Mangoes to Bananas: Fruits with most sugar, their benefits and risk factors

Fruits are good for you! It has fibre and other nutrients you need. But it also has natural sugar, and some fruits pack a sweeter punch than others. If you're mindful of your sugar intake, it's essential to know which fruits to enjoy in moderation. Here's a rundown of some popular fruits and their sugar content according to WebMD:

2 things you need to know

• Fruit sugars vary; mangoes pack a sugary punch.
• Balance sugar in figs with protein-rich pairings.

Mangoes: The Sugar Bombs

Mango lovers, beware! One mango contains a whopping 46 grams of sugar, making it a high-sugar choice, especially if you're watching your weight or sugar intake. Consider savouring just a few slices and saving the rest for later.

(One mango contains 46 grams of sugar | Image: iStock)

Grapes: A Bite-Sized Sugar Treat

While grapes are a convenient, bite-sized snack, a cup of them contains about 23 grams of sugar. To slow down your consumption and create a refreshing summer treat, try slicing them in half and freezing them.

Cherries: Nature's Sweetness in a Cup

Cherries are known for their natural sweetness, and a cup of them delivers 18 grams of sugar. To avoid overindulging, measure your snack beforehand to keep track of your sugar intake.

Pears: A Moderate Sweetness

A medium-sized pear contains 17 grams of sugar. If you're looking to cut back, consider adding a few pear slices to low-fat yoghurt or tossing them on top of a salad instead of eating the whole fruit.

Watermelon: The Hydrating Sugar Source

A medium wedge of watermelon offers a refreshing 17 grams of sugar. Packed with water and essential electrolytes, it's an ideal post-sun recharge snack. Remember to limit yourself to a slice or two.

(Watermelon offers a 17 grams of sugar | Image: Shutterstock)

Figs: A Sweet Pairing with Protein

Two medium-sized figs provide 16 grams of sugar. If you're keeping an eye on your sugar intake, try slicing a couple and pairing them with goat cheese for a protein-rich treat or incorporating them into a sauce to enhance lean meats like skinless chicken.

Bananas: Moderation is Key

A medium banana contains 14 grams of sugar. If this feels like more sugar than you bargained for, consider slicing half of it into your morning cereal or mashing a small piece into your peanut butter sandwich for a balanced snack.

Incorporating a variety of fruits into your diet is essential for a well-rounded, nutritious lifestyle. While some fruits may be higher in natural sugars than others, they still offer valuable nutrients, fibre, and health benefits. To maintain a balanced diet, it's essential to enjoy these sweet treats in moderation and alongside a diverse range of foods. So, go ahead and relish your favourite fruits while keeping an eye on your sugar intake for a healthier lifestyle.