The Least Healthy

Rich in fiber, vitamins, minerals, and antioxidants, fresh fruit can be an excellent addition to a well-rounded diet. However, certain types of fruit contain more sugar and calories than others. Furthermore, some fruits can cause side effects for people with health conditions like diabetes and acid reflux. These fruits can still be enjoyed, but in smaller serving sizes.

This article takes a closer look at the fruits highest in sugar and calories, plus the ones you may need to limit if you have diabetes or acid reflux.

Highest in sugar
Some types of fruit, both fresh and dried, are high in natural sugar. If you’re aiming to reduce your intake of carbs or sugar, stick to small amounts when enjoying these.

1. Dates
Dates are known for their sweet, almost caramel-like flavor. Their dried versions are often enjoyed as-is for a handy snack or used as a natural sweetener in recipes.  Although they’re rich in antioxidants and micronutrients like potassium, copper, and magnesium, they’re also high in sugar and carbs (2Trusted Source, 3Trusted Source).

One cup (160 grams) of dried dates contains (3Trusted Source):

• Calories: 451
• Protein: 4 grams
• Sugar: 101 grams
• Fat: 0.6 grams
• Carbs: 120 grams
• Fiber: 13 grams

2. Dried fruit
Some of the most common varieties of dried fruit include apples, raisins, apricots, figs, mangoes, pineapples, and cranberries.  Compared with their fresh counterparts, they generally contain more calories, carbs, and sugar per serving. Most varieties are also rich in fiber, potassium, and vitamin C (4Trusted Source).  Because of the high sugar content, it’s best to enjoy dried fruits in moderation, especially if you’re looking to decrease your sugar intake.

A 1-cup (160-gram) serving of a dried fruit mixture contains (4Trusted Source):

• Calories: 477
• Protein: 4 grams
• Sugar: 106 grams
• Fat: 1 gram
• Carbs: 126 grams
• Fiber: 8 grams

3. Lychees

Native to southeastern China, this tropical fruit is known for its unique taste and appearance.  It contains many key micronutrients, including vitamin C, copper, and potassium. It’s also relatively high in sugar, which may be an issue if you’re on a low carb or low sugar diet. (5Trusted Source).

One cup (190 grams) of raw lychees contains (5Trusted Source):

• Calories: 125
• Protein: 1.5 grams
• Sugar: 29 grams
• Fat: 1 gram
• Carbs: 31.5 grams
• Fiber: 2.5 grams

4. Mangoes

This delicious stone fruit is popular for its sweet flavor and soft, creamy texture.  Mangoes are also brimming with a variety of nutrients, including vitamin C, folate, and copper. On the other hand, they contain a high amount of natural sugar in each serving (6Trusted Source).

One cup (165 grams) of mangoes contains (6Trusted Source):

• Calories: 99
• Protein: 1.5 grams
• Sugar: 22.5 grams
• Fat: 0.5 grams
• Carbs: 25 grams
• Fiber: 2.5 grams

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