Are you looking for fruits that contain sugar? You may be surprised to learn that many common fruits are high in sugar.
Many of these fruits can make healthy snacks, but knowing how much sugar they contain is essential.
In this post, we will explore ten fruits with high sugar content so that you can make informed decisions about your snacks.
1. Passion Fruit
Passion fruit is one of the most popular fruits that contain sugar.
It has a distinct sweet and tangy flavor, which makes it a favorite ingredient in many desserts. The fruit contains about 11 grams of sugar per 100 grams of serving.
This might not seem like much, but it adds up quickly, especially if you eat multiple servings.
Additionally, passion fruit is a good source of dietary fiber, vitamins A and C, and iron.
While enjoying fruits that contain sugar in moderation is essential, adding passion fruit to your diet can be a tasty and nutritious treat.
2. Mangos
Mangos are another delicious tropical fruit that can be enjoyed fresh or in recipes such as smoothies, salads, or salsas.
They are high in sugar and calories, so consuming them in moderation is essential.
One medium-sized mango contains approximately 46 grams of sugar and 135 calories. However, mangos are also rich in vitamin C, vitamin A, and fiber.
These nutrients provide numerous health benefits, including boosting the immune system, promoting healthy digestion, and supporting healthy skin and hair.
Mangos are also a good source of antioxidants, which can help protect the body against damage caused by free radicals.
So, while mangos are high in sugar, they also offer many health benefits that make them a great addition to a balanced diet. Just remember to keep your portion sizes in check!
3. Litchis
Litchis are exotic fruits that are famous for their sweet and juicy flavor.
But did you know that litchis are also one of the fruits that contain sugar? These fruits are a great natural sugar source, making them a popular ingredient for many desserts and snacks.
Serving litchis contains about 29 grams of sugar, making them a high-sugar fruit.
But don’t worry; litchis also offer several health benefits, including high vitamin C and antioxidants.
If you’re trying to cut back on sugar intake, it’s essential to watch your portion sizes of high-sugar fruits like litchis.
One or two litchis as a snack or a small serving of litchi sorbet can satisfy your sweet cravings without adding too much sugar to your diet.
Litchis are a tasty and healthy addition to your fruit basket. Just be mindful of their sugar content and enjoy them in moderation.
4. Oranges
Oranges are a great source of vitamin C, fiber, and antioxidants, but they also have a high sugar content.
One medium-sized orange contains around 12 grams of sugar. However, the sugar in oranges is natural and has all the other nutritional benefits.
Plus, oranges are low in calories, making them a great snack. Watch your portion sizes and balance them with other low-sugar fruits and veggies.
Additionally, if you have diabetes or other health conditions requiring you to monitor your sugar intake, consult your healthcare provider to determine how many oranges you can safely consume.
5. Kiwifruit
Kiwifruit is one of the many fruits containing sugar, although it may not be as sweet as others on this list.
A medium-sized kiwi contains about 7 grams of sugar, which is still considerable. However, it also contains fiber and vitamin C, making it a healthy snack.
Additionally, kiwifruit has a low glycemic index, meaning it doesn’t cause a rapid spike in blood sugar levels.
Overall, kiwifruit can be a delicious and nutritious addition to your diet if you enjoy it in moderation.
6. Bananas
Bananas are an everyday favorite among fruit lovers due to their delicious taste and convenience.
But did you know that bananas are one of the fruits with the highest sugar content? A medium-sized banana contains around 14 grams of sugar.
Despite their high sugar content, bananas are still a healthy fruit choice as they are also rich in nutrients such as potassium and fiber.
Plus, they can make a great snack or addition to your breakfast or smoothie.
If you are concerned about the sugar content in bananas, limit your consumption to a tiny or medium-sized daily banana.
You can also pair your banana with a protein source such as peanut butter or Greek yogurt to help balance the sugar and keep you fuller for longer.
These fruits that contain sugar are tasty and nutritious fruit choices, but it is essential to be mindful of your portion size and pair them with other healthy foods to keep your blood sugar levels in check.
7. Peaches
Peaches are known for their sweet, juicy taste, making them a favorite among fruit lovers.
However, they are also on the list of fruits with high sugar content.
A medium-sized peach contains around 13 grams of sugar, which is relatively high compared to other fruits.
But despite their sugar content, peaches offer several health benefits.
These fruits that contain sugar are rich in vitamins A and C and dietary fiber, which helps regulate digestion and prevent constipation.
Peaches are also packed with antioxidants, which can help protect against cancer, heart disease, and other chronic illnesses.
When choosing peaches, look for ones that are firm yet slightly soft to the touch. They should also have a sweet fragrance and a bright color.
Avoid peaches that are bruised or have brown spots, as this indicates that they are overripe or may have been damaged during transport.
While peaches may not be the best choice for those trying to watch their sugar intake, they can still be enjoyed in moderation as part of a healthy, balanced diet.
Add sliced peaches to a bowl of Greek yogurt or oatmeal for a sweet and nutritious breakfast, or grill them for a tasty summer dessert.
8. Pomegranate
Pomegranates are delicious and nutrient-rich fruit that contains sugar.
While they may not be as high in sugar as some other fruits, pomegranates still have a significant amount of naturally occurring sugars. A single pomegranate can contain up to 39 grams of sugar.
