Top 12 Fruits Highest in Sugar

Fruit is always a healthy choice – it provides vitamins, minerals, fiber, and antioxidants. But there’s quite a difference in sugar content. Some fruits are tangy and low in sugar, while others are very sweet and naturally contain a lot more sugar.

Helpful memory trick: the fruits you easily keep on snacking (think grapes or mango) usually contain a lot of sugar. I mean, there’s a reason you can’t stop eating them ;-)

If you want to limit your sugar intake – for example, to keep your energy steady or to avoid feeling hungry again too quickly – it’s useful to know which fruits are highest in sugar.

The values below are per 100 grams of fresh fruit. Keep in mind that the weight by piecevaries: for example, an apple often weighs more than 100 grams, while a fig weighs around 50 grams on average.

Which fruits are highest in sugar?

These are the 12 fruits with the highest amount of sugar per 100 grams:

1. Figs - 19 g

2. Black grapes - 16.8 g

3. White grapes - 15.6 g

4. Banana - 15.5 g

5. Mango - 13.9 g

6. Golden kiwi - 12.3 g

7. Pomegranate - 12 g

8. Pineapple - 11.6 g

9. Cherries - 11.5 g

10. Apple - 10.4 g

11. Green kiwi - 10.3 g

12. Blueberries - 10 g

How to keep it balanced

• Pick the right moment: Sweet fruit works better as a dessert than as a stand-alone snack. That way you avoid quick blood sugar spikes.

• Watch your portion size: A handful of grapes or cherries can already add up to as much sugar as half a chocolate bar. Stick to small portions or combine with lower-sugar fruit.

• Combine smartly: Add nuts, yogurt or cottage cheese. The protein and fats help absorb sugars more slowly.

• Think of it as a treat: Sweet fruits like pineapple or mango are delicious as healthy snacks - think of them more as treats than standard snacks.

Prefer fruits lower in sugar?

Want to know which fruits are at the other end of the list? Check out the overview here: Top 12 Fruits Lowest in Sugar.

Source: NEVO-online 2023/8.0