Fresh fruit is a powerhouse of nutrients, being abundant in fiber, vitamins, minerals, and antioxidants, making it a fantastic addition to a balanced diet. However, it's important to note that some varieties of fruit are higher in sugar and calories than others. Additionally, individuals with certain health conditions, such as diabetes and acid reflux, may experience adverse effects from consuming specific fruits. While these fruits can still be part of your diet, it's advisable to enjoy them in moderation.

This article will delve deeper into those fruits that contain elevated levels of sugar and calories, as well as highlight which ones you might want to limit if you are managing diabetes or acid reflux.

Highest in Sugar Content

Fruits, whether fresh or dried, can be surprisingly high in natural sugars. If you're attempting to cut back on carbohydrates or sugar, it's wise to indulge in these treats in moderation.

1. Dates

Renowned for their sweet, caramel-like taste, dates are often consumed as a convenient snack or utilized as a natural sweetener in various dishes. These fruits are packed with antioxidants and essential micronutrients, such as potassium, copper, and magnesium, but they also harbor a significant amount of sugars and carbohydrates.

For instance, one standard serving of dried dates, weighing approximately 100 grams, provides:

  • Calories: 281
  • Protein: 2.5 grams
  • Sugar: 63 grams
  • Fat: 0.4 grams
  • Carbohydrates: 75 grams
  • Fiber: 8 grams

2. Dried Fruits

Popular dried fruits include apples, raisins, apricots, figs, mangoes, pineapples, and cranberries. When compared to their fresh counterparts, dried fruits tend to be denser in calories, carbohydrates, and sugars per serving. Most varieties also offer a good dose of fiber, potassium, and vitamin C. When munching on a handful of dried fruit, you're consuming a higher caloric intake than if you opted for the same quantity of fresh fruit. The main concern with dried fruit is portion control rather than the sugar content itself. Traditional dried fruits generally have a low to moderate glycemic index and are excellent sources of fiber and potassium.

A standard serving of a dried fruit mix, also around 100 grams, contains:

  • Calories: 298
  • Protein: 2.5 grams
  • Sugar: 66 grams
  • Fat: 0.6 grams
  • Carbohydrates: 85 grams
  • Fiber: 5 grams

3. Lychee

This tropical fruit, hailing from southeastern China, is celebrated for its distinctive flavor and striking appearance. Lychee is rich in several vital micronutrients, including vitamin C, copper, and potassium. However, it does contain a relatively high sugar content, which may pose a challenge for those adhering to low carb or low sugar diets.

One cup (roughly 100 grams) of raw lychee delivers:

  • Calories: 66
  • Protein: 0.8 grams
  • Sugar: 15 grams
  • Fat: 0.3 grams
  • Carbohydrates: 17 grams
  • Fiber: 1.2 grams

4. Mangoes

These delightful stone fruits are cherished for their sweet flavor and smooth, creamy texture. Mangoes are loaded with a variety of nutrients, including vitamin C, folate, and copper. However, they also contain a significant amount of natural sugar in every serving.

A cup of mangoes, about 100 grams, contains:

  • Calories: 60
  • Protein: 0.8 grams
  • Sugar: 14 grams
  • Fat: 0.2 grams
  • Carbohydrates: 15 grams
  • Fiber: 1.6 grams

Highest in Calories

Numerous varieties of fruit are known for their high caloric content. While they can certainly be incorporated into a well-balanced and nutrient-rich diet, it’s wise to monitor your portion sizes if you aim to reduce calorie intake or pursue weight loss.

5. Avocados

Avocados are calorie-dense fruits, primarily due to their abundant heart-healthy monounsaturated fats. Additionally, they provide a substantial amount of vital vitamins and minerals such as potassium, vitamin C, and a range of B vitamins. Furthermore, they are rich in fiber, which plays a crucial role in promoting digestive health and maintaining regularity.

For context, one cup (approximately 150 grams) of avocado offers the following nutritional profile:

  • Calories: 240
  • Protein: 3 grams
  • Sugar: 1 gram
  • Fat: 22 grams
  • Carbohydrates: 13 grams
  • Fiber: 10 grams

6. Dried Coconut (Nariyal)

Shredded coconut is a popular ingredient in a variety of baked goods, smoothie bowls, and breakfast recipes around the world. Despite its nutritional benefits, including significant amounts of manganese, copper, and selenium, it also has a high fat and calorie content. Notably, coconuts are abundant in medium-chain triglycerides (MCTs), a type of fat that is quickly absorbed by the body. MCTs have been linked to numerous health benefits, including enhanced body composition and better heart health.

To illustrate, one cup (about 93 grams) of dried unsweetened coconut contains:

  • Calories: 560
  • Protein: 6 grams
  • Sugar: 6.4 grams
  • Fat: 56 grams
  • Carbohydrates: 20 grams
  • Fiber: 14 grams

7. Prunes (Alubukhara)

Prunes are essentially dried plums and are well-known for their high fiber content and natural laxative properties, making them a popular choice for alleviating constipation. However, like many dried fruits, they are also relatively high in calories, carbohydrates, and sugars.

