nature's candy

Fruits with the highest sugar levels: Here's the sweet truth, ranked

If you're keeping an eye on your sugar intake, awareness is your best friend.

MAY 27, 2025 12:37 PM EDTMAY 27, 2025, 12:37 PM EDT

If you've ever smugly reached for fruit instead of dessert and thought, "I'm being so healthy right now," it might be time for a tiny reality check. While fruit is loaded with vitamins, antioxidants, and fiber, it's also a natural source of sugar, and some fruits come with a surprisingly sweet payload. That's not a bad thing, but it's worth knowing what you're biting into, especially if you're watching your sugar intake.

Not all fruits are created equal in the sugar department. Thanks to data from the USDA, we now have a clearer picture of just how sweet fresh fruits really are per 100 grams. Spoiler alert: your go-to "healthy snack" might have more sugar than you think. Yes, even those Pinterest-perfect fruit bowls.

Fruits and vegetables in Mercat de la Boqueria.

So, whether you're managing blood sugar, tracking carbs, or just curious, let's break down which fruits are the sweet talkers and which ones keep it light and low. Here's how 16 popular fruits rank, from nearly sugar-free to practically nature's candy.

The Low-Sugar Legends (0–5g)

Avocado – 0.7g

This one barely even counts as fruit in the sugar world. With less than one gram of sugar per 100g, avocados are essentially the introverts of the fruit world, quiet, cool, and not trying to impress anyone with sweetness. Bonus: they're packed with healthy fats that help keep you full.

Lemon – 2.5g

Sure, no one's eating lemons straight (unless you're in a TikTok challenge), but their sugar content is impressively low. They're all about that tangy, zesty flair without any real sweetness. Great for flavor, not for snacking.

Berries – 5g

This one's a shocker, in a good way. Despite their sweet taste, berries like strawberries, blueberries, and raspberries stay relatively low in sugar. They're nutrient-dense, fiber-rich, and basically the overachievers of the fruit world.

The Middleweight Sweeties (6–10g)

Watermelon – 6.2g

Watermelon is mostly water, which helps keep the sugar count low per bite. It's a refreshing, hydrating option that gives you a little sweetness without going overboard.

Peaches – 8.4g

Soft, juicy, and perfectly summery, peaches fall right in the middle of the sugar scale. They're sweet but still relatively modest compared to some of the heavier hitters on this list.

Kiwi – 9g

Small, fuzzy, and secretly high in vitamin C, kiwis toe the line between sweet and tart. At 9g of sugar per 100g, they're a solid option for people who want a fruity treat without a full sugar rush.

Oranges – 9.2g

Oranges are the poster child for vitamin C. They give you a lot of nutritional bang for your sugar buck. They're sweet but balanced, with enough fiber to fill them more than your average sugary snack.

Pears – 9.8g

Pears are another great middle-of-the-road option. They're soft, juicy, and mildly sweet. Just don't confuse canned pears in syrup with the fresh kind; they're not playing the same game.

Plums – 9.9g

Just shy of the 10g mark, plums are a sneaky sweet snack. Their tart skin balances the sugary inside, and their small size helps with portion control.

Pineapple – 9.9g

Tropical and tangy, pineapple dances right on the edge of the higher-sugar list. It tastes sweeter than it is, but the acid helps balance things out.

Getting Sweeter (10–13g)

Apples – 10.4g

That "apple a day" comes with over 10 grams of sugar but also fiber, crunch, and a lot of snack-time satisfaction. Choose tart varieties like Granny Smith to dial the sweetness down.

Bananas – 12.2g

Bananas are nature's energy bars. They're rich in potassium and easy to digest, but they're also sweet, especially the riper they get. They're a solid pre-workout snack, but maybe not three-a-day material.

The Sugar High Tier (13g and up)

Mango – 13.7g

Mangoes are tropical candy, and they know it. With nearly 14 grams of sugar per 100g, they're one of the sweetest fruits around. Great in moderation, especially if you're blending them into smoothies or adding them to salads.

Pomegranate – 14g

Those jewel-like seeds are gorgeous and antioxidant-rich, but they're not exactly sugar-shy. With 14g per 100g, pomegranate can tip the scales if you're not keeping count.

Grapes – 15.5g

Pop one grape, and suddenly, you're halfway through the bunch. Grapes are dangerously snackable and deceptively sweet. Freezing them can help with portion control and make for a refreshing treat.

Figs – 16.3g

And the winner (or culprit, depending on your view): figs. They top the chart with a whopping 16.3g of sugar per 100g. Rich, complex, and perfect in everything from cheese boards to desserts, but maybe not your everyday fruit bowl staple.

Here's the bottom line: fruit is still fruit. Yes, it contains sugar, but it also brings fiber, vitamins, antioxidants, and hydration to the table. That said, not all fruits fit every dietary goal. If you're keeping an eye on your sugar intake, awareness is your best friend.