Top 10 High Sugar Fruits

Fruits are a natural source of sugar, specifically fructose, which provides sweetness along with essential nutrients, minerals, and fiber. Here is a list of the top 10 high-sugar fruits.

While fruits are generally considered healthy, some contain higher amounts of natural sugar than others. A general rule of thumb: the sweeter the fruit, the more sugar it contains. Fruits that are tart or sour tasting—like limes, lemons, cranberries, and raspberries—contain the lowest amounts of sugar. Click here to learn more about low-sugar fruits.

Chart of Top10 fruits High in Sugar

1.  Fig

The fig is a pleasantly sweet fruit that consists of a soft flesh pursed around a large number of tiny edible seeds. It can be eaten whole, peeled, or unpeeled. Whether fresh or dried, figs are a high-carbohydrate food and an extraordinarily good source of dietary fiber, natural sugars, iron, calcium, and potassium.

A rich supply of dietary fiber is important for general health as well as for helping to control weight. Figs are one of the richest sources of phytosterols among all of the fruit; phytosterols are plant nutrients that can help reduce cholesterol levels.

Here is the nutritional value of raw fig per 100 grams:

• Calories: 74 kcal
• Carbohydrate: 19.2 g
• Sugars: 16.3 g
• Dietary fiber: 3 g
• Fat: 0.3 g
• Protein: 0.8 g
• Vitamin B6: 0.1 mg (8% DV)
• Pantothenic acid (B5): 0.3 mg (6% DV)
• Vitamin K 4.7 μg (4% DV)
• Iron: 0.4 mg (3% DV)
• Calcium 35 mg (4% DV)
• Manganese: 0.13 mg (6% DV)
• Potassium: 232 mg (5% DV)

♦Key Nutrients

Figs are a moderate source (14% of the Daily Value) of dietary fiber.

Fig color may vary between cultivars due to various concentrations of anthocyanins, with cyanidin-3-O-rutinoside having a particularly high content.

In some old Mediterranean folk practices, the milky sap of the fig plant was used to soften calluses, remove warts, and deter parasites.

In folk medicine, syrup of figs combined with senna has been available as a laxative.

For more on the health benefits of figs and a complete analysis of their content nutrients.

2. Grapes

Fresh grapes are the original high-energy food. Nature has conveniently packaged their natural sweetness so that they are easy to carry and easy to eat, making them a great between-meal snack or addition to any meal.

Grapes contain quercetin and resveratrol, two hytonutrients that have been credited with lowering cholesterol and thus reducing the risk of heart attack by preventing molecular fragments called free radicals from linking together to form compounds that damage body cells, leading to heart disease, diabetes, and cancer.

Grapes are also an excellent source of manganese, which facilitates protein and carbohydrate metabolism and activates the enzymes responsible for the utilization of key nutrients, such as the energy-producing B vitamins, biotin, and thiamin. Grapes are an ideal food not only because they are nutritious and taste great, but also because they are low in calories, so they are good for healthy weight control.

Nutritional composition of red grapes per 100g:

• Calories: 69 kcal
• Carbohydrate: 18.1 g
• Sugars: 15.48 g
• Dietary fiber: 0.9 g
• Fat: 0.16 g
• Protein: 0.72 g
• Thiamine (B1): 0.069 mg (6% DV)
• Riboflavin (B2): 0.07mg (6% DV)
• Vitamin B6: 0.086mg (7% DV)
• Vitamin K 14.6μg (14% DV)

♦Key Nutrients

Grapes are a moderate source of vitamin K.

Grapes contain phytochemicals that may reduce heart disease.

For more information, see this guide: Health benefits of grapes.

3. Pomegranates

Pomegranate is a delicious and nutritious fruit that is relatively high in natural sugars, but it also offers a wide range of health benefits due to its rich nutrient profile. Pomegranates are a good source of vitamins C and K, as well as dietary fiber and several antioxidants, including flavonoids and anthocyanins.

