Unhealthy Fruits: High Sugar, Calories & What to Limit | Complete Guide

While fruit is universally recognized as a healthy food choice, not all fruits are created equal when it comes to sugar content, calorie density, and their effects on certain health conditions.

Fruits are naturally packed with essential vitamins, minerals, antioxidants, and fiber that support overall health. However, certain varieties contain significantly higher amounts of natural sugars and calories than others. Additionally, some fruits may aggravate specific health conditions such as diabetes, gastroesophageal reflux disease (GERD), or metabolic concerns.

This doesn’t mean these fruits are inherently “bad” or should be avoided completely. Rather, understanding their nutritional profiles can help you make informed decisions about portion sizes and frequency of consumption based on your individual health needs and goals.

Let’s explore which fruits are highest in sugar and calories, and which ones may need to be limited if you’re managing diabetes or acid reflux.

Fruits Highest in Natural Sugar

Natural fruit sugars are accompanied by fiber and nutrients, making them healthier than added sugars. However, if you’re monitoring your carbohydrate or sugar intake for weight management or blood sugar control, these high-sugar fruits should be consumed in smaller portions.

1. Dates

Dates are nature’s candy, offering an intensely sweet, caramel-like flavor that makes them popular in desserts and as natural sweeteners. These small fruits are incredibly nutrient-dense, providing potassium, magnesium, copper, and powerful antioxidants.

However, dates are exceptionally high in natural sugars and carbohydrates. A single cup of pitted dates contains approximately 101 grams of sugar and 451 calories, making them one of the most sugar-dense fruits available.

Nutritional profile per 1 cup (160g) of dried dates:

• Calories: 451
• Protein: 4g
• Sugar: 101g
• Carbohydrates: 120g
• Fiber: 13g
• Fat: 0.6g

Despite their high sugar content, dates do offer substantial fiber, which helps slow sugar absorption. Enjoy them as an occasional treat or use 1-2 dates as a natural sweetener in recipes rather than consuming handfuls at a time.

2. Dried Fruits

Dried fruits including raisins, dried apricots, dried figs, dried cranberries, dried mangoes, and dried pineapples undergo a dehydration process that removes water content while concentrating sugars and calories.

When fresh fruit is dried, you lose the water volume that normally helps fill you up. This makes it easy to overconsume calories and sugar without realizing it. A handful of dried fruit contains significantly more calories and sugar than the same handful of fresh fruit would.

The primary concern with dried fruit isn’t necessarily the sugar content itself, but rather portion control. Because dried fruits are so compact and sweet, it’s easy to eat several servings without noticing.

Nutritional profile per 1 cup (160g) of mixed dried fruit:

• Calories: 477
• Protein: 4g
• Sugar: 106g
• Carbohydrates: 126g
• Fiber: 8g
• Fat: 1g

Choose unsweetened dried fruits to avoid added sugars, and measure out appropriate portions (typically 2-3 tablespoons) rather than eating directly from the package.

3. Lychee

This exotic tropical fruit, native to Southeast Asia, features a unique floral taste and distinctive bumpy exterior. Lychees are rich in vitamin C, providing over 100% of the daily recommended intake per cup, along with copper and potassium.

While lychees offer impressive nutritional benefits, they’re also relatively high in natural sugars compared to other fresh fruits, which may be a consideration for those following low-carb or low-sugar diets.

Nutritional profile per 1 cup (190g) of raw lychee:

• Calories: 125
• Protein: 1.5g
• Sugar: 29g
• Carbohydrates: 31.5g
• Fiber: 2.5g
• Fat: 1g

4. Mangoes

Mangoes are beloved worldwide for their lusciously sweet flavor and creamy texture. These tropical stone fruits are nutritional powerhouses, loaded with vitamin C, folate, vitamin A, and copper.

The natural sweetness that makes mangoes so delicious also means they contain more sugar per serving than many other fruits. One cup of fresh mango contains about 22.5 grams of sugar.

Nutritional profile per 1 cup (165g) of fresh mango:

• Calories: 99
• Protein: 1.5g
• Sugar: 22.5g
• Carbohydrates: 25g
• Fiber: 2.5g
• Fat: 0.5g

Despite their higher sugar content, mangoes can still be part of a healthy diet. Stick to a single serving and pair with protein or healthy fats to help stabilize blood sugar response.

