Fruits High in Natural Sugar

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Whether it's sugar from the sugar bowl or sugar from fruit, your body treats it the same way, as a source of energy for your cells. But that doesn't mean all sugars are equal. The package counts, too. Sugar found in fruit also comes with fiber, vitamins and minerals, giving you energy and nutrition.

A small bowl of red and green grapes.
A small bowl of red and green grapes. (Image: lorenna512/iStock/Getty Images)

Raisins

Raisins, and dried fruit in general, are a concentrated source of sugar. A 1.5-ounce box of raisins, which is approximately 1/4 cup, contains 129 calories and 26 grams of sugar.

While raisins are a source of a number of essential nutrients, including fiber, iron, calcium, a few B vitamins and vitamin C, they are not a significant source of any of them, with the exception of potassium, meeting 9 percent of the daily value.

Potassium in fruit like raisins may be helpful in lowering your blood pressure, reducing your risk of kidney stones and decreasing bone loss.

A bowl of raisins.
A bowl of raisins. (Image: triocean/iStock/Getty Images)

Mangoes

Sweet mangoes are high in natural sugar but are also an excellent source of a number of health-promoting nutrients. A 1-cup serving of cut-up mango contains 99 calories and 23 grams of sugar.

The same serving of the tropical fruit also meets 10 percent of the daily value for fiber, 36 percent of the daily value for vitamin A and 100 percent of the daily value for vitamin C.

Getting more fiber in your diet from healthy foods like mangoes may reduce your risk of obesity and Type 2 diabetes, according to ChooseMyPlate.gov.

A large pile of ripe mangoes.
A large pile of ripe mangoes. (Image: irisphoto2/iStock/Getty Images)

Grapes

Not to be outdone by their dried counterpart, grapes are also a significant source of natural sugar. A 1-cup serving contains 109 calories and 23 grams of sugar. Compared to raisins, grapes are a better source of a number of nutrients, meeting more than 10 percent of the daily value for vitamin K and copper. You need vitamin K for blood clotting and copper to help iron make red blood cells.

A man feeding his girlfriend some grapes.
A man feeding his girlfriend some grapes. (Image: Stockbyte/Stockbyte/Getty Images)

Tangerines

You may also know them as mandarin oranges. This sweet fruit contains 103 calories and 21 grams of sugar in a 1-cup serving of fresh fruit. But with the sugar, you also get fiber and vitamins A and C.

A 1-cup serving of the fruit meets 14 percent of the daily value for fiber, 27 percent of the daily value for vitamin A and 87 percent of the daily value for vitamin C.

Both vitamin A and C support a healthy immune system to help you fight off infections.

A small basket of tangerines.
A small basket of tangerines. (Image: YelenaYemchuk/iStock/Getty Images)

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