When it comes to weight loss, we often hear that we should cut down on sugar, but what about fruits and juices? While they might be natural and wholesome, they can contain high amounts of sugar that could hinder our weight loss goals.

In this article, we will look at 30 fruits and juices with the most sugar and discuss their impact on weight loss.

1. Mango Juice

Mango juice is known for its sweet flavor and is a popular fruit juice. However, a cup of mango juice contains around 32 grams of sugar, making it one of the most sugary fruit juices out there.

Instead of mango juice, try infusing slices of fresh mango into water for a refreshing and low-sugar beverage.

2. Grape Juice

Grape juice is a traditional drink, but just one cup of it can contain 36 grams of sugar. It’s best to dilute the juice with water or switch to whole grapes, which contain less sugar and more fiber.

3. Pomegranate Juice

Pomegranate juice is known for its antioxidants and health benefits, but it also contains around 31 grams of sugar per cup. Instead of buying bottled pomegranate juice, try blending fresh pomegranate seeds with water and a squeeze of lemon.

4. Orange Juice

Orange juice is a classic breakfast drink, but it contains around 22 grams of sugar per cup. To limit your sugar intake, try eating the whole fruit or squeezing fresh orange slices into water.

5. Pineapple Juice

Pineapple juice is often marketed as a health drink, but a cup of it contains around 25 grams of sugar. Instead, try snacking on fresh pineapple or adding it to a smoothie.

6. Cranberry Juice

Cranberry juice is often touted as a remedy for urinary tract infections, but it also contains around 30 grams of sugar per cup. If you want the health benefits without the added sugar, try consuming whole cranberries or taking a cranberry supplement.

7. Apple Juice

Apple juice is a popular drink for children and adults, but it contains around 24 grams of sugar per cup. For a low-sugar option, try eating a whole apple or adding sliced apples to water.

8. Mango

Fresh mango is a tasty fruit, but one cup of diced mango contains around 23 grams of sugar. To reduce your sugar intake, try pairing mango with foods that contain fiber and protein, such as yogurt or nuts, to help slow down the absorption of sugar.

9. Bananas

Bananas are a staple fruit in many households, but one medium-sized banana contains around 14 grams of sugar. To control your sugar intake, try eating half a banana or switching to lower-sugar fruits, such as berries or grapefruit.

10. Grapes

Grapes are a juicy and sweet snack, but they contain around 16 grams of sugar per cup. To limit your sugar intake, try eating a few grapes instead of an entire cup or pairing them with foods that contain fiber and protein.

11. Pears

Pears are a popular fruit, but one medium-sized pear contains around 17 grams of sugar. To reduce your sugar intake, try pairing fresh pear slices with a tablespoon of nut butter or adding them to a salad.

12. Cherries

Cherries are a delicious summer fruit, but they contain around 18 grams of sugar per cup.

To limit your sugar intake, try eating a small handful of cherries instead of a whole cup or pairing them with a protein-rich snack, such as almonds or Greek yogurt.

13. Figs

Figs are a sweet and chewy fruit, but they contain around 13 grams of sugar per fig. To reduce your sugar intake, try eating half a fig or adding them to a salad with other low-sugar fruits, such as berries and grapefruit.

14. Watermelon

Watermelon is a refreshing summer fruit, but one cup of diced watermelon contains around 9 grams of sugar. To limit your sugar intake, try eating a few cubes of watermelon instead of an entire cup or adding it to a salad with other low-sugar fruits.

15. Peaches

Peaches are a soft and juicy fruit, but one medium-sized peach contains around 13 grams of sugar. To control your sugar intake, try eating half a peach or pairing it with high-protein foods, such as cottage cheese or grilled chicken.

Related Article The Top 30 Fruits and Juices with High Sugar Content that Aid in Weight Loss

16. Kiwis

Kiwis are a small and tart fruit, but one medium-sized kiwi contains around 6 grams of sugar. To reduce your sugar intake, try eating a few slices of fresh kiwi or adding it to a smoothie with low-sugar fruits and vegetables.

17. Apples

Apples are a healthy and crunchy snack, but one medium-sized apple contains around 19 grams of sugar. To control your sugar intake, try eating half an apple or pairing it with a high-protein food, such as boiled eggs or turkey slices.

18. Blueberries

Blueberries are a small and sweet fruit, but one cup of them contains around 15 grams of sugar. To limit your sugar intake, try eating a handful of fresh blueberries or adding them to a smoothie with low-sugar fruits and vegetables.

19. Mango Smoothie

A mango smoothie is a popular beverage, but it can contain around 40 grams of sugar per serving. To reduce your sugar intake, try making a smoothie with plain Greek yogurt, fresh mango, and a handful of spinach.

20. Strawberry Smoothie

Strawberry smoothies are a fresh and sweet beverage, but they can contain around 30 grams of sugar per serving. To limit your sugar intake, try making a smoothie with unsweetened almond milk, fresh strawberries, and a scoop of protein powder.

21. Orange Smoothie

Orange smoothies are a refreshing and creamy drink, but they can contain around 40 grams of sugar per serving. To control your sugar intake, try making a smoothie with fresh orange slices, unsweetened almond milk, and a spoonful of chia seeds.

22. Blueberry Smoothie

Blueberry smoothies are a tasty and healthy drink, but they can contain around 35 grams of sugar per serving. To reduce your sugar intake, try making a smoothie with low-sugar fruits, such as spinach and kale, and unsweetened coconut milk or yogurt.

23. Apple Smoothie

Apple smoothies are a creamy and sweet drink, but they can contain around 25 grams of sugar per serving. To limit your sugar intake, try making a smoothie with fresh apple slices, unsweetened almond milk, and cinnamon.

24. Banana Smoothie

Banana smoothies are a popular breakfast drink, but they can contain around 30 grams of sugar per serving. To control your sugar intake, try making a smoothie with frozen banana slices, unsweetened almond milk, and peanut butter.

25. Pineapple Smoothie

Pineapple smoothies are a tropical and refreshing drink, but they can contain around 35 grams of sugar per serving.

To reduce your sugar intake, try making a smoothie with fresh pineapple slices, unsweetened coconut milk, and a scoop of vanilla protein powder.

26. Grapefruit Juice

Grapefruit juice is a low-sugar option, with just 11 grams of sugar per cup. It’s also high in vitamin C and antioxidants, making it a healthy choice for weight loss.

27. Lemon Water

Lemon water is a refreshing and low-sugar beverage, with just 1 gram of sugar per cup. It’s also high in vitamin C and can aid in digestion and weight loss.

28. Lime Juice

Lime juice is a tangy and low-sugar option, with just 1 gram of sugar per cup. It can be added to water, salads, and even cocktails for a zesty flavor.

29. Unsweetened Iced Tea

Unsweetened iced tea is a refreshing and low-sugar drink, with 0 grams of sugar per cup. It can be brewed at home with tea bags or enjoyed at cafes and restaurants.

30. Coconut Water

Coconut water is a natural and low-sugar beverage, with just 9 grams of sugar per cup. It’s also high in potassium and can help replenish electrolytes after a workout.

Conclusion

Fruits and juices can be a healthy addition to our diet, but it’s important to be mindful of their sugar content.

By choosing low-sugar options, pairing fruits with protein-rich foods, and making your own smoothies and juices, you can still enjoy their delicious flavors without compromising your weight loss goals.