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Top 15 Fruits Highest in Sugar

Written by Daisy Whitbread, MScN
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

1 Litchis (Lychees)
Litchis
  • 29g (7.2 tsp) sugar per cup
  • Up to 15% sugar
  • 125 Calories
    Data Source
2 Passion-Fruit (Granadilla)
Passion Fruit
  • 26g (6.6 tsp) sugar per cup
  • Up to 11% sugar
  • 229 Calories
    Data Source
3 Pomegranate
Pomegranate
  • 24g (5.9 tsp) sugar per cup
  • Up to 14% sugar
  • 144 Calories
    Data Source
4 Mangos
Mangoes
  • 23g (5.6 tsp) sugar per cup
  • Up to 14% sugar
  • 99 Calories
    Data Source
5 Cherries
Cherries
  • 20g (4.9 tsp) sugar per cup
  • Up to 13% sugar
  • 97 Calories
    Data Source
6 Oranges
Slices of orange
  • 17g (4.2 tsp) sugar per cup
  • Up to 9% sugar
  • 85 Calories
    Data Source
7 Kiwifruit
Slices of kiwifruit
  • 16g (4 tsp) sugar per cup
  • Up to 9% sugar
  • 110 Calories
    Data Source
8 Grapes
Grapes
  • 15g (3.7 tsp) sugar per cup
  • Up to 16% sugar
  • 62 Calories
    Data Source
9 Guavas
Half a guava
  • 15g (3.7 tsp) sugar per cup
  • Up to 9% sugar
  • 112 Calories
    Data Source
10 Bananas
Bananas
  • 14g (3.6 tsp) sugar per cup sliced
  • Up to 12% sugar
  • 105 Calories
    Data Source
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11 Pears
Pears
  • 14g (3.4 tsp) sugar per cup
  • Up to 10% sugar
  • 80 Calories
    Data Source
12 Apples
Apples
  • 13g (3.2 tsp) sugar per cup
  • Up to 10% sugar
  • 65 Calories
    Data Source
13 Peaches
Half a peach
  • 13g (3.2 tsp) sugar per cup
  • Up to 8% sugar
  • 60 Calories
    Data Source
14 Papaya
Papayas
  • 11g (2.8 tsp) sugar per cup
  • Up to 8% sugar
  • 62 Calories
    Data Source
15 Nectarines
Nectarines
  • 11g (2.8 tsp) sugar per cup
  • Up to 8% sugar
  • 63 Calories
    Data Source

See All 108 Fruits High in Sugar

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Click each heading below for more information from MyFoodData.com

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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