While pomegranate does contain natural sugars, it's important to consider the overall nutritional value it provides. The natural sugars in pomegranate are accompanied by fiber, which can help slow down the absorption of sugars in the bloodstream, preventing rapid spikes in blood sugar levels.

Additionally, pomegranate is known for its potential health benefits, including its anti-inflammatory and antioxidant properties. Studies suggest that consuming pomegranate or its juice may have positive effects on heart health, reduce oxidative stress, and lower the risk of certain chronic diseases.

Here is the nutrient data of raw pomegranates per 100 grams:

• Calories: 83 kcal
• Carbohydrate: 18.7 g
• Sugars: 13.67 g
• Dietary fiber: 4 g
• Fat: 1.17 g
• Protein: 1.67 g
• Folate (B9): 38 μg (10% DV)
• Vitamin C: 10.2 mg (12% DV)
• Vitamin K 16.4μg (16% DV)
• Manganese: 0.119 mg (6% DV)
• Potassium: 236 mg (5% DV)
• Zinc: 0.35 mg (4% DV)

♦Key Nutrients

Pomegranate seeds are a rich source of dietary fiber.

Pomegranates are moderate source of vitamin K, vitamins C and Folate.

For more information, see this nutrition facts of pomegranates

4. Mango

Mangoes are tropical fruits that are known for their sweet and juicy flesh. They are indeed relatively high in natural sugars, particularly fructose and glucose. However, mangoes are also rich in essential nutrients, including vitamins A, C, and E, as well as dietary fiber.

Mangoes are rich in antioxidants like quercetin, isoquercitrin, astragalin, fisetin, gallic acid, and methylgallat, which have been linked to various health benefits.

Numerous phytochemicals are present in mango peel and pulp, such as the triterpene lupeol. Mango peel pigments under study include carotenoids, such as the provitamin A compound, beta-carotene, lutein, and alpha-carotene, and polyphenols, such as quercetin, kaempferol, gallic acid, caffeic acid, catechins, and tannins. Mango contains a unique xanthonoid called mangiferin.

Here is the nutritional value of mango per 100 grams:

• Calories: 60 kcal
• Carbohydrate: 15 g
• Sugar: 13.7g
• Dietary fiber: 1.6 g
• Fat: 0.38 g
• Protein: 0.82 g
• Vitamin A: 54 μg (7% DV)
• beta-Carotene: 640 μg (6% DV)
• Vitamin B6: 0.119mg (9% DV)
• Folate (B9): 43 μg (11% DV)
• Vitamin C: 36.4 mg (44% DV)
• Vitamin E 0.9mg (6% DV)
• Vitamin K 16.4μg (16% DV)

♦Key Nutrients

Mango is an excellent source of vitamin C and moderate source of vitamin K and Folate.

Mangoes are high in vitamin A (beta-carotene).

For more information, see mangoes nutrition facts and benefits.

5. Cherries

Cherries are a delicious and nutritious fruit that contains natural sugars, but they are generally moderate in their sugar content.

Cherries have moderate amounts of fiber, insoluble cellulose, and lignin in the skin and soluble pectins in the flesh, plus vitamin C.

Cherries are known for their high levels of antioxidants, including anthocyanins, which can help reduce inflammation and oxidative stress in the body. Consuming cherries has been associated with several potential health benefits, including reducing inflammation, improving sleep, and aiding in muscle recovery due to their anti-inflammatory and antioxidant properties.

