Which Fruits Have The Most Sugar?

Mangoes

Fruit’s good for you! It has fiber and other nutrients you need. But it also has natural sugar, and some have more than others. For example, one mango has a whopping 45 grams of sugar — not your best choice if you’re trying to watch your weight or how much sugar you eat. Maybe enjoy a couple of slices and save the rest for later.

Grapes

A cup of these has about 23 grams sugar. That’s a lot for something that’s so easy to pop in your mouth. You might eat them more slowly if you slice them in half and freeze them. They’ll be waiting for you as a refreshing summer treat that takes a bit longer to eat.

Cherries

They’re sweet, and they have the sugar to show for it:  A cup of them has 18 grams. If you fill up a large bowl with them, you can lose track of how many you eat. Measure your snack beforehand so you know exactly how much sugar you’ll get.

Pears

One medium pear has 17 grams of sugar. If you’re trying to cut back, don’t eat the whole thing — just put a few slices in some low-fat yogurt or on top of a salad.

Watermelon

A medium wedge of this summer treat has 17 grams of sugar. As its name suggests, it’s loaded with water, and it has special minerals called electrolytes that are just what your body needs to recharge after some time in the sun. Just keep it to a slice or two.

Figs

Two medium-size ones have 16 grams. If you’re trying to keep an eye on your sugar, maybe slice a couple and spread some goat cheese on them for a protein-rich treat, or use some in a sauce to add some zip to lean meats like skinless chicken.

Bananas

One medium banana has 14 grams sugar. If that seems like more than you bargained for, slice half of it into your morning cereal or smash a small piece in the middle of your peanut butter sandwich.

Less Sugar: Avocados

Not all fruits are loaded with the sweet stuff. A whole avocado — yep, it’s a fruit — has only half a gram of sugar. Put it in a salad, spread it on toast, or make some guacamole. But while they’re low in sugar, they’re high in calories, so it might not be a good idea to make them a daily habit.

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