When it comes to weight loss, controlling sugar intake is crucial. While fruits and juices are often considered healthy options, some can be surprisingly high in sugar.

To make informed choices and support your weight loss journey, let’s explore 30 fruits and juices with the highest sugar content.

Fruits with High Sugar Content

1. Banana.

With an average of 17 grams of sugar per banana, they contain natural sugars in the form of fructose.

2. Grapes.

These tiny bursts of flavor usually contain around 16 grams of sugar per cup, making them quite high in sugar content.

3. Mango.

Delicious but high in sugar, a medium-sized mango packs around 45 grams of sugar!.

4. Cherries.

While cherries are packed with antioxidants, they also hold about 18 grams of sugar per cup.

5. Pomegranate.

Known for their health benefits, pomegranates contain around 24 grams of sugar per medium-sized fruit.

6. Pineapple.

This tropical fruit is loved by many, but be aware that it contains approximately 16 grams of sugar per cup.

7. Fig.

A medium-sized fig carries about 8 grams of sugar, making it a relatively high-sugar fruit.

8. Kiwi.

While kiwis are packed with Vitamin C, they also contain around 6 grams of sugar per medium-sized fruit.

9. Apple.

An apple a day is a common saying, but it’s essential to remember that it contains about 19 grams of sugar.

10. Pear.

Pears are flavorful and juicy, but they can contain up to 17 grams of sugar, depending on their size.

Juices with High Sugar Content

1. Orange Juice.

One cup of orange juice contains about 21 grams of sugar, which is equivalent to almost 5 teaspoons of sugar.

2. Grape Juice.

Grape juice is known for its natural sweetness, but it also provides around 36 grams of sugar per cup.

3. Cranberry Juice.

Although cranberry juice has its health benefits, it often contains added sugars and can have up to 30 grams of sugar per cup.

4. Pineapple Juice.

While pineapple is delicious, its juice contains a high amount of sugar, with approximately 25 grams per cup.

5. Apple Juice.

A cup of apple juice can contain up to 24 grams of sugar, so it’s wise to opt for fresh, whole apples instead.

6. Mango Juice.

Mango juice may taste heavenly, but it’s loaded with sugar, containing roughly 60 grams in a cup!.

7. Banana Juice.

While less popular than other fruit juices, banana juice still packs a punch with about 34 grams of sugar per cup.

8. Pear Juice.

Pear juice is refreshing but can contain around 30 grams of sugar per cup.

9. Watermelon Juice.

Watermelon juice is naturally sweet but be cautious, as it can contain up to 20 grams of sugar per cup.

10. Prune Juice.

Prune juice is known for its digestive benefits, yet it contains a high sugar content of approximately 45 grams per cup.

Opting for Healthier Alternatives

While these fruits and juices may be high in sugar content, it’s important to note that they still provide various nutrients and health benefits. Moderation is key when incorporating them into a healthy diet.

If you’re concerned about sugar intake, consider these alternatives:.

1. Berries.

Strawberries, raspberries, and blueberries are low in sugar and high in fiber and antioxidants.

2. Citrus Fruits.

Lemons, limes, and grapefruits are citrus fruits with lower sugar content and provide ample amounts of Vitamin C.

3. Applesauce.

Opt for unsweetened applesauce as a substitute for higher-sugar fruits or juices.

4. Vegetable Juices.

Tomato juice, beet juice, and carrot juice are excellent alternatives with lower sugar content.

5. Homemade Fruit Infused Water.

Create delicious infused water by adding slices of your favorite fruits to a pitcher of water for a refreshing, low-sugar drink.

6. Herbal Teas.

Enjoy a variety of herbal teas like chamomile, peppermint, or hibiscus as a sugar-free beverage option.

Conclusion

While fruits and fruit juices can be an enjoyable and nutritious addition to our diets, it’s crucial to be aware of their sugar content, especially when aiming for weight loss.

Choosing lower-sugar alternatives, practicing moderation, and focusing on a well-rounded, balanced diet will support your health and weight loss goals.