If you’re trying to watch your sugar intake, manage your weight, or reduce your risk of diabetes, knowing which fruits to eat more of — and which to limit — is a good place to start. Fruits are packed with essential nutrients like vitamins, fiber, and antioxidants, but some also carry high levels of natural sugar that can add up quickly.
Here’s a breakdown of fruits with the most sugar and those with the least sugar, with practical advice for Kenyan consumers.
Fruits With the Most Sugar
These are delicious but can deliver a sugar overload if you’re not careful. If you’re diabetic or watching your sugar, enjoy these in small portions.
1. Mangoes (Maembe) – 46g sugar per fruit
Beloved in Kenya, mangoes are super sweet—and super sugary. A single fruit contains up to 46 grams of sugar, more than many soft drinks.
✅ Tip: Slice just a few pieces instead of eating the whole mango at once.
2. Grapes – 23g sugar per cup
These small, juicy bites pack a sugary punch. A handful quickly adds up to over 20 grams of sugar.
✅ Tip: Freeze them to make them last longer and slow down snacking.
3. Cherries – 18g sugar per cup
They’re tasty, but one cup can load you with 18 grams of sugar.
✅ Tip: Pre-portion your serving before munching.
4. Pears (Pea) – 17g sugar per fruit
A medium-sized pear is full of fibre — and sugar.
✅ Tip: Slice a few pieces into yoghurt or salad instead of eating it whole.
5. Watermelon (Tikiti maji) – 17g sugar per wedge
Refreshing and hydrating, but a medium slice still gives you 17 grams of sugar.
✅ Tip: Limit yourself to one or two slices per serving.
6. Bananas (Ndizi) – 14g sugar per banana
Energy-boosting and widely available, but they’re not sugar-free.
✅ Tip: Use half a banana in smoothies or with breakfast to cut sugar in half.
Fruits With the Least Sugar
These fruits are great for daily snacking without spiking your sugar levels. They’re also rich in fiber, which helps you stay full longer.
1. Avocados – 1.3g sugar per whole fruit
Yes, avocados are fruits — and very low in sugar.
✅ Tip: Mash onto toast, blend into smoothies, or use in guacamole. A great diabetic-friendly option.
2. Guavas (Mapera) – 5g sugar per fruit
Sweet but not sugary. Plus, guavas are high in fiber and vitamin C.
✅ Tip: Eat with the skin for extra nutrients.
3. Raspberries – 5g sugar per cup
These are rare and pricey in Kenya but worth it if you can find them. Loaded with fiber and low in sugar.
✅ Tip: Sprinkle over oats or yoghurt for a fibre-rich snack.
4. Papayas (Papai) – 6g sugar per half fruit
Available in most Kenyan markets. A healthy tropical choice with moderate sugar levels.
✅ Tip: Pair with lime juice or low-fat yoghurt for a balanced treat.
5. Strawberries – 7g sugar per cup
Commonly grown in Kenyan highlands. Sweet, juicy, and still low in sugar.
✅ Tip: Toss into a fruit salad or eat fresh.