For a clearer understanding, one cup (approximately 174 grams) of pitted prunes provides:

  • Calories: 418
  • Protein: 4 grams
  • Sugar: 66 grams
  • Fat: 0.7 grams
  • Carbohydrates: 111 grams
  • Fiber: 12.5 grams

Managing Diabetes Through Diet

For individuals living with diabetes, prioritizing nutrient-dense foods that are abundant in fiber is crucial for maintaining optimal blood sugar levels. It is equally essential to limit the intake of foods that contain low fiber and high added sugars, including certain varieties of fruits.

8. Candied Fruit

Candied fruit refers to fruits that are immersed in and heated with sugar syrup, resulting in a delectably sweet product that boasts a long shelf life. However, this type of fruit is not only high in calories and low in fiber, but it also contains significant amounts of sugar and carbohydrates in each serving, making it less suitable for people with diabetes.

A standard serving size of 100 grams of candied fruit provides:

  • Calories: 322
  • Protein: 0.3 grams
  • Sugar: 81 grams
  • Fat: 0 grams
  • Carbohydrates: 83 grams
  • Fiber: 2 grams

9. Fruit Juice

Fruit juice delivers a concentrated dose of carbohydrates and sugars devoid of the beneficial fiber found in whole fruits. Many varieties are also sweetened with added sugars, which can diminish the health benefits typically associated with fresh fruit consumption. A typical 240 mL serving of orange juice contains:

  • Calories: 110
  • Protein: 2 grams
  • Sugar: 23 grams
  • Fat: 0 grams
  • Carbohydrates: 26 grams
  • Fiber: 0 grams

10. Canned Fruit in Heavy Syrup

Canned fruit can serve as a quick and convenient method to incorporate fruit servings into your meal plan; however, it may not be the optimal choice for those managing diabetes. This is primarily due to its generally higher content of carbohydrates and sugars, along with lower fiber compared to fresh fruit options. Especially, fruits canned in heavy syrup or juice tend to have much higher sugar levels than those canned in water. Therefore, opting for water-packed versions may be a wiser choice for individuals seeking to maintain stable blood sugar levels.

A 1-cup (approximately 214 grams) serving of fruit cocktail canned in heavy syrup contains:

  • Calories: 150
  • Protein: 1 gram
  • Sugar: 36.5 grams
  • Fat: 0.2 grams
  • Carbohydrates: 40 grams
  • Fiber: 3.5 grams

Managing Acid Reflux

Certain fruits, such as mandarins (known as "kinnow" in India), can exacerbate symptoms for individuals suffering from gastroesophageal reflux disease (GERD), commonly referred to as acid reflux. While these fruits are undeniably nutritious and can complement a balanced diet, it may be wise to moderate your consumption if you notice they provoke acid reflux symptoms.

11. Oranges

Fruits like oranges, which belong to the citrus family, are rich in vital nutrients including fiber, vitamin C, and potassium. However, their high acidity can intensify heartburn in those with GERD. A standard navel orange weighing 100 grams provides:

  • Calories: 47
  • Protein: 0.9 grams
  • Sugar: 9 grams
  • Fat: 0.1 grams
  • Carbs: 11.8 grams
  • Fiber: 2.4 grams

12. Tomatoes

Though often utilized as a vegetable in various cuisines, tomatoes are botanically categorized as fruits. These nutrient-dense fruits are abundant in vitamin C, fiber, and lycopene—a carotenoid recognized for its antioxidant properties. Nevertheless, similar to citrus fruits, the acidity in tomatoes and their products may provoke symptoms in individuals with GERD. A 100-gram serving of chopped tomatoes contains:

  • Calories: 18
  • Protein: 0.9 grams
  • Sugar: 3 grams
  • Fat: 0.2 grams
  • Carbs: 3.9 grams
  • Fiber: 1 gram

13. Grapefruit

Grapefruit, a variety of citrus fruit, is celebrated for its deliciously tart and mildly bitter flavor. It is low in calories while being packed with essential vitamins and minerals, including vitamins A and C, potassium, and thiamine. Unfortunately, grapefruit and its juice are frequent triggers for GERD symptoms. A serving size of 100 grams of grapefruit provides:

  • Calories: 34
  • Protein: 0.6 grams
  • Fat: 0.1 grams
  • Carbs: 8.2 grams
  • Fiber: 1.4 grams

The Bottom Line

Fruits are incredibly nutritious and linked to a variety of health advantages; however, certain forms—particularly dried, juiced, and canned varieties—can be elevated in sugar and calories. Furthermore, specific fruits may elevate blood sugar levels in individuals with diabetes or provoke discomfort in those suffering from GERD (Gastroesophageal Reflux Disease). Nevertheless, it is important to remember that the majority of fresh and minimally processed fruits can be consumed in moderation as part of a balanced, nutrient-rich diet.