Which fruits have the highest amount of sugar?

It's essential to be aware of the amount of sugar in the foods you eat. Fruits with a high sugar content include figs, apples, grapes, cherries, and bananas. All fruits are rich in fiber and nutrients that are good for your health, even though certain fruit varieties have more sugar than others.

Apples

Approximately 20.8 g of sugar are included in one medium apple. An apple weighing 17.1 g in size or half of a larger apple are preferable substitutes.
Apples are a great source of a variety of nutrients, such as polyphenols and antioxidant molecules that can prevent a number of diseases, such as diabetes and Alzheimer's disease, according to older research from 2016.

Bananas

About 15.4 grams (g) of sugar are included in one banana. It is preferable to use a smaller banana or half of a larger one as an option.
The potassium and healthful fat found in bananas are both good sources.

Figs

The tiny fig, which has 6.52 g of sugar instead of the large fig's 10.4 g, is the better choice.

According to a 2019 review, figs are rich in carotenoids and phenolic chemicals, both of which have antioxidant characteristics. In addition to preventing fungal and parasite diseases, their health advantages may also include the prevention of cancer.

Grapes

A serving size of half a cup is ideal because a cup of grapes only has 23.2 grams of sugar.

According to a 2021 study, grape nutrients include anti-inflammatory, antibacterial, and antioxidant capabilities.

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Mangoes

A serving size of half a cup is optimal because a cup of chopped mango contains 22.5 g of sugar.

Mangoes include potassium, vitamin C, vitamin A, and beta carotene, an antioxidant pigment.

Oranges

17.2 g of sugar are present in a big orange. An improved substitute is a tiny orange, which has a weight of 8.98 g. 

Oranges are a good source of vitamin C, just as other citrus fruits. They also include potassium and calcium.

Pears

A half-cup serving of cubed pears might be better because a cup serving has 15.7 g of sugar.

According to a previous 2015 study, pears' high fiber content may encourage bowel regularity, and their antioxidants may lower blood fat levels and guard against ulcers.

Pomegranates

A serving of the pomegranate seeds, which have 11.9 g of sugar per half-cup, is superior to one pomegranate, which has 38.6 g.

According to an analysis from 2020, pomegranates may encourage a positive impact on blood.

sweet cherries

A serving size of a half-cup includes less sugar than a cup of sweet, pitted cherries, which have 19.7 g.

Cherries are high in vitamin C and polyphenols, which are antioxidants and have anti-inflammatory qualities, according to a 2018 research.

Watermelon

There are about 9.42 g of sugar in a cup of diced watermelon.

According to a review from 2020, watermelon is rich in polyphenols and other substances that can help prevent diseases like ulcers, diabetes, and cardiovascular disease.

How much food should one consume each day?

Depending on a person's biological sex and age, different USDA fruit consumption recommendations apply. For mature males and girls, they advise 1.5 to 2 cups and 2 to 2.5 cups, respectively. An average serving size of fruit is one piece, or one cup.