We all know fruit is supposed to be good for us, right? But honestly, some fruits that seem super healthy aren’t actually the best choices. I mean, they’re still better than candy or chips, but certain fruits can pack way too much sugar, calories, or acidity that might cause problems. And that’s especially true if you’re watching your blood sugar, trying to lose weight, or dealing with acid reflux. After looking into which fruits might not deserve their healthy reputation, I’ve noticed some pretty surprising patterns.
Dates are basically sugar bombs
Dates taste amazing—they’re sweet and have this caramel-like flavor that’s hard to resist. But here’s the thing: they’re loaded with sugar. A single cup of dried dates contains 101 grams of sugar. That’s a lot. And we’re talking about natural sugar here, but it still affects your body the same way. They do have fiber and minerals like potassium and magnesium, which is good. But if you’re trying to cut back on carbs or sugar, dates aren’t your friend. I’ve noticed that once you start eating them, it’s pretty hard to stop at just one or two.
The calories add up fast too. That same cup has 451 calories, which is basically a small meal. So while dates can be a healthier dessert option compared to processed sweets, they’re not exactly a low-calorie snack.
Dried fruit isn’t what you think
Dried fruit seems like a convenient, healthy snack. But the problem is portion size. When fruit gets dried, all the water disappears, leaving behind a concentrated source of sugar and calories. A handful of dried apricots or raisins contains way more sugar than the same amount of fresh fruit would. And it’s so easy to overeat them because they’re small and don’t fill you up the same way.
According to Healthline, a cup of mixed dried fruit has 106 grams of sugar and 477 calories. That’s more than most candy bars, basically. The last time I bought a bag of dried mango, I ate half of it without thinking and then realized how much sugar I’d just consumed. Not great.
Mangoes have more sugar than you’d expect
Mangoes are delicious—super sweet and creamy. They’re packed with vitamin C and other good stuff. But they also contain quite a bit of natural sugar. One cup has 22.5 grams of sugar, which isn’t terrible compared to dried fruit, but it’s still something to consider if you’re monitoring your sugar intake. They’re definitely healthier than processed desserts, though. I mean, at least you’re getting fiber and vitamins along with the sugar.
Why fruit juice fails the health test
Fruit juice is one of those things people think is healthy but really isn’t. When you juice fruit, you remove all the fiber that makes whole fruit good for you. What’s left is basically sugar water, even if it’s 100% juice with no added sugar. An 8-ounce glass of orange juice has 23 grams of sugar and zero fiber. Your body processes it almost like soda.
And studies have linked regular fruit juice consumption to weight gain, type 2 diabetes, and heart disease. The American Diabetes Association actually recommends replacing fruit juice with water or low-calorie drinks. Honestly, you’re way better off eating a whole orange than drinking a glass of OJ. At least the whole fruit has fiber that slows down sugar absorption.
Canned fruit in syrup is a sugar trap
Canned fruit seems convenient, and sometimes it is. But fruit canned in heavy syrup is loaded with added sugar on top of the natural sugar already in the fruit. A cup of fruit cocktail in heavy syrup contains 36.5 grams of sugar—that’s more than a can of regular soda. Plus, it has less fiber than fresh fruit. If you do buy canned fruit, look for versions packed in water instead of syrup. The difference is pretty significant.
Oranges and acid reflux don’t mix
Oranges are super nutritious. They’re high in vitamin C, fiber, and potassium. But if you deal with acid reflux or GERD, citrus fruits like oranges can trigger symptoms. The acidity in oranges can cause heartburn and discomfort for people with sensitive digestive systems. And it’s not just oranges—grapefruits, lemons, and other citrus fruits can cause the same problems. Does this mean you should never eat them? Not necessarily. But if you notice they make your reflux worse, it’s probably smart to limit them.
I’ve talked to people who love oranges but have to avoid them because of the heartburn they cause. It’s kind of unfortunate since they’re otherwise really healthy.
Tomatoes can cause digestive issues too
Yeah, tomatoes are technically a fruit, even though we use them like vegetables. They’re rich in vitamin C and lycopene, which is a powerful antioxidant. But like citrus fruits, tomatoes are acidic. And that acidity can trigger acid reflux symptoms in some people. Tomato-based products like pasta sauce, salsa, and ketchup can be even worse because they’re more concentrated.
If you have GERD, you might need to limit tomatoes and see if your symptoms improve. It’s annoying because tomatoes show up in so many foods, but it’s worth trying if reflux is affecting your quality of life.
Avocados have tons of calories
Wait, aren’t avocados supposed to be healthy? They are, actually. But they’re also really high in calories and fat. A single cup of cubed avocado has 240 calories and 22 grams of fat. Now, it’s mostly healthy monounsaturated fat, which is good for your heart. And avocados are packed with potassium, vitamins, and fiber. But if you’re trying to lose weight or watch your calorie intake, it’s easy to overdo it with avocado.
According to experts at Henry Ford Health, avocados get a bad reputation simply because of their calorie content, but they’re still nutritious. I guess it just depends on your goals. Personally, I love avocados, but I try to stick to about a third of one at a time rather than eating a whole avocado in one sitting.
Bananas get criticized for the wrong reasons
Bananas often get labeled as too high in sugar or carbs. And it’s true that a medium banana has about 100-120 calories and a decent amount of natural sugar. But bananas also provide potassium, fiber, and resistant starch, which is good for your digestive system. They can help protect against colon cancer and improve insulin resistance.
Are they the lowest-calorie fruit? No. But they’re still pretty nutritious and filling. The whole “bananas are bad for you” thing is kind of overblown, honestly. Unless you’re on a super strict low-carb diet, bananas are fine in moderation. They’re way better than most packaged snacks, anyway.
So here’s the bottom line: fruit is generally healthy, but context matters. If you’re dealing with specific health issues like diabetes or acid reflux, some fruits might cause problems. And dried fruits, fruit juice, and canned fruit in syrup can pack way more sugar and calories than you’d expect. Fresh, whole fruit is almost always your best bet. Just pay attention to portion sizes and how different fruits make you feel.
