List of Fruits With Highest Sugar Content

Your body requires a fixed amount of every nutrient to function properly. Fruits are one of the best sources of nutrients because of their high water, fiber, and vitamin content. However, there are some fruits with considerably high amounts of sugar. If you are planning to lose weight and cut back your sugar intake, you should consider avoiding fruits with highest sugar content. 

Key points:

1. Natural sugar present in fruits is generally not harmful but should be consumed in moderation in order to avoid nutritional imbalances.
2. Some of the fruits with the highest sugar content are; figs, grapes, lychees, mangoes, bananas, etc.
3. You should consult a nutritionist or a dietician before adding high-sugar fruits into your diet, especially if you are looking to cut down your sugar consumption.

Sugar imbalance is one of the most frequently occurring issues. Excessive sugar intake in the form of carbonated drinks and desserts has caused obesity to shoot up. Hence, nowadays, almost all health experts advise cutting back on sugar intake. While fruit sugar is generally healthier as compared to added sugars, high-sugar fruits should be consumed in moderation.

What Fruits have the Highest Sugar Content?

Following is the list of ten high-sugar fruits to avoid, especially if you are planning to cut down on your sugar intake.

1. Figs (Injeer)

Figs are 16.3% sugar. That makes about 4 teaspoons per 100 grams. Dried figs contain even more amount of sugar, almost equal to the sugar in a candy bar. But unlike candy bars, they are rich in potassium and fiber.

2. Grapes

Grapes contain 16.3% sugar in them – about 4 teaspoons of sugar per 100 grams of ripe grapes. Both red and green types are great sources of fiber. Red grapes are rich in antioxidants in particular.

Also read: 7 Benefits of Eating Grapes at Night

3. Sweet Treat – Lychees

This delicious fruit contains 15.2% sugar in it, equivalent to about  4 teaspoons per 100 grams. That would make about 7 teaspoons of sugar in one cup of peeled lychees. But it’s a plus if you eat them because they are an excellent source of calcium.

4. Pomegranates – the Fruit with the Crown 

A pomegranate has 13.7% sugar and is one of the fruits with the highest sugar content. One cup of the fruit has 24 g of sugar, which equals 6 teaspoons. A medium-sized pomegranate has 38.5 g of sugar (10 teaspoons) in it. But don’t say no to it because of it

5. The King of Fruits – Mangoes

Having 13.7% sugar in them, mangoes are known to be the king of fruits. That means a cup of mango pieces would have 22.5 g of sugar – about 5.5 teaspoons. And a whole medium-sized mango contains 46 g of sugar, that’s almost 11.5 teaspoons of sugar!

It doesn’t mean that you should omit them from your diet because they are rich in vitamin A – a necessary nutrient for your eyes.

6. The Goodness of Cherries

Cherries contain 12.8% sugar – a cup without pits would have 20 g (5 teaspoons) of sugar in it. Aside from sugar, cherries are rich in potassium which helps in controlling blood pressure. They also have a bunch of antioxidants that prevent cancer and heart disease. You can also consult Diabetologists in Lahore by visiting Marham.pk

7. Persimmons (Japanese fruit)

The sugar content of Persimmons is about 12.5%. A medium-sized persimmon carries 21 g (5 teaspoons) of sugar. However, they are highly enriched with dietary fiber and some minerals like manganese and provitamin A beta-carotene. Persimmons are also a great source of vitamin C.

8. Bananas 

Though a banana is 12.2% sugar (a medium-sized has 14.5 g – 3.5 teaspoons of sugar), it is a health booster. Bananas can help you sleep and build lean muscle. They are also high in potassium which improves brain-muscle coordination. Eating bananas also burns fat by speeding up your metabolism.

9. Rich in Sugar and Fiber – Apples

Apples contain 11.7% sugar. A medium-sized apple has 23 g (5.5 teaspoons) of sugar. But it shouldn’t be concerning because apples are powerful fat burners. They are excellent for diabetic and insulin-resistant patients. After all, there’s a reason why they say, “An apple a day keeps the doctor away.”

Also read: Is Apple Good for Gout?

10. Tangerines (Mandarin Oranges)

This delicious fruit is 10.6% sugar. So, a cup of tangerine sections (that’s about 2 medium-sized tangerines) would have 20.6 g – about 5 teaspoons of sugar. Apart from their sweetness, tangerines have vitamin B12. Vitamin B12 plays an important part in DNA formation and protein metabolism. You can consult the best diabetologists in Pakistan by Marham.pk.

In Conclusion:

Though some fruits have high sugar fruits, sugar from fruits is one of the best forms of carbohydrates for us. You can reduce the portion of these fruits from your diet but don’t remove them entirely, as they are rich in many other crucial nutrients for your body.

For more information on how you can incorporate fruits into a healthy diet plan, you can contact the best nutritionists in Pakistan through Marham.

FAQs:

• What is the price of Apples in Pakistan?

The price of apples ranges from 150 – 300 PKR per kg, based on the types of apples and the region where you buy them.

• Can you eat watermelon if you are diabetic?

Watermelon is a fruit with high sugar content but it is also a rich source of fiber and water. Hence, you should consult a specialist when adding watermelon to your diet.