Which Fruits Have the Most Sugar?

Fruit is an important, and delicious, part of our diet. Full of fiber, antioxidants and other phytochemicals, fresh fruit is a great source of sustainable energy. Whole fruit contains fiber and other nutrients, which allow the body to feel more full and to absorb the sugar slowly over time.

Some fruit choices, however, might be better than others. Since dried fruit and fruit juice contain a higher-concentrated sugar content, whole fresh fruit is generally a better option. Many people today consume an excess of sugar, which can cause inflammation, weight gain and a host of other problems. Prioritizing low-sugar fruit can help keep your overall sugar consumption in check.

The list below shows where fruits generally rank on the sugar-content spectrum. However, the amount of sugar in a fruit can vary depending on growing conditions, species and ripeness.

Fruits Lowest in Sugar

  • Avocado
  • Lemon and Lime
  • Rhubarb
  • Raspberries
  • Blackberries
  • Cranberries

Fruits Low to Medium in Sugar

  • Strawberries
  • Melons
  • Papaya
  • Watermelon
  • Peaches
  • Nectarines
  • Blueberries
  • Cantaloupes
  • Coconut
  • Apples
  • Guavas
  • Apricots (fresh, not dried)
  • Grapefruit

Fruits with Medium-High Sugar Content

  • Plums
  • Oranges
  • Kiwi
  • Pears
  • Pineapple

Fruits with Highest Sugar Content

  • Tangerines
  • Cherries
  • Grapes
  • Pomegranates
  • Mangoes
  • Figs
  • Bananas
  • Lychee
  • Dried fruit (raisins, dried apricots, prunes)

Related:
7 Tricks to Tame Your Sweet Tooth
Is Sugar Toxic?
Cancer Cells Love Fructose

182 comments

Elizabeth W
Elizabeth W15 days ago

Awesome, thanks!

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Aldana W
Aldana W20 days ago

thanks, that is a good chart to keep and refer to.

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Ruth S
Ruth S20 days ago

Bananas were a surprise to me. Thanks.

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Mariana L
Mariana L20 days ago

very good article ,thanks

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Rehana V
Rehana V20 days ago

Thank you

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aj E
aj E21 days ago

noted.

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Janis K
Janis K21 days ago

Thanks for sharing.

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Heather B
Heather B21 days ago

Good article - thanks for sharing

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Mark T
Mark T21 days ago

Ty.

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LF F
LF F21 days ago

But......read this: A medium apple contains 25 grams of carbs, but 4.4 of those are fiber (1). Fiber slows down the digestion and absorption of carbs, causing them to not spike your blood sugar levels nearly as quickly (4). ... However, the fiber in apples helps stabilize blood sugar levels, in addition to providing other health benefits.

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