Here is the nutritional value of red sweet cherries per 100 grams:

• Calories: 63 kcal
• Carbohydrate: 16 g
• Sugars: 12.8 g
• Dietary fiber: 2.1 g
• Fat: 0.2 g
• Protein: 1.1 g
• Vitamin B6: 0.049mg (4% DV)
• Vitamin C: 7 mg (8% DV)
• Vitamin K 2.1μg (2% DV)
• Iron: 0.36 mg (3% DV)
• Manganese: 0.07 mg (3% DV)
• Potassium: 222 mg (5% DV)
• Zinc: 0.07 mg (1% DV)

♦Key Nutrients

Sour cherries are a good source of vitamin C and vitamin A (carotene)

Cherries contain terpenes, phytochemicals that may help prevent cancer

For more information, see this article: the nutrition benefits of cherries.

6. Bananas

Bananas are a high-fiber food with insoluble cellulose and lignin in the tiny seeds and soluble pectins in the flesh. They are also a good source of vitamin C and potassium.

Bananas and plantains are both rich in serotonin, dopamine, and other natural mood-elevating neurotransmitters—natural chemicals that facilitate the transmission of impulses along nerve cells.

Here is the nutritional value of raw bananas per 100 grams:

• Calories: 89 kcal
• Carbohydrate: 22.84 g
• Sugars: 12.23 g
• Dietary fiber: 2.6 g
• Fat: 0.33 g
• Protein: 1.09 g
• Vitamin B6: 0.4mg (31% DV)
• Vitamin C: 8.7 mg (10% DV)
• Folate (B9): 20 μg (5% DV)
• Iron: 0.26 mg (2% DV)
• Magnesium: 27 mg (8% DV)
• Manganese: 0.27 mg (13% DV)
• Potassium: 358 mg (8% DV)
• Zinc: 0.15 mg (2% DV)

♦Key Nutrients

Bananas are high in vitamin B6.
Bananas are a good source of vitamin C, potassium, and fiber.

Read more about nutrition facts of bananas.

7. Passion fruit

Passion fruit, also known as Passiflora edulis, is a tropical fruit that is relatively low in natural sugars compared to some other fruits. It is small, round, and usually dark purple or yellow when ripe.

Passion fruit is a good source of dietary fiber, which aids in digestion and helps regulate blood sugar levels. The fiber content also contributes to a feeling of fullness.

Like many fruits, passion fruit contains antioxidants, including carotenoids and polyphenols, which help combat oxidative stress in the body.

Here is the nutritional value of passion fruit per 100 grams:

• Calories: 97 kcal
• Carbohydrate: 22.4 g
• Sugars: 11.2 g
• Dietary fiber: 10.4 g
• Fat: 0.7 g
• Protein: 2.2 g
• Vitamin A: 64 μg (8% DV)
• beta-Carotene: 743 μg (7% DV)
• Riboflavin (B2): 0.13 mg (11% DV)
• Niacin (B3): 1.5 mg (10% DV)
• Vitamin C: 30 mg (36% DV)
• Iron: 1.6 mg (12% DV)
• Magnesium: 29 mg (8% DV)
• Phosphorus: 68 mg (10% DV)
• Potassium: 348 mg (7% DV)

♦Key Nutrients

Passion fruit is high in vitamin C and dietary fiber if the seeds are consumed along with the pulp. In addition, it is a good source of vitamin A (beta-carotene).

See the full nutrition facts and benefits of passion fruit.

8. Apples

Apples are one of the most popular and widely consumed fruits globally. They are nutritious and provide a range of health benefits. They are a high-fiber fruit with insoluble cellulose and lignin in the peel and soluble pectins in the flesh. Their most important vitamin is vitamin C.

Apples are a good source of pectin, a soluble dietary fiber that helps lower cholesterol and is useful for relieving both constipation and diarrhea. Apples high fiber content means that they slow the absorption of glucose, which is good for controlling blood sugar. And they contain alpha-hydroxy acids, so you can even use apples as an exfoliating masque for your skin.

