The Top Three Fruits with the Highest Sugar Count

Fruits with the Highest Sugar Count

We all know that the processed sugar found in sodas, cookies, ice cream and even in your salad dressing and spaghetti sauce can have a big impact on the size of your waistline. Even worse, obesity is directly linked to heart disease, stroke and diabetes among numerous other health problems. But does this mean that you should cut back on eating fruit, which is packed with natural sugar?

First you need to understand that the sugar found in fruit isn’t the same type that’s found in doughnuts. The sugar in fruit is natural, not processed. Also, when you eat fruit, you also get a lot of good nutrition such as vitamins, minerals, antioxidants, water and fiber. Fiber is not only good for your digestive system but it will make you feel full so that you are less likely to overeat.

Still, it’s nice to know exactly what you are getting when you eat fruit. Here’s our guide to the top three fruits with the highest sugar count—as well information on the good things they contain.


One cup of chopped raw figs has 29 grams of sugar, which is about as much sugar as a candy bar contains. Unlike a candy bar, though, that same cup of raw figs includes 5.2 grams of fiber as well as high amounts of potassium, calcium, magnesium, and vitamins A, E, and K content. Figs also contain prebiotics, which help the good bacteria in your gut, which promotes digestive wellness. Try wrapping figs in prosciutto and top them with some goat cheese. The meat and the cheese are high in protein, which makes you feel full.

Pomegranate seeds

One cup of pomegranate seeds has 23.8 grams of sugar but it also has a whopping 7 grams of fiber.

Even better, pomegranates contain three types of antioxidant polyphenols—including tannins, anthocyanins, and ellagic acid—which all help prevent the damage caused to your body caused by free radicals. (A free radical is an atom or group of atoms that has an unpaired electron and is therefore unstable and highly reactive). Pomegranates are also high in vitamin C, which is important for skin and immune health. One pomegranate alone provides about 30 mg of vitamin C. Try sprinkling pomegranate seeds on salads or yogurt.


One cup of mango slices has 22.5 grams of sugar and 2.6 grams of fiber. That same cup of mango slices also provides over a third of your daily vitamin A quota, though, which helps to keep your eyes healthy. Mangos are also packed with heart-healthy vitamin B6 and immune system strengthening vitamin C.  Mangos also have a variety of antioxidants such as quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methyl gallate, which help protect your body against colon, breast, leukemia and prostate cancers. Try making mango smoothies that include protein powder as well as fiber such as that found in raw oat to slow down the digestion of the mango’s sugars.

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