Examples of fruit with the highest sugar content include bananas, apples, grapes, cherries, and figs. Although some fruit varieties have more sugar than others, all fruit is rich in fiber and nutrients with beneficial health properties.

The United States Department of Agriculture (USDA) recommends that adult females get 1.5–2 cups of fruit per day and adult males get 2–2.5 cups per day.

While fruit promotes good health despite its natural sugar content, foods with added sugar do not because they contribute calories without essential nutrients. Examples of foods with added sugar include cake, cookies, and ice cream.

This article explains which fruit has the highest amounts of sugar, the health benefits of fruit, and how much fruit to eat.

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The natural sugars in fruit are different from the added sugars that many processed sugary foods have. Fruit contains the sugars fructose and glucose, but because it also contains fiber, it digests more slowly, resulting in more stable blood glucose levels. Conversely, processed sugary foods digest more quickly, which results 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 ingest unhealthy ingredients, such as unnecessarily high fat content and refined grains, which are extremely low in nutrition.

Examples of added sugar in products include:

  • corn sweetener
  • high-fructose corn syrup
  • honey
  • malt sugar
  • fruit juice concentrate
  • sugar molecules, such as:
    • dextrose
    • fructose
    • glucose
    • maltose

Manufacturers add such sugars to a host of products that include:

  • ice cream
  • candy
  • cakes
  • pies
  • cookies
  • doughnuts
  • colas and other sugary beverages, such as sweet tea
  • fruit drinks
  • energy drinks

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 take care in monitoring their sugar intake. Below are fruits with higher quantities of sugar.

Learn more about sugar in fruit here.

One medium apple contains about 20.8 g of sugar. Preferable alternatives include a small apple, which contains 17.1 g, or half of a large one.

Older research from 2016 notes that apples are rich in a variety of nutrients that include polyphenols and antioxidant compounds that help protect against several conditions, including diabetes and Alzheimer’s disease.

Learn more about the health benefits of apples here.

One banana contains about 15.4 grams (g) of sugar. Preferable alternatives include a smaller banana or half of a larger one.

Bananas are a good source of potassium and healthy fat.

Learn more about the health benefits of bananas here.

A large fig contains 10.4 g of sugar, so a preferable alternative is a small one, which contains 6.52 g.

A 2019 review notes that figs are plentiful in phenolic compounds and carotenoids, which have antioxidant properties. Their health benefits may include fighting cancer, as well as fungal and parasitic infections.

Learn more about the health benefits of figs here.

A cup of grapes contains 23.2 g of sugar, so a preferable alternative is a half-cup serving.

A 2021 study reports that the nutrients in grapes offer antioxidant, anti-inflammatory, and antimicrobial properties.

Learn more about the health benefits of grapes here.

A cup of chopped mango contains 22.5 g of sugar, so a preferable alternative is a half-cup serving.

Nutrients in mangoes include vitamin A, vitamin C, potassium, and beta carotene, a pigment with antioxidant properties.

Learn more about the health benefits of mangoes here.

A large orange contains 17.2 g of sugar. A preferable alternative is a small orange, which contains about 8.98 g.

As with other citrus fruits, oranges are a good source of vitamin C. They also contain calcium and potassium.

Learn more about the health benefits of orange here.

A cup serving of cubed pears contains 15.7 g of sugar, so a preferable alternative would be a half-cup serving.

An older 2015 study reports that the high fiber content of pears may promote bowel regularity, and their antioxidants may lower blood fats and protect against ulcers.

Learn more about the health benefits of pears here.

A pomegranate contains 38.6 g of sugar, so a preferable alternative is a half-cup serving of the pomegranate seeds, which contain 11.9 g.

A 2020 review indicates that pomegranates may promote a beneficial effect on blood pressure and have antioxidant and antimicrobial properties.

Learn more about the health benefits of pomegranates here.

A cup of sweet, pitted cherries contains 19.7 g of sugar, so a preferable alternative is a half-cup serving.

A 2018 review states that cherries are rich in vitamin C and polyphenols, which have antioxidants and anti-inflammatory properties.

Learn more about the health benefits of cherries here.

A cup of diced watermelon contains around 9.42 g of sugar.

A 2020 review states that watermelon is plentiful in polyphenols and other compounds useful for fighting conditions, such as cardiovascular disease, diabetes, and ulcers.

Learn more about the health benefits of watermelon here.

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. One piece of fruit is approximately equal to a 1-cup serving.

The fruits with the highest sugar content include mangoes, pomegranates, oranges, and pears. If someone has diabetes, they can still have these fruits, but they may wish to ask their doctor if they should eat them in smaller portions.

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.