8 High Sugar Fruits To Avoid For Weight Loss

You’re on a mission to shed those extra pounds, but your love for fruits is holding you back. Sounds familiar? Well, fear not! While fruits are generally packed with essential nutrients and vitamins, some varieties can be surprisingly high in sugar, making them less ideal for weight loss. In this article, we’ll explore eight such fruits that you might want to consider limiting or avoiding if you’re aiming to slim down. But don’t worry, we’ll also provide alternatives so you can still enjoy the goodness of nature’s candy without sabotaging your weight loss journey.

1. Bananas: The Not-So-Innocent Culprit

Bananas: Nutrition Facts, Health Benefits, and More

Bananas, with their convenient packaging and natural sweetness, are a go-to snack for many. However, they are also one of the highest sugar fruits out there. A medium-sized banana can contain around 14 grams of sugar. While they do offer potassium and fiber, consuming them in moderation is key, especially if you’re watching your waistline.

2. Grapes: Small but Sugary

Grapes (Green) – Smartyield.in

Grapes may be tiny, but don’t let their size fool you—they’re packed with sugar. Whether green or red, grapes can contain upwards of 23 grams of sugar per cup. While they make for a convenient and tasty snack, munching on them mindlessly can quickly rack up your sugar intake.

3. Mangos: Tropical Temptations

Mango - Wikipedia

Ah, the luscious mango—a beloved tropical fruit adored for its juicy sweetness. But therein lies the problem: that sweetness comes at a cost. A single mango can contain around 45 grams of sugar, which is more than double the amount found in some other fruits. Enjoy mangoes sparingly to satisfy your cravings without overdoing it on the sugar front.

4. Pineapples: Sweet and Juicy, but High in Sugar

Pineapple - Wikipedia

Pineapples are synonymous with summer vibes and refreshing flavor. However, they’re also among the high sugar fruits you might want to consume in moderation. A cup of pineapple chunks can contain roughly 16 grams of sugar. While they’re rich in vitamin C and bromelain, the enzyme known for its anti-inflammatory properties, keep an eye on your portions to avoid excess sugar intake.

5. Cherries: Nature’s Candy with a Sweet Surprise

Cherries - Indian on shop

Cherries are nature’s candy, bursting with flavor and vibrant hues. But their sweetness comes from sugar, and lots of it. Just one cup of cherries can contain approximately 18 grams of sugar. While they offer antioxidants and anti-inflammatory benefits, enjoying them sparingly can help you manage your sugar intake while still indulging in their deliciousness.

6. Figs: A Natural Sweetness Overload

Figs: Benefits, side effects, and nutrition

Figs are a delicacy enjoyed fresh or dried, but they’re also one of the high sugar fruits to watch out for. A single medium-sized fig can contain around 8 grams of sugar. While they provide fiber and essential minerals like potassium and magnesium, moderation is key when incorporating figs into your diet, especially if you’re mindful of your sugar intake.

7. Pomegranates: A Sweet-Tart Temptation

10 Health Benefits of Pomegranate

Pomegranates are prized for their juicy arils bursting with a delightful sweet-tart flavor. However, they’re also relatively high in sugar compared to some other fruits. One cup of pomegranate arils can contain approximately 24 grams of sugar. While they offer antioxidants and vitamins, enjoy them in moderation to keep your sugar intake in check.

8. Lychees: Sweet, Succulent, and Surprisingly Sugary

9 Incredible Lychee Benefits For Your Health - Healthwire

Lychees are exotic fruits cherished for their sweet, floral taste and refreshing juiciness. However, they’re also among the high sugar fruits you might want to consume sparingly. A cup of lychee can contain around 29 grams of sugar, making them a sweet treat best enjoyed in moderation to avoid sugar spikes.


While fruits are undeniably nutritious and essential for a well-rounded diet, some varieties are higher in sugar than others. If you’re aiming to lose weight or manage your sugar intake, it’s important to be mindful of your fruit choices. Opting for lower sugar fruits like berries, avocados, and citrus fruits can help you satisfy your cravings without derailing your efforts. Remember, moderation is key, and with smart choices, you can still enjoy the goodness of fruits while working towards your health goals.


Are all fruits high in sugar?

While all fruits contain natural sugars, some are higher in sugar content than others. Fruits like berries, avocados, and citrus fruits tend to be lower in sugar compared to tropical fruits like mangoes and pineapples.

Can I still eat high sugar fruits if I’m trying to lose weight?

While you can include high sugar fruits in your diet in moderation, it’s advisable to prioritize lower sugar options if weight loss is your goal. Monitoring portion sizes and balancing your overall sugar intake is key to achieving your weight loss objectives.

Are there any benefits to eating high sugar fruits?

High sugar fruits often contain essential vitamins, minerals, and antioxidants beneficial for overall health. However, consuming them in excess may contribute to weight gain and other health issues, so moderation is key.

How can I satisfy my sweet cravings without consuming high sugar fruits?

Opting for naturally sweet vegetables like sweet potatoes or incorporating small amounts of natural sweeteners like honey or maple syrup into your meals can help satisfy sweet cravings without relying solely on high sugar fruits.

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