Fruits Highest in Calories

Higher-calorie fruits aren’t necessarily unhealthy, but if you’re monitoring your calorie intake for weight management, you’ll want to be mindful of portion sizes with these options.

5. Avocados

Avocados are unique among fruits because they’re high in healthy fats rather than carbohydrates. They’re loaded with heart-healthy monounsaturated fatty acids, particularly oleic acid, which has been associated with reduced inflammation and cardiovascular benefits.

Beyond healthy fats, avocados provide impressive amounts of fiber, potassium (more than bananas), vitamins C, E, K, and B vitamins. Their fiber content supports digestive health and promotes feelings of fullness.

Nutritional profile per 1 cup (150g) of cubed avocado:

• Calories: 240
• Protein: 3g
• Sugar: 1g
• Carbohydrates: 13g
• Fiber: 10g
• Fat: 22g

While avocados are calorie-dense, the calories come from nutritious fats and fiber that promote satiety. A typical serving is about one-third to one-half of a medium avocado rather than a full cup.

6. Dried Coconut

Dried shredded coconut is a popular ingredient in baking, granola, smoothie bowls, and Asian cuisine. It’s rich in minerals including manganese, copper, and selenium, and contains unique medium-chain triglycerides (MCTs).

MCTs are rapidly absorbed fats that may support metabolic health, body composition, and heart health. However, dried coconut is extremely calorie-dense due to its high fat content.

Nutritional profile per 1 cup (93g) of unsweetened dried shredded coconut:

• Calories: 466
• Protein: 2.68g
• Sugar: 40.2g
• Carbohydrates: 44.4g
• Fiber: 4.18g
• Fat: 33g

Use dried coconut as a garnish or flavoring agent in small amounts (2-3 tablespoons) rather than consuming it by the cupful.

7. Prunes (Dried Plums)

Prunes are dried plums well-known for their digestive benefits. Their high fiber content and natural sorbitol contribute to their effectiveness as a natural remedy for constipation.

Like other dried fruits, prunes are considerably higher in calories, sugar, and carbohydrates compared to their fresh counterparts due to water removal during the drying process.

Nutritional profile per 1 cup (174g) of pitted prunes:

• Calories: 418
• Protein: 4g
• Sugar: 66g
• Carbohydrates: 111g
• Fiber: 12.5g
• Fat: 0.7g

A more appropriate serving size is 3-5 prunes (about 40-60 grams) rather than a full cup.

Fruits to Limit If You Have Diabetes

If you’re managing diabetes, choosing fruits wisely is important for maintaining stable blood sugar levels. While fresh, whole fruits with fiber are generally beneficial, certain processed fruit products should be limited or avoided due to their high sugar content and lack of fiber.

8. Candied Fruit

Candied fruit is produced by soaking fresh fruit in sugar syrup and slowly heating it, allowing the fruit to absorb massive amounts of sugar while extending shelf life. This process creates an extremely sweet product often used in fruitcakes and holiday baking.

Candied fruit offers very little nutritional value beyond calories and sugar. The candying process typically reduces or eliminates the fiber content while dramatically increasing sugar concentration.

Nutritional profile per 3.5 ounces (100g) of candied fruit:

• Calories: 322
• Protein: 0.3g
• Sugar: 81g
• Carbohydrates: 83g
• Fiber: 2g
• Fat: 0g

For people with diabetes, candied fruit can cause rapid blood sugar spikes due to its concentrated sugar content and minimal fiber. It’s best to avoid candied fruits and choose fresh or frozen alternatives instead.

9. Fruit Juice

Fruit juice, even 100% pure juice with no added sugars, concentrates the natural sugars from multiple fruits while removing the beneficial fiber found in whole fruit. This creates a beverage that can rapidly elevate blood sugar levels.

When you drink an 8-ounce glass of orange juice, you’re consuming the juice from approximately 3-4 oranges without any of the fiber that would normally slow sugar absorption. Many commercial juices also contain added sugars, further compounding the problem.

Regular consumption of sugar-sweetened beverages, including fruit juice, has been associated with increased risk of type 2 diabetes, weight gain, heart disease, and metabolic syndrome.

