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Top 15 Fruits Highest in Sugar

Written by Daisy Whitbread, MScN
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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)
Source: Nutrition Facts for Litchis
Passion Fruit

#2: Passion-Fruit (Granadilla)

Up to 11% Sugar
Sugar per CupSugar per 100g
26g (6.6 tsp)11g (2.8 tsp)
Source: Nutrition Facts for Passion Fruit (Granadilla)
Pomegranate

#3: Pomegranate

Up to 14% Sugar
Sugar per CupSugar per 100g
24g (5.9 tsp)14g (3.4 tsp)
Source: Nutrition Facts for Pomegranates
Mangos

#4: Mangos

Up to 14% Sugar
Sugar per CupSugar per 100g
23g (5.6 tsp)14g (3.4 tsp)
Source: Nutrition Facts for Mangos
Cherries

#5: Cherries

Up to 13% Sugar
Sugar per CupSugar per 100g
20g (4.9 tsp)13g (3.2 tsp)
Source: Nutrition Facts for Cherries (Sweet)
Bananas

#6: Bananas

Up to 12% Sugar
Sugar per Cup SlicedSugar per 100g
18g (4.6 tsp)12g (3.1 tsp)
Source: Nutrition Facts for Bananas
Slices of orange

#7: Oranges

Up to 9% Sugar
Sugar per CupSugar per 100g
17g (4.2 tsp)9g (2.3 tsp)
Source: Nutrition Facts for Oranges
Slices of kiwifruit

#8: Kiwifruit

Up to 9% Sugar
Sugar per CupSugar per 100g
16g (4 tsp)9g (2.2 tsp)
Source: Nutrition Facts for Kiwifruit
Grapes

#9: Grapes

Up to 16% Sugar
Sugar per CupSugar per 100g
15g (3.7 tsp)16g (4.1 tsp)
Source: Nutrition Facts for Grapes
Half a guava

#10: Guavas

Up to 9% Sugar
Sugar per CupSugar per 100g
15g (3.7 tsp)9g (2.2 tsp)
Source: Nutrition Facts for Guavas
Pears

#11: Pears

Up to 10% Sugar
Sugar per CupSugar per 100g
14g (3.4 tsp)10g (2.4 tsp)
Source: Nutrition Facts for Pears
Apples

#12: Apples

Up to 10% Sugar
Sugar per CupSugar per 100g
13g (3.2 tsp)10g (2.6 tsp)
Source: Nutrition Facts for Apples
Half a peach

#13: Peaches

Up to 8% Sugar
Sugar per CupSugar per 100g
13g (3.2 tsp)8g (2.1 tsp)
Source: Nutrition Facts for Yellow Peaches
Papayas

#14: Papaya

Up to 8% Sugar
Sugar per CupSugar per 100g
11g (2.8 tsp)8g (2 tsp)
Source: Nutrition Facts for Papaya
Nectarines

#15: Nectarines

Up to 8% Sugar
Sugar per CupSugar per 100g
11g (2.8 tsp)8g (2 tsp)
Source: Nutrition Facts for Nectarines

See All 111 Fruits High in Sugar

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Less Common Fruits High in Sugar

FoodServingSugar
#1 Tamarind1 cup pulp47g
(11.8 tsp)
#2 Fried Plantains1 cup37g
(9.3 tsp)
#3 Mamey Sapote1 cup chopped35g
(8.8 tsp)
#4 Jackfruit1 cup31g
(7.8 tsp)
#5 Soursop1 cup30g
(7.5 tsp)
#6 Breadfruit1 cup24g
(6 tsp)
#7 Persimmonper fruit21g
(5.3 tsp)
#8 Cherimoya1 cup21g
(5.3 tsp)

Sugar in Dried Fruits

FoodServingSugar
#1 Raisins1 cup98g
(24.5 tsp)
#2 Zante Currants1 cup97g
(24.3 tsp)
#3 Dried Peaches1 cup67g
(16.8 tsp)
#4 Dried Apples1 cup49g
(12.3 tsp)
#5 Dried Bananas1 cup47g
(11.8 tsp)
#6 Dried Apricotsper cup15g
(3.8 tsp)
#7 Dates (Deglet Noor)per 3 dates13g
(3.3 tsp)

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Data Sources and References

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