 9% sugar
  • Calories: 85 | Weight: 180g (6.3oz)
Slices of kiwifruit 7 Kiwifruit
  • 16g (4 tsp) sugar per cup
  • Up to 9% sugar
  • Calories: 110 | Weight: 180g (6.3oz)
Grapes 8 Grapes
  • 15g (3.7 tsp) sugar per cup
  • Up to 16% sugar
  • Calories: 62 | Weight: 92g (3.2oz)
Half a guava 9 Guavas
  • 15g (3.7 tsp) sugar per cup
  • Up to 9% sugar
  • Calories: 112 | Weight: 165g (5.8oz)
Bananas 10 Bananas
  • 14g (3.6 tsp) sugar per cup sliced
  • Up to 12% sugar
  • Calories: 105 | Weight: 118g (4.2oz)
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Pears 11 Pears
  • 14g (3.4 tsp) sugar per cup
  • Up to 10% sugar
  • Calories: 80 | Weight: 140g (4.9oz)
Apples 12 Apples
  • 13g (3.2 tsp) sugar per cup
  • Up to 10% sugar
  • Calories: 65 | Weight: 125g (4.4oz)
Half a peach 13 Peaches
  • 13g (3.2 tsp) sugar per cup
  • Up to 8% sugar
  • Calories: 60 | Weight: 154g (5.4oz)
Papayas 14 Papaya
  • 11g (2.8 tsp) sugar per cup
  • Up to 8% sugar
  • Calories: 62 | Weight: 145g (5.1oz)
Nectarines 15 Nectarines
  • 11g (2.8 tsp) sugar per cup
  • Up to 8% sugar
  • Calories: 63 | Weight: 143g (5oz)

See All 108 Fruits High in Sugar

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Less Common Fruits High in Sugar

#1 Tamarind 47g (11.8 tsp) in 1 cup pulp
#2 Fried Plantains 37g (9.3 tsp) in 1 cup
#3 Mamey Sapote 35g (8.8 tsp) in 1 cup
#4 Jackfruit 31g (7.8 tsp) in 1 cup
#5 Soursop 30g (7.5 tsp) in 1 cup
#6 Breadfruit 24g (6 tsp) in 1 cup
#7 Persimmons 21g (5.3 tsp) in 1 fruit
#8 Cherimoya 21g (5.3 tsp) in 1 cup

Sugar in Dried Fruits

#1 Raisins 98g (24.5 tsp) in 1 cup
#2 Zante Currants 97g (24.3 tsp) in 1 cup
#3 Dates (Deglet Noor) 93g (23.3 tsp) in 1 cup
#4 Dried Apricots 69g (17.3 tsp) in 1 cup
#5 Dried Peaches 67g (16.8 tsp) in 1 cup
#6 Dried Apples 49g (12.3 tsp) in 1 cup
#7 Dried Bananas 47g (11.8 tsp) in 1 cup

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Data Sources and References

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

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