However, it’s important to note that these sugars naturally come with other nutrients and health benefits.
Pomegranates are high in antioxidants, which can help protect against disease and support healthy aging.
They are also a good source of fiber and vitamin C. Plus, they taste great in smoothies, salads, and other recipes.
Just enjoy pomegranates in moderation as part of a balanced diet.
9. Cherries
Cherries are a popular summer fruit that is loved by many. These little, round fruits are delicious, but did you know they are also high in sugar?
Cherries have a sugar content of about 16 grams per 100 grams, higher than many other fruits on this list.
While cherries are a good source of vitamins and antioxidants, they can also be high in calories. Just one cup of cherries contains around 87 calories.
That’s why it’s essential to consume them in moderation. However, cherries are a great option if you’re looking for a healthy and sweet snack.
They’re perfect for adding smoothies, oatmeal, or snacks throughout the day. Remember to watch your portion sizes to keep your sugar intake in check.
These fruits that contain sugar are tasty fruits with plenty of health benefits but should be consumed in moderation due to their high sugar content.
10. Apples
Apples are another common fruits that contain sugar. While they are a great source of fiber, vitamins, and antioxidants, they have a higher sugar content than other fruits.
One medium-sized apple contains around 19 grams of sugar, so consuming it in moderation is essential.
However, don’t let the sugar content scare you away from eating apples altogether.
They’re still a great addition to a healthy diet and can be a great snack or recipe. Pair them with a protein or healthy fat to help balance their natural sugar content.
11. Pears
Pears are a juicy and delicious fruit containing sugar, making them a sweet treat.
They are packed with nutrients like fiber, vitamin C, and potassium, which make them a great addition to any diet.
However, they do contain a higher amount of sugar than some other fruits.
A medium-sized pear contains about 17 grams of sugar. This sugar is mainly in the form of fructose, which is a naturally occurring sugar found in many fruits.
While this sugar can provide a quick burst of energy, it is essential to consume it in moderation, as too much sugar can negatively affect our health.
If you’re watching your sugar intake, enjoying pears in moderation is best.
You can pair them with some protein or healthy fats to help slow down the absorption of sugar into your bloodstream.
For example, you can have sliced pears with almond butter or add some to a spinach salad with grilled chicken and avocado.
Overall, pears are a tasty and nutritious fruit that contains sugar.
Enjoy them as part of a balanced diet to reap their health benefits while indulging in their sweet flavor.
12. Papaya
Papaya is a tropical fruit with nutrients, including vitamins C and A, folate, and potassium. However, it is also one of the fruits that contain sugar.
One cup of papaya contains around 11 grams of sugar. While this may not seem like a lot, being mindful of your sugar intake is still important.
Fortunately, papayas also contain fiber, which can help slow down the absorption of sugar into your bloodstream.
This can prevent spikes in blood sugar levels and keep you feeling full for extended periods.
Additionally, the antioxidants in papaya can help reduce inflammation in the body, which is beneficial for overall health.
If you want to enjoy papaya while keeping your sugar intake in check, consider pairing it with protein and healthy fats, such as Greek yogurt or nuts.
This can help balance the sugar content and provide a more satisfying snack or meal.
Papaya is a delicious and nutritious fruit, but it is essential to be mindful of its sugar content.
By pairing it with other healthy foods and keeping portion sizes in mind, you can enjoy all of the benefits papayas offer while maintaining a healthy and balanced diet.
13. Guavas
Guavas are tropical fruits that contain sugar, often consumed raw or used in desserts.
While guavas are low in calories and high in fiber, they also have a fair amount of sugar. A single guava fruit contains around 4 grams of sugar.
Despite their sweet taste, guavas are an excellent choice for those who want to manage their blood sugar levels.
This is because guavas have a low glycemic index, meaning they won’t cause a sudden spike in blood sugar levels like other sugary foods would.
Guavas may help regulate blood sugar levels due to their high fiber content.
Additionally, guavas are loaded with nutrients, including vitamins A and C, potassium, and folate.
They also contain antioxidants that can help protect the body against free radicals and prevent cell damage.
If you want to enjoy the benefits of guavas without consuming too much sugar, try incorporating them into your diet in moderation.
One guava a day is enough to provide you with a range of nutrients and help keep your blood sugar levels in check.
You can add guavas to smoothies and salads or enjoy them alone for a sweet and satisfying treat.
14. Nectarines
Nectarines are juicy and delicious fruits that many enjoy but also fruits with higher sugar content.
A medium-sized nectarine contains around 11 grams of sugar.
While they are a good source of vitamin C, dietary fiber, and potassium, it’s essential to be mindful of how many nectarines you consume if you are trying to limit your sugar intake.
If you’re looking for a healthier option, try slicing a nectarine and adding it to your morning oatmeal or Greek yogurt for a tasty and nutritious breakfast. As with any fruit, moderation is key.
Conclusion
It’s essential to remember that not all fruits are created equal regarding sugar content.
While many fruits are healthy and nutritious, some contain higher levels of natural sugars than others.
Limiting your consumption of the fruits on this list may be worth it if you want to reduce your overall sugar intake.
However, don’t let their sugar content deter you from enjoying these delicious and nutritious fruits in moderation.
As with all things, balance is critical, and incorporating a variety of fruits that contain sugar into your diet can still be a part of a healthy lifestyle.