Here is the nutritional value of apples per 100 grams:

• Calories: 52 kcal
• Carbohydrate: 13.81 g
• Sugars: 10.38 g
• Dietary fiber: 2.4 g
• Fat: 0.17 g
• Protein: 0.26 g
• Vitamin B6: 0.041 mg (3% DV)
• Vitamin C: 4.6 mg (6% DV)
• Vitamin K 2.2 μg (2% DV)
• Phosphorus: 11 mg (2% DV)
• Potassium: 107 mg (2% DV)

♦Key Nutrients

A medium-sized fresh apple is a good source of vitamin C; however, most of the vitamin C is lost when the apple is cooked or made into juice.

Apples are a good source of dietary fiber in the form of pectin.

For more information, see this article: the nutritional benefits of apples.

9. Blueberries

Blueberries are small, sweet, and nutrient-rich fruits that are often considered a superfood due to their numerous health benefits.

The health benefits of blueberries have made them one of the hottest topics in anti-aging research. A potent mix of flavonoids, tannins, and anthocyanins makes blueberries one of the top antioxidant foods, ranking first among 40 antioxidant-rich fruits and vegetables. A number of studies have shown that blueberries appear to slow down and even reverse age-related neurological degeneration.

Blueberries can be enjoyed fresh, added to yogurt, cereal, or smoothies, and used in various baked goods. They are a versatile and delicious way to add essential nutrients to your diet while keeping your sugar intake relatively low.

Here is the nutritional value of blueberries per 100 grams:

• Calories: 57 kcal
• Carbohydrate: 14.49 g
• Sugars: 9.96 g
• Dietary fiber: 2.4 g
• Fat: 0.33 g
• Protein: 0.74 g
• Vitamin B6: 0.052 mg (4% DV)
• Vitamin C: 9.7 mg (12% DV)
• Vitamin E: 0.57 mg (4% DV)
• Vitamin K 19.3 μg (18% DV)
• Manganese: 0.336 mg (16% DV)
• Phosphorus: 12 mg (2% DV)
• Zinc: 0.165 mg (2% DV)

♦Key Nutrients

Blueberries are a good source of manganese, vitamin C, vitamin K, and dietary fiber.

Blueberries are packed with antioxidants, particularly flavonoids called anthocyanins, which give them their deep blue color. These antioxidants help neutralize harmful free radicals in the body, reducing oxidative stress and inflammation.

For more nutritional benefits of blueberries, click here.

10. Plums

Plums are stone fruits that come in various colors, including red, yellow, green, and purple. The more purple the plum, the more anthocyanins it is likely to contain, and the more purple parts will be richest in them.

Plums have lots of other nutritional value as well. They are a good source of calcium, magnesium, potassium, vitamins A and C, lutein, and beta-carotene. Plums are also a significant source of the trace mineral boron, which is helpful in converting calcium to bone and may therefore play a role in preventing osteoporosis.

Plums, along with prunes, have earned their reputation as a remedy for constipation. In addition to a healthy dose of fiber, they contain sugars, including sorbitol, a sugar alcohol that draws water from the intestine to produce a laxative effect, and isatin. Some sources say that most of the sorbitol and isatin are in the plum skin and advise peeling the fruit to avoid this side effect.

Here is the nutritional value of raw plums per 100 grams:

• Calories: 46 kcal
• Carbohydrate: 11.42 g
• Sugars: 9.92 g
• Dietary fiber: 1.4 g
• Fat: 0.28 g
• Protein: 0.7 g
• Vitamin C: 9.5 mg (11% DV)
• Vitamin E 0.26 mg (2% DV)
• Vitamin K 6.4 μg (6% DV)
• Manganese: 0.052 mg (2% DV)
• Potassium: 157 mg (3% DV)
• Zinc: 0.1 mg (1% DV)

♦Key Nutrients

Plums are a good source of vitamin C.
Prunes (dried plums) are a good source of vitamin A (carotenes) and fiber and contain isatin, a natural laxative.

See the full nutritional values and benefits of plums for more information.

If you're concerned about sugar intake, consider portion sizes and balance your fruit consumption with a variety of other nutrient-dense foods.