High-Sugar Fruits to Watch: Which Summer Favorites Should You Eat in Moderation?

Summer fruits are juicy, refreshing, and full of water — which explains why many of us tend to eat them in large quantities during the hot season. While their natural sweetness makes them seem like a healthy alternative to desserts, some fruits contain relatively high amounts of sugar, and should be consumed mindfully.

Following are a few summer favorites worth watching:

Watermelon

Watermelon is one of the most refreshing fruits of the season. Despite its high water content, it still contains around 6 grams of sugar per 100 grams. It’s especially popular on hot days, but like all fruits, it contains natural sugars and it is therefore worth paying attention to portion sizes.

Mango

This tropical treat is one of the highest-sugar fruits, with around 14 grams of sugar per 100 grams. In addition to its sweetness, mango is packed with nutrients, including a high amount of vitamin C and vitamin A, making it one of the most nourishing summer fruits.

Grapes

Grapes are another fruit with high natural sugar content of approximately 16 grams per 100 grams. Their intense sweetness makes them ideal for wine, raisins, or fresh snacking. Due to the sugar content, it’s best to enjoy grapes in moderation, especially if you're monitoring your sugar intake.

Bananas

Bananas are rich in sugar but also in potassium and several essential vitamins. A medium-sized banana contains about 12 grams of sugar and provides quick energy. Bananas are therefore especially popular among athletes and anyone needing an energy boost. As with most foods, they are best eaten in moderation.

Dates

Dates top the list for sugar content, packing a whopping 66 grams of sugar per 100 grams. They're an excellent source of natural energy and make a great sweet snack, but should be enjoyed in small quantities due to their high sugar density.

Fruits are a vital part of a balanced and healthy diet, but it’s important to be aware of their natural sugar content, especially if you're trying to manage your weight or blood sugar levels. Eating large amounts, even of healthy foods, isn’t always advisable. Enjoy these fruits mindfully, and when in doubt, consult with a dietitian or healthcare provider for personalized advice.