Nutritional profile per 8 ounces (240ml) of orange juice:

• Calories: 110
• Protein: 1.99g
• Sugar: 23g
• Carbohydrates: 26g
• Fiber: 0g
• Fat: 0g

The American Diabetes Association recommends that people with diabetes replace fruit juices with water or unsweetened beverages to reduce cardiometabolic disease risk. If you enjoy juice occasionally, limit portions to 4 ounces and consume it alongside a meal containing protein and fiber.

10. Fruit Canned in Heavy Syrup

Canned fruit can be a convenient option, but not all canned fruits are nutritionally equivalent. Fruit canned in heavy syrup contains significant amounts of added sugar beyond the fruit’s natural sugar content.

The canning process in heavy syrup adds 15-20 grams of sugar per serving, dramatically increasing the carbohydrate content while providing no additional nutritional benefits. This makes it problematic for blood sugar management.

Nutritional profile per 1 cup (214g) of fruit cocktail in heavy syrup:

• Calories: 150
• Protein: 1g
• Sugar: 36.5g
• Carbohydrates: 40g
• Fiber: 3.5g
• Fat: 0.2g

If you’re purchasing canned fruit, always choose varieties packed in water or natural juice with no added sugar. Drain and rinse the fruit before consuming to remove excess sugars.

Fruits to Avoid If You Have Acid Reflux

Gastroesophageal reflux disease (GERD), commonly known as acid reflux, occurs when stomach acid flows back into the esophagus, causing heartburn and discomfort. Certain acidic fruits can trigger or worsen these symptoms in susceptible individuals.

The following fruits are highly nutritious and offer numerous health benefits for most people. However, if you experience acid reflux, you may need to limit or avoid them to prevent symptom flare-ups.

11. Oranges and Citrus Fruits

Oranges and other citrus fruits like lemons, limes, and tangerines are excellent sources of vitamin C, fiber, folate, and potassium. However, their high acidity (pH around 3-4) can relax the lower esophageal sphincter, allowing stomach acid to flow back into the esophagus.

Both fresh oranges and orange juice are common triggers for people with GERD. The citric acid content may irritate an already inflamed esophagus, worsening heartburn symptoms.

Nutritional profile per 1 medium navel orange (140g):

• Calories: 72.8
• Protein: 1.27g
• Sugar: 12g
• Carbohydrates: 16.5g
• Fiber: 2.8g
• Fat: 0.21g

If you have GERD and find that citrus fruits trigger your symptoms, consider getting your vitamin C from less acidic sources like melons, bananas, or berries.

12. Tomatoes

While botanically classified as a fruit, tomatoes are typically used as vegetables in culinary applications. They’re rich in vitamin C, fiber, potassium, and lycopene—a powerful antioxidant carotenoid associated with numerous health benefits.

Despite their nutritional advantages, tomatoes are highly acidic. Both raw tomatoes and cooked tomato products (sauces, paste, juice) are well-documented triggers for acid reflux symptoms.

Nutritional profile per 1 cup (180g) of chopped tomatoes:

• Calories: 32.4
• Protein: 1.58g
• Sugar: 4.73g
• Carbohydrates: 7g
• Fiber: 2.16g
• Fat: 0.36g

If you have GERD, you may need to eliminate or significantly reduce tomatoes and tomato-based products from your diet. Pay particular attention to pasta sauces, pizza, salsa, and ketchup.

13. Grapefruit

Grapefruit is a citrus fruit prized for its unique tart, bitter-sweet flavor. It’s low in calories and extremely high in vitamin C, providing over 100% of the daily value in just one cup. It also supplies vitamin A, potassium, thiamine, and antioxidants.

However, grapefruit is one of the most acidic fruits available and is frequently reported as a symptom trigger among people with GERD. The combination of citric acid and other compounds makes it particularly problematic for acid reflux sufferers.

Nutritional profile per 1 cup (230g) of grapefruit sections:

• Calories: 69
• Protein: 1.26g
• Sugar: 16g
• Carbohydrates: 17.2g
• Fiber: 2.53g
• Fat: 0.23g

Additionally, grapefruit can interact with numerous medications by affecting how your body metabolizes them. If you take prescription medications, consult your healthcare provider before consuming grapefruit or grapefruit juice.

The Importance of Context and Moderation

It’s crucial to understand that labeling certain fruits as “unhealthy” can be misleading. These fruits contain valuable nutrients, fiber, and beneficial plant compounds that support overall health. The issue isn’t that these fruits are inherently bad—rather, certain individuals may need to be more mindful about portion sizes or frequency of consumption based on their specific health conditions and goals.

