Nutrition

 Nutrition is about eating a healthy and balanced diet. Food and drink provide the energy and nutrients you need to be healthy.

Which Fruits have the Highest and Lowest Sugar?

• Reviewed By: Melissa Conrad Stöppler, MD

Reviewed on 7/15/2020

Mangoes

Fruit supplies your body with fiber and essential nutrients. Fruit is also low in calories, sodium, and fat. But different fruits have different levels of sugar, so it's important to be mindful of that. One mango has 46 grams of sugar, so skip this fruit if you are trying to lose weight or decrease the amount of sugar you eat. If you'd like a taste, opt for just a few slices to keep your sugar intake low.

Grapes

Grapes rank near the top of the bunch in the fruit sugar content list. One cup of grapes contains about 23 grams of sugar. Be mindful of the sugar content of grapes when you are eating them. Another good trick is to slice them in half and freeze them. That way you'll eat them more slowly. Bonus: Frozen grapes make a refreshing summer treat.

Cherries

The fruit sugar content of cherries is on the high end. One cup of cherries contains 18 grams of sugar. Since these fruits are small, it's easy to go overboard and eat more than you intended. Use a measuring cup to measure your intended portion before you eat them so you don't overindulge.

Pears

Pears pack a decent amount of sugar. A medium pear has approximately 17 grams of sugar. If you don't want to eat the whole thing, just have a few slices and put the rest in the refrigerator for later. Pear slices make an interesting addition to salads.

Watermelon

Watermelon is loaded with water and electrolytes like potassium, but a medium wedge of the melon has 18 grams of sugar. You need more electrolytes when you sweat, when it's warm outdoors, and when you exercise. To keep your sugar intake down, just enjoy a slice or two at the most.

Figs

Figs are on the sweet side and have the sugar content to boot. Two medium-size figs have 16 grams of sugar. If you're trying to limit your sugar intake, slice figs and have them with goat cheese for a protein-rich snack. You can also use figs to make sauces for meats like chicken.

Bananas

Bananas are a perennial favorite, but they are high in sugar. One medium banana packs 14 grams of sugar. If that's more than you'd like, just add some banana slices to your oatmeal or peanut butter sandwich instead of eating the whole thing.