Fruit can be a sneaky source of sugar. Check out how different fruits stack up.

Avoid High-Sugar Fruits

Photo by Caitlin Covington

Getting the recommended two cups of fruit per day while keeping sugar intake under the recommended 26 grams per day for women and 36 grams for men can be tricky. Depending on your choices, this could be bad news for fruit lovers: Just two cups of sliced bananas adds up to the maximum recommended amount, clocking in at 36 grams of sugar!

The sugariest fruit we found? Red grapes, which have a whopping 23 grams of sugar per cup. If you’re looking to cut back on your sugar intake, try strawberries or blueberries, which have a respectable 7 grams of sugar per cup.

The Takeaway: Some fruits can have a shocking amount of sugar. To keep it under the recommended limits, try sticking to berries and staying away from grapes.


Regardless of sugar content, whole fruit  is always a better choice than fruit juice to keep sugar intake lower and take fiber intake up a notch.

Fun Fact

A cup of orange juice has 30 grams of sugar — nearly as much as a can of soda.

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