Ever reached for a banana instead of a cookie thinking you’re making the absolute best choice? You’re not alone. A shocking 78% of Americans report being confused about which foods are truly healthy, according to a national survey. While fruits are generally nutritious, not all of them offer the same benefits, and some might not be as healthy as you think. The sugar content, glycemic index, and nutrient profiles vary widely between different fruits. Let’s take a closer look at some fruits that might not deserve their super-healthy reputation.
Bananas contain more sugar than you might think
Bananas are convenient, portable, and loved by many. But if you’re watching your sugar intake, you might want to reconsider making them your go-to fruit. A medium banana contains about 14-15 grams of sugar and approximately 105 calories. While that sugar comes with fiber, potassium, and vitamin B6, it’s still a relatively high amount compared to many other fruits. The riper the banana (the more brown spots), the higher the sugar content becomes as starch converts to sugar.
Bananas also have a moderately high glycemic index of around 51-56, meaning they can cause a more rapid rise in blood sugar than fruits like apples or berries. For people monitoring their blood sugar levels, this matters. That doesn’t mean bananas are unhealthy—they’re still vastly better than processed snacks—but they may not be the optimal choice for everyone. Berries or apples might be better options if you’re specifically looking for lower-sugar fruits that provide more sustained energy.
Grapes are nature’s candy for a reason
Grapes taste sweet because they are sweet—very sweet. A cup of grapes contains about 23 grams of sugar, which is significantly more than many other fruits. They’re also quite easy to overeat. Think about how quickly you can polish off a bunch of grapes compared to, say, an apple. Their small size and sweet taste make it easy to mindlessly consume a large amount, and the calories and sugar can add up quickly. A standard serving of grapes (about 1 cup) contains around 100 calories.
Grapes do contain beneficial compounds like resveratrol, especially in red and purple varieties. However, the high sugar content and ease of overconsumption make them a fruit to enjoy in moderation. Research on dietary patterns shows that many people don’t realize how much sugar they’re consuming when eating seemingly healthy foods like grapes. If you’re watching your sugar intake or trying to lose weight, measuring out a proper portion of grapes rather than eating them straight from the bunch can help.
Mangoes pack a sugar punch in each slice
Mangoes are delicious tropical fruits that many health-conscious people enjoy, but they’re also one of the higher-sugar options in the produce aisle. One medium mango contains about 45 grams of sugar—more than you’d get in a can of soda! Of course, unlike soda, mangoes come with fiber, vitamins A and C, and various antioxidants. But the sugar content is still something to be aware of, especially if you’re watching your carbohydrate intake or have diabetes.
Mangoes have a glycemic index of around 51-56, similar to bananas, meaning they can cause moderate spikes in blood sugar. While their nutrient content makes them a better choice than processed sweets, portion control is important. Studies have found that many people have misconceptions about what makes foods healthy, often focusing solely on whether something is natural while overlooking factors like sugar content. If you love mangoes, consider eating half at a time or pairing them with a source of protein or healthy fat to slow sugar absorption.
Watermelon has a surprisingly high glycemic index
Watermelon is refreshing and hydrating, with a water content of about 92%. Many people assume this makes it an ideal fruit for weight management or blood sugar control. However, watermelon actually has a high glycemic index of around 72-80, higher than a slice of white bread! This means it can cause a rapid rise in blood sugar levels, which isn’t ideal for everyone. The saving grace is that watermelon has a low glycemic load due to its high water content—meaning you’d need to eat a lot to get a significant amount of carbs.
A standard serving of watermelon (about 1 cup of cubes) contains around 10 grams of sugar and 46 calories. While this is lower than many other fruits, the high glycemic index means those with diabetes or insulin resistance may need to be careful with portion sizes. Watermelon does offer some nutrients—it’s high in vitamin C and contains lycopene, the same antioxidant found in tomatoes. However, research suggests that many people don’t understand how different fruits affect blood sugar differently, contributing to confusion about healthy eating.
