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Fruits are renowned as an essential source of vitamins, minerals, and fiber. However, this doesn’t mean all fruits can be consumed without limits, especially if you’re watching your sugar intake. Yes, behind their refreshing taste, some fruits contain a surprisingly high amount of natural sugar.
Although the sugar in fruit is fructose, which comes packaged with other vital nutrients, consuming it in excess can still contribute to your total daily sugar and calorie intake. This is particularly important for those on a diet, managing diabetes, or simply trying to maintain stable blood sugar levels.
Here are some fruits you should be mindful of due to their relatively high sugar content:
1. Mangoes
This sweet and aromatic tropical fruit is rich in vitamin C, but it also packs a lot of sugar. A single medium-sized mango can contain around 45-50 grams of sugar. That’s equivalent to more than 10 teaspoons of sugar! So, enjoy mangoes in moderation [1].
2. Grapes
Grapes, both red and green, are an incredibly easy snack, and it’s common to eat more than you intend. Did you know that one cup of grapes (about 150 grams) can contain around 23-26 grams of sugar? Because they’re small, it’s very easy to consume more than one serving without realizing it [2].
3. Cherries
Similar to grapes, cherries are small, sweet, and can be quite addictive. One cup of sweet cherries contains about 20 grams of sugar. If you’re a fan of cherries, be sure to pay attention to your portion size to avoid overindulging [3].
4. Bananas
Bananas are a convenient fruit, often chosen for a healthy breakfast or snack. However, a single medium-sized banana can contain around 14-15 grams of sugar. The ripeness of a banana also affects its sugar content; the riper it is, the sweeter and higher in sugar it becomes [4].
5. Pineapple
Pineapple offers a refreshing sweet and tangy flavor and is known for its digestive enzyme, bromelain. But keep in mind that one cup of pineapple chunks contains about 16 grams of sugar. So, enjoy it in appropriate portions [5].
Tips for Consuming High-Sugar Fruits More Wisely:
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Mind Your Portions: Moderation is key. Instead of eating a large fruit all at once, divide it into smaller servings or pair it with other foods.
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Pair with Protein or Healthy Fats: To help stabilize blood sugar levels and keep you feeling full longer, try combining high-sugar fruits with a source of protein (like plain yogurt or a handful of nuts) or healthy fats (like avocado or a sprinkle of chia seeds).
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Opt for Low-Sugar Alternatives: Vary your fruit intake by including more fruits that are naturally lower in sugar, such as avocados, tomatoes, lemons, berries (strawberries, blueberries, raspberries), or kiwis.
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Avoid Packaged Fruit Juice: Packaged fruit juices often lack natural fiber and may have added sugars, making them similar to other sugary drinks. It’s always better to eat the whole fruit to get all of its fibrous benefits.
Eating fruit is an essential part of a healthy diet. By understanding their sugar content, you can make smarter choices and continue to enjoy the benefits of fruit without going overboard.
References:
[1] USDA FoodData Central. (n.d.). Mango, raw. Accessed on June 11, 2025, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
[2] USDA FoodData Central. (n.d.). Grapes, red or green (European type, such as Thompson Seedless), raw. Accessed on June 11, 2025, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
[3] USDA FoodData Central. (n.d.). Cherries, sweet, raw. Accessed on June 11, 2025, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170170/nutrients
[4] USDA FoodData Central. (n.d.). Bananas, raw. Accessed on June 11, 2025, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/nutrients
[5] USDA FoodData Central. (n.d.). Pineapple, raw, all varieties. Accessed on June 11, 2025, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170176/nutrients