For most healthy individuals, all fruits can fit into a balanced diet when consumed in appropriate portions. The key considerations are:

• Portion control: Especially important for calorie-dense and high-sugar fruits
• Individual health conditions: People with diabetes, GERD, or other conditions may need personalized guidance
• Form matters: Whole, fresh fruits are generally preferable to dried, juiced, or canned varieties with added sugars
• Overall diet pattern: Focus on your total dietary pattern rather than obsessing over individual foods

Better Fruit Choices for Specific Goals

If you’re looking to reduce sugar intake, manage blood sugar levels, or control calories, consider choosing fruits that are lower in sugar and calories but still rich in nutrients:

• Berries: Strawberries, blueberries, raspberries, and blackberries are relatively low in sugar and high in fiber and antioxidants
• Melons: Watermelon and cantaloupe have high water content, making them lower in calories per volume
• Kiwi: Provides excellent vitamin C and fiber with moderate sugar content
• Apples: High in fiber and relatively low in sugar compared to tropical fruits
• Pears: Excellent fiber content helps slow sugar absorption
• Stone fruits: Peaches, plums, and apricots (fresh, not dried) offer good nutrition with moderate sugar

Practical Tips for Incorporating Fruit Healthfully

To maximize the health benefits of fruit while minimizing potential concerns:

1. Choose whole fruits over juice: Whole fruits provide fiber that slows sugar absorption and promotes fullness
2. Practice portion awareness: Use measuring cups initially to understand appropriate serving sizes
3. Pair fruit with protein or healthy fats: Combining fruit with nuts, seeds, yogurt, or cheese helps stabilize blood sugar
4. Select fresh or frozen over canned: When buying canned fruit, choose water-packed varieties with no added sugar
5. Read labels carefully: Check for added sugars in dried fruits, fruit cups, and other processed fruit products
6. Time your fruit consumption: Some people find eating fruit with meals rather than alone helps with blood sugar management
7. Diversify your choices: Eating a variety of different fruits ensures you get a broad spectrum of nutrients

When to Consult a Healthcare Provider

If you have specific health conditions or concerns about how fruit affects your health, it’s important to consult with qualified healthcare professionals:

• If you have diabetes or prediabetes, work with a registered dietitian or certified diabetes educator to develop an individualized meal plan
• If you experience persistent acid reflux or GERD symptoms, see a gastroenterologist to rule out underlying conditions
• If you’re trying to lose weight and are confused about appropriate fruit portions, consider consulting a registered dietitian
• If you have kidney disease, certain fruits may need to be limited due to potassium content—work closely with your healthcare team

Never make drastic dietary changes or start eliminating entire food groups without professional guidance, especially if you have existing health conditions or take medications.

The Bottom Line

Fruits are among the healthiest foods available, providing essential nutrients, fiber, antioxidants, and numerous health benefits. However, certain varieties are higher in sugar and calories than others, and some may aggravate specific health conditions like diabetes and acid reflux.

Dried fruits, dates, tropical fruits like mangoes and lychees, and high-fat fruits like avocados and coconut are more calorie- and sugar-dense than options like berries and melons. Processed fruit products including juice, candied fruit, and canned fruit in heavy syrup should generally be limited, especially for people managing blood sugar levels.

If you have GERD or acid reflux, you may need to avoid or limit highly acidic fruits such as citrus fruits, tomatoes, and grapefruit to prevent symptom flare-ups.

For most people, fresh, whole fruits can be enjoyed regularly as part of a balanced diet. Focus on portion control with higher-sugar and higher-calorie varieties, choose whole fruits over processed forms, and select fruits that align with your individual health needs and goals.

Remember that no single food determines your overall health—it’s your entire dietary pattern, combined with lifestyle factors like physical activity, sleep, and stress management, that truly matters.

Sources:

• American Diabetes Association – Fruit and Diabetes
• Mayo Clinic – GERD Symptoms and Causes
• USDA FoodData Central – Nutritional Database
• American Heart Association – Added Sugars
• National Institute of Diabetes and Digestive and Kidney Diseases – Acid Reflux
• Centers for Disease Control and Prevention – Diabetes and Carbohydrates