Hello, I'm a registered dietitian and nutritionist. I'm here to help you understand the nutritional content of different fruits and how to make informed choices about what you eat.

When it comes to sugar content, it's important to remember that all fruits contain natural sugars, which are different from the added sugars found in processed foods.
Natural sugars are part of the fruit's overall composition and provide essential nutrients like vitamins, minerals, and fiber.

Fruits high in sugar typically fall into the category of "fructose-rich" fruits. Fructose is a simple sugar that is naturally found in fruits. While fructose is not inherently bad, consuming excessive amounts can contribute to health problems like weight gain, metabolic syndrome, and type 2 diabetes.

Here are some fruits that are considered high in sugar, along with their approximate sugar content per 100 grams:

Tropical fruits:

* Mango: 15 grams of sugar per 100 grams
* Pineapple: 9 grams of sugar per 100 grams
* Banana: 14 grams of sugar per 100 grams
* Grapes: 16 grams of sugar per 100 grams
* Dates: 66 grams of sugar per 100 grams

Other fruits:

* Cherries: 12 grams of sugar per 100 grams
* Peaches: 9 grams of sugar per 100 grams
* Strawberries: 5 grams of sugar per 100 grams
* Blueberries: 14 grams of sugar per 100 grams
* Apples: 14 grams of sugar per 100 grams

**It's important to note that these are just general guidelines.** The actual sugar content of a fruit can vary depending on the variety, ripeness, and growing conditions.

**Here are some tips for incorporating high-sugar fruits into a healthy diet:**

* Eat them in moderation. Don't overdo it, especially if you are concerned about your sugar intake.
* Combine them with other foods. Pairing high-sugar fruits with protein and healthy fats can help slow down the absorption of sugar and keep you feeling full for longer.
* **Choose fresh fruits over dried or canned fruits.** Dried fruits are often concentrated in sugar, while canned fruits may contain added sugars.
* Be mindful of portion sizes. A single serving of fruit is typically about the size of your fist.

**Ultimately, there's no need to completely avoid high-sugar fruits.** They are still a healthy and delicious part of a balanced diet. The key is to enjoy them in moderation and be mindful of your overall sugar intake.

If you have any specific concerns about your sugar intake or want to discuss personalized dietary recommendations, I recommend speaking with a registered dietitian or nutritionist. They can help you create a healthy eating plan that meets your individual needs.
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Fruits Containing High to Very High Levels of SugarPineapple: 16 grams of sugar per slice. ... Pears: 17 grams of sugar per medium pear. ... Bananas: 17 grams of sugar per large banana. ... Watermelon: 18 grams of sugar per wedge. ... Apples: 19 grams of sugar in a small apple. ... Pomegranates: 39 grams of sugar per pomegranate.More items...read more >>