A big pleasure of eating fruit is that it’s sweet, with the sugar providing energy for exercise and daily activities in a healthy way.
The sugar in fruit comes with many other nutrients, like fiber, vitamins, minerals, antioxidants and plant compounds, says registered dietitian Natalie Rizzo, nutrition editor for TODAY.
“The body needs sugar to have energy and survive, so getting sugar from nutritious foods that have other nutrients is more beneficial than getting it from candy, donuts and soda that don’t have any other redeeming nutrition qualities,” Rizzo notes.
Fruit can satisfy a sugar craving and act as a natural sweetener for yogurt or oatmeal. Some fruit also contains protein, which helps with satiety.
The sugar in fruit doesn’t raise blood sugar as quickly as added sugar because it’s paired with fiber, which stabilizes blood sugar levels, Rizzo says.
Dietary guidelines recommend people eat two cups of fresh fruit per day, but you can sub in half a cup of dried fruit for one cup of fresh fruit if you prefer, she adds.
Here are the fruits that contain the most sugar:
Dates
- 2 medjool dates, 32 grams of sugar
The moist, chewy fruits are often mislabeled as “dried” fruit, but the dates sold in stores are a very ripe version of the date fruit, Rizzo notes.
They’re so naturally sweet that they can be used as a substitute for sugar in baked goods.
Dates are rich in fiber and contain copper, B vitamins, calcium, iron and magnesium. They also have a low glycemic index and don’t spike blood sugar levels. But stick to a couple of dates to avoid overeating them and loading up on excess calories.
Grapes
- 1 cup of raw fruit, 23 grams of sugar
- 1.5-ounce box of raisins, 28 grams of sugar
Grapes have antioxidant properties and all varieties — red, black and green — contain polyphenols, or beneficial plant compounds, in their skin, flesh and seeds.
Red and black grapes also contain anthocyanin and reservatrol, the plant compounds that have been linked to heart and cognitive health.
Grapes and raisins contain potassium to manage blood pressure, the American Heart Association notes. They’re both on the list of the heart-healthiest fruits cardiologists like.
Mango
- 1 cup of raw fruit, 22 grams of sugar
Sweet and juicy, mango provides 67% of the recommended daily value of vitamin C. The tropical fruit is rich in soluble fiber, which is good for gut health and regular bowel movements, and it can help people feel full longer.
Mangoes are also a good source of carotenoids, pigments that act as antioxidants.
Sweet cherries
- 1 cup of raw fruit without pits, 20 grams of sugar
Both sweet and tart cherries are low in calories come with lots of nutrients, including fiber, potassium and vitamin C.
Cherries are a natural source of melatonin, so they may improve sleep. That single health boost could promote weight loss since lack of adequate sleep raises the risk of higher body weight and obesity, registered dietitian Samantha Cassetty notes.
Apple
- 1 medium raw apple, 19 grams of sugar
The fruit has been tempting humans forever. It’s a satisfying, hunger-busting, convenient snack that comes with fiber, vitamins and a sweet taste.
Research on apples points to their benefits for heart health, diabetes, cancer, gut health, weight loss and inflammation, Rizzo says.
“The old adage about an apple a day being the antidote to basically everything may have some validity,” she adds.
Figs
- 2 raw medium figs, 16 grams of sugar
- 1/4 cup of dried figs, 18 grams of sugar
Registered dietitian Frances Largeman-Roth calls figs a “fiber star,” noting they’re one of her favorite afternoon snacks.
They’ve been part of the Mediterranean diet for thousands of years, prized for their sweet flesh and tiny seeds that provide a “subtle crunch,” researchers note.
Pear
- 1 medium raw pear, 17 grams of sugar
Sweet and juicy, one pear contains 20% of the daily value of fiber, though make sure you eat the skin, since that’s where most of the fiber is found, Rizzo advises.
Pears are also a good source of vitamin C and potassium.
Pineapple
- 1 cup of raw fruit, 16 grams of sugar
The tropical fruit tastes like nature’s candy and its fragrance is sweet, too. Pineapple aroma — known as ethyl butyrate — was ranked as one of the most pleasant smells by people around the world, second only to vanilla, a study found.
Pineapple contains bromelain, an enzyme that breaks down proteins and has anti-inflammatory properties, according to the National Cancer Institute.
The fruit is good for the gut, with plenty of insoluble fiber, or roughage, which helps to keep the bowels moving regularly.
Banana
- 1 medium banana, 14 grams of sugar
Satisfying and sweet, bananas provide potassium and fiber, two nutrients most adults don’t get enough of, Rizzo notes. The carbohydrates in a banana also provide energy for exercise.