Coconut is high in saturated fat
Technically a fruit (though we often think of it as a nut), coconut has been promoted as a health food in recent years. Fresh coconut meat, however, is extremely high in saturated fat. Just one cup of raw coconut meat contains about 27 grams of saturated fat—more than a day’s worth according to many health guidelines. While coconut enthusiasts point to the type of saturated fat (medium-chain triglycerides) as being healthier, most major health organizations still recommend limiting saturated fat from all sources.
Coconut meat is low in sugar compared to other fruits, containing only about 5 grams per cup, and does provide some fiber. However, the high calorie content (about 285 calories per cup) makes it easy to overconsume. The saturated fat content should be considered in the context of your overall diet. Many people include coconut as part of their daily intake without realizing how its nutritional profile differs from other fruits, which can lead to misconceptions about its healthfulness. If you enjoy coconut, it’s best consumed in moderation rather than as a daily staple.
Pineapple contains enzymes that can cause discomfort
Pineapple is delicious and rich in vitamin C, but it contains bromelain, a mixture of enzymes that digests protein. That’s right—when you eat pineapple, it’s also eating you! These enzymes can cause a tingling or burning sensation in your mouth, and for some people, digestive discomfort. While bromelain has some potential health benefits, including anti-inflammatory properties, it can also be problematic for those with sensitive digestive systems or certain oral conditions. Pineapple is also fairly high in sugar, with about 16 grams per cup.
The acidity of pineapple (it has a pH of about 3.2-4.0) can also erode tooth enamel if consumed frequently. This doesn’t mean you should avoid pineapple entirely, but being aware of these potential issues can help you make informed choices. For those with acid reflux or GERD, pineapple might trigger symptoms. Nutrition experts note that many consumers are unaware of how different fruits can affect their bodies beyond just calories and sugar, contributing to widespread confusion about what foods are truly healthy for them individually.
Cherries come with a hefty sugar load
Sweet cherries are a summer favorite, but they contain a significant amount of sugar relative to their size. A cup of cherries (with pits removed) contains about 20 grams of sugar and approximately 97 calories. Like grapes, their small size makes them easy to consume in large quantities without realizing how much sugar you’re getting. For comparison, that’s about the same amount of sugar as in half a can of soda, though cherries obviously come with nutritional benefits that soda lacks.
Cherries do offer some health benefits—they contain antioxidants and anti-inflammatory compounds, and some studies suggest they may help with recovery after exercise and improve sleep quality due to their natural melatonin content. However, their high sugar content means they should be enjoyed mindfully, especially by those watching their carbohydrate intake. When researchers study consumer perceptions of healthy foods, they often find that people categorize all fruits as equally healthy without distinction, which can lead to overconsumption of higher-sugar varieties like cherries.
Orange juice alternatives sometimes beat the real thing
While whole oranges are nutritious, delivering vitamin C, fiber, and hydration, they may not be the most nutrient-dense option in the produce section. Compared to fruits like berries, kiwis, or guavas, oranges offer less fiber and fewer antioxidants per calorie. A medium orange contains about 12 grams of sugar and 62 calories, which isn’t excessive, but the relatively high acid content (pH of about 3.0-4.0) can be problematic for those with acid reflux or sensitive teeth.
Interestingly, some research suggests that certain compounds in citrus fruits can interfere with the absorption of some medications, potentially reducing their effectiveness. This isn’t widely known among consumers, who often view all fruits as universally “good” without understanding these nuances. Oranges are certainly not unhealthy, but they may not be the nutritional powerhouses that many people assume. For maximum nutritional bang for your buck, berries, kiwis, and other fruits with edible skins often provide more fiber and antioxidants relative to their sugar content.
Remember that even though some fruits contain more sugar or have higher glycemic indexes than others, they’re still vastly healthier than processed foods with added sugars. The key is understanding how different fruits affect your body and making informed choices based on your personal health needs and goals. If you’re watching your sugar intake, focus on berries, avocados, and apples, which tend to have less sugar or more fiber to balance it out. And for everyone, variety is important—different fruits offer different beneficial compounds, so mixing it up gives you the broadest spectrum of nutrients.
