Fruits High in Sugar



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In the fourth part of the DITCH THE SUGAR series, I will look at certain fruits that contain high levels of sugar. Here are five high sugar fruits you should avoid or eat in moderation if you are trying to cut back on your daily overall sugar intake. Plus, check out my mango smoothie bowl recipe.

what fruits are high in sugar

Ditch the Sugar Series Part 4: Fruits That are High in Sugar

Fruits are often a healthy alternative to refined sugar. They allow you to indulge your sweet tooth while keeping your sugar intake low and supplying your body with various health-boosting nutrients.

However, certain fruits contain high levels of sugar and can be just as disruptive to your health as refined sugar when consumed in large quantities.

List of High Sugar Fruits

Raisins = 98 Grams Of Sugar Per Cup

Many people believe raisins are a great healthy alternative to candy, chocolate, and other sugary treats.

While they are natural and contain substantial levels of fiber (which promotes healthy digestion and stabilizes your energy levels), the high levels of sugar and calories in raisins make them something you should avoid completely or eat sparingly.

Raisins contain 98 grams of sugar and 493 calories per cup, which is more than you’ll find in most candy and chocolate bars.

Figs = 27 Grams Of Sugar Per Cup

Figs do have plenty of plus points. They enhance your digestion, help regulate your blood glucose levels, allow you to get more nutrition from your food, and protect against various chronic diseases.

With their health benefits, figs aren’t something you need to cut out of your diet completely. However, eat them in moderation to ensure you don’t overload on sugar.

Mango = 24 Grams Of Sugar Per Cup

Mangoes are hydrating, refreshing, and have an enjoyable taste. They’re also a brilliant source of vitamin A, which promotes strong, healthy vision.

To enjoy mangoes without eating too much sugar, try mixing a small amount of mango with yogurt to balance out the macronutrients with more protein.

Even a small amount adds a surprising sweetness to plain yogurt and transforms it into a sweet snack that’s nutritious, good for you, and keeps your sugar levels in check.

Grapes = 23 Grams Of Sugar Per Cup

Grapes are another high sugar fruit often positioned as a healthy choice. They are one of the richest fruit sources of vitamin C, which supports the production of collagen in your body, helps your wounds heal, and keeps your skin looking firm and youthful.

They also contain high levels of vitamin K, which is a powerful antioxidant that protects your body from dangerous free radicals and helps your blood clot.

However, with 23 grams of sugar in a single cup of grapes, eating too many can negate all the health benefits they offer.

To benefit from all the nutrients grapes contain, while keeping your sugar consumption under control, eat no more than a cup of them each week.

Sweet Cherries = 18 Grams Of Sugar Per Cup

Like many of the fruits on this list, sweet cherries have lots to offer in terms of health and taste sensational. They’re packed full of powerful antioxidants, which protect your body against various ailments.

Plus, they contain lots of melatonin – a hormone that supports restful, high-quality sleep. However, they contain high levels of sugar, so eat them in small amounts to keep your sugar levels low.

If you missed parts 1-3 in the DITCH THE SUGAR SERIES? Check the links below.

Healthier Option, Consider My Amazing Mango Smoothie Bowl Recipe

mango smoothie bowl

Mango Smoothie Bowl Recipe

Author Laura Villanueva | Serves: 1 | Difficulty: Easy | Time: 5 minutes


  • 1/2 lemon, juiced
  • 1/2 cup water
  • 1/4 cup coconut milk yogurt
  • 1/2 cup frozen mango chunks
  • 1/2 banana frozen or chilled
  • 1 teaspoon chia seeds


Blend the lemon juice, water, coconut milk, mango, and banana until smooth, and top with chia seeds.

Note: Please see ‘Tips’ above for suitable substitutions, storage advice, and more!

Were You Surprised to Learn Which Fruits Were High in Sugar?

Please don’t fear the sugar in fruit. This article is to inform you and make balanced healthy choices, not to forgo fruit altogether. Fruit contains wonderful fiber and antioxidants that our body needs to thrive.

If you make this smoothie recipe, let me know in the comment section below.

I would also love to hear what you think, or take a photo and tag me @Eat_Your_Nutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva

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Hi, I'm Laura Ann

Healthy gut nutritionist, your nutrition bestie. I created a community where I discuss all things nutrition & health.

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