Which fruits have the highest amount of sugar?

Fruit contains the natural sugars fructose, glucose, and sucrose.

Fruit’s natural sugars are digested along with fiber, so they digesTrusted Sourcet more slowly, resulting in more stable blood glucose levels. Conversely, processed sugary foods without fiber digest more quickly, resulting in a quick increase in blood glucose.

Additionally, when a person eats a piece of fruit, they ingest an array of vitamins, minerals, and other essential nutrients.

In contrast, when they eat processed sugary foods, they may ingest high amounts of fat and refined grains, which can negatively impact health and add excess calories.

While fruits are very beneficial for health, some contain more sugar than others. The difference in sugar content can be important to people with diabetes, who must monitor their sugar intake.

The glycemic index is a ranking system with numbers 0 to 100 that ranks carbohydrate-containing foods based on how fast they increase blood sugar.

Low-GI fruits cause a slower rise in blood sugar levels, and high-GI fruits cause a faster one. A 2021 review reported that most fruits have a low GI of less than or equal to 55.

If people wish to keep their blood sugar levels stable, knowing the GI of a fruit can help. However, even low-GI fruits can cause a blood sugar spike if people eat large portions of them.

Problems with the glycemic index

The GI is one tool for understanding the impact a food can have on blood sugar levels, but it can be problematic.

The GI score of a food is only accurate if a person eats it on its own. Most of the time, people eat combinations of foods, so their impact on blood sugar is more difficult to predict.

It is possible to lower the GI of a fruit if people eat it along with a protein, fat, or both. Combinations that could lead to a lower rise in blood sugar include:

• apple with peanut butter
• berries with Greek yogurt
• pineapple with cottage cheese
• pear with cheddar cheese

Another consideration is that fruit can cause a bigger increase in blood sugar the riper it is. The variety of fruit and even where it was grown can also make a difference.

The table below shows some popular fresh fruits with a relatively high GI. Dried fruits tend to have a higher GI, and they are not included in this list.

1. Black grape

Grapes have antioxidant, antimicrobial, anti-inflammatory, and anti-carcinogenic properties. Black grapes have a higher GI than green grapes, but they contain more beneficial quercetin and resveratrol — potent antioxidants that may protect against cardiovascular disease.

• Sugar per 100 g: 17.3 gTrusted Source
• GI of black grapes: 59 (moderate)

2. Lychee

Lychees have a long history of use in traditional Chinese medicine as a remedy for:

• stomach ulcers
• diabetes
• cough
• diarrhea
• indigestion
• intestinal worms

Lychees contain polysaccharides and polyphenols, which have various health benefits. However, they may causeTrusted Source adverse effects in some people, such as itching, hives, and swelling around the mouth.

• Sugar per 100 g: 15.2 gTrusted Source
• GI of lychee: 57

3. Banana

Bananas are a good source of vitamin B6, potassium, magnesium, fiber, and other nutrients. As a banana ripens, its sugar content increases, so riper bananas will raise blood sugar more than less ripe ones.

• Sugar per 100 g: 12.2 gTrusted Source
• GI of a yellow-skinned banana: 75 (high)

4. Pineapple

Pineapple is a rich source of minerals, vitamins, fiber, and other nutrients. It also has anti-inflammatory and antioxidant properties.

• Sugar per 100 grams (g): 11.4 gTrusted Source
• GI of pineapple: 82 (high)

5. Mango

Nutrients in mangoes include vitamin C, potassium, and the protocatechuic acids beta carotene and mangiferin, known for their antimicrobial, anti-diabetic, anti-inflammatory, and anti-carcinogenic properties.

• Sugar per 100 g: 11.1 gTrusted Source
• GI of mango: 48 (low)

6. Blueberry

Blueberries contain potent antioxidants and may protect against cardiovascular disease and age-related cognitive decline. Their anti-inflammatory properties may also help improve recovery after exercise-induced muscle damage.

• Sugar per 100 g: 9.4 gTrusted Source
• GI of blueberries: 53 (low)

7. Orange

Like all citrus fruits, oranges are a good source of vitamin C. They also contain calcium and potassium.

• Sugar per 100 g: 8.6 gTrusted Source
• GI of oranges: 45 (low)

8. Peach

Peaches are nutritious stone fruits that contain fiber, vitamins, minerals, and beneficial polyphenols with antioxidant properties.

• Sugar per 100 g: 8.4 gTrusted Source
• GI of peach: 76 (high)

9. Cantaloupe melon

There are many varieties of melon, including cantaloupe and honeydew, which belong to the Cucumis melo species. They may be helpful in reducing high blood pressure due to their polyphenol, carotenoid, and phytochemical content.

• Sugar per 100 g: 7.9 gTrusted Source
• GI of melon: 65 (moderate)

10. Watermelon

Watermelon is plentiful in polyphenols and other compounds, which may help protect against cardiovascular disease, diabetes, and ulcers.

• Sugar per 100 g: 6.2 gTrusted Source
• GI of watermelon: 48 (low)

USDA guidelines for fruit consumption vary with a person’s biological sex and age. They recommend 1.5 to 2 cups for adult females and 2 to 2.5 cups for adult males. The following examples show some serving sizes that equal 1 cup of fruit:

• a small apple or half of a large apple
• a large banana
• five fresh figs
• a medium grapefruit
• seven slices of mango
• a large orange
• a small slice of watermelon

The fruits with the highest sugar content include black grapes, lychees, bananas, and pineapples. Fruits high in sugar tend to have a higher GI score, meaning they increase blood sugar more than those with a low GI score. However, most fruits have a low to moderate GI, and people with diabetes can eat them in moderation.

When people eat a piece of fruit, in addition to natural sugars, they also ingest fiber, vitamins, and minerals. Conversely, when they eat foods with added sugars, they ingest very little fiber and nutrients compared to fruit.

Along with vegetables, fruits are an important part of a healthy diet. They may help protect against cancer, cardiovascular disease, and respiratory conditions.