Top 15 Fruits Highest in Sugar

Fruit is an excellent source of nutrients, providing water, fiber, vitamins, and antioxidants. Fruit contains natural sugars, with some fruits being higher in sugar than others.

However, fruits are also high in fiber, which helps to slow the digestion of sugar in the body. (1) This helps to reduce the impact of fruit on blood sugar, because the sugar from fruit is released into the bloodstream more slowly than sugar in processed foods.

Fruits high in natural 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 is 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, and dried fruits high in sugar.

List of Fruits High in Sugar

• 1. Litchis (Lychees) + Add
  Up to 15% Sugar

  Sugar per Cup	Sugar per 100g
  29g (7 tsp)	15g (3.8 tsp)

  Nutrition Facts for Lychee (Litchi, Li Zhi). (Source)
• 2. Passion-Fruit (Granadilla) + Add
  Up to 11% Sugar

  Sugar per Cup	Sugar per 100g
  26g (7 tsp)	11g (2.8 tsp)

  Nutrition Facts for Passion Fruit (Granadilla). (Source)
• 3. Pomegranate + Add
  Up to 14% Sugar

  Sugar per Cup	Sugar per 100g
  24g (6 tsp)	14g (3.4 tsp)

  Nutrition Facts for Pomegranates. (Source)
• 4. Mangos + Add
  Up to 14% Sugar

  Sugar per Cup	Sugar per 100g
  23g (6 tsp)	14g (3.4 tsp)

  Nutrition Facts for Mangos. (Source)
• 5. Cherries + Add
  Up to 13% Sugar

  Sugar per Cup	Sugar per 100g
  20g (5 tsp)	13g (3.2 tsp)

  Nutrition Facts for Sweet Cherries. (Source)
• 6. Bananas + Add
  Up to 12% Sugar

  Sugar per Cup Sliced	Sugar per 100g
  18g (5 tsp)	12g (3.1 tsp)

  Nutrition Facts for Bananas. (Source)
• 7. Oranges + Add
  Up to 9% Sugar

  Sugar per Cup	Sugar per 100g
  17g (4 tsp)	9g (2.3 tsp)

  Nutrition Facts for Oranges. (Source)
• 8. Kiwifruit + Add
  Up to 9% Sugar

  Sugar per Cup	Sugar per 100g
  16g (4 tsp)	9g (2.2 tsp)

  Nutrition Facts for Kiwifruit. (Source)
• 9. Grapes + Add
  Up to 16% Sugar

  Sugar per Cup	Sugar per 100g
  15g (3.7 tsp)	16g (4 tsp)

  Nutrition Facts for Grapes. (Source)
• 10. Guavas + Add
  Up to 9% Sugar

  Sugar per Cup	Sugar per 100g
  15g (3.7 tsp)	9g (2.2 tsp)

  Nutrition Facts for Guavas. (Source)
• 11. Pears + Add
  Up to 10% Sugar

  Sugar per Cup	Sugar per 100g
  14g (3.4 tsp)	10g (2.4 tsp)

  Nutrition Facts for Pears. (Source)
• 12. Apples + Add
  Up to 10% Sugar

  Sugar per Cup	Sugar per 100g
  13g (3.2 tsp)	10g (2.6 tsp)

  Nutrition Facts for Apples. (Source)
• 13. Peaches + Add
  Up to 8% Sugar

  Sugar per Cup	Sugar per 100g
  13g (3.2 tsp)	8g (2.1 tsp)

  Nutrition Facts for Yellow Peaches. (Source)
• 14. Papaya + Add
  Up to 8% Sugar

  Sugar per Cup	Sugar per 100g
  11g (2.8 tsp)	8g (2 tsp)

  Nutrition Facts for Papaya. (Source)
• 15. Nectarines + Add
  Up to 8% Sugar

  Sugar per Cup	Sugar per 100g
  11g (2.8 tsp)	8g (2 tsp)

  Nutrition Facts for Nectarines. (Source)

Less Common Fruits High in Sugar

Food	Serving	Sugar
1. Tamarind +	1 cup pulp	47g (11.8 tsp)
2. Fried Plantains +	1 cup	37g (9.3 tsp)
3. Mamey Sapote +	1 cup chopped	35g (8.8 tsp)
4. Jackfruit +	1 cup	31g (7.8 tsp)
5. Soursop +	1 cup	30g (7.5 tsp)
6. Breadfruit +	1 cup	24g (6 tsp)
7. Persimmon +	per fruit	21g (5.3 tsp)
8. Cherimoya +	1 cup	21g (5.3 tsp)

Sugar in Dried Fruits

Food	Serving	Sugar
1. Raisins +	1 cup	108g (27 tsp)
2. Zante Currants +	1 cup	90g (22.5 tsp)
3. Dried Apricots +	per cup	69g (17.3 tsp)
4. Dried Peaches +	1 cup	67g (16.8 tsp)
5. Dried Apples +	1 cup	49g (12.3 tsp)
6. Dried Bananas +	1 cup	47g (11.8 tsp)
7. Dates (Deglet Noor) +	per 3 dates	13g (3.3 tsp)

From the Nutrient Ranking Tool

Use the ranking tool links below to select foods and create your own food list to share or print.

• Foods High in Sugar
• Foods Low in Sugar
• Vegetables High in Sugar
• Fruits High in Sugar
• Vegetarian Foods High in Sugar
• Nuts High in Sugar
• Beans High in Sugar
• Dairy High in Sugar
• Breakfast Cereals High in Sugar
• Fast Foods High in Sugar

View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Related

• High Fructose Foods
• Low Sugar Fruits
• Fruits Low in Net Carbs
• High Sugar Vegetables
• Low Sugar Vegetables
• High Sugar Foods
• High Carbohydrate Foods
• High Fiber Fruits
• High Potassium Fruits
• Fruits with the Most Water

Data Sources and References

1. Li M, Fan Y, Zhang X, Hou W, Tang Z. Higher intake of fruits, vegetables or their fiber reduces the risk of type 2 diabetes: A meta-analysis BMJ Open. 2014 Nov 5;4(11):e005497. doi: 10.1136/bmjopen-2014-005497. 25377009