Do Apples and Bananas Increase Triglycerides?
Updated on August 14, 2025
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Any food or beverage that contains sugar, fat, or alcohol could increase your triglycerides. Apples and bananas, natural sources of sugar, could theoretically increase your triglycerides. But unless you consume them in extremely high quantities, apples and bananas will not cause harmful increases in your triglycerides, a type of fat that can accumulate in your arteries and put you at risk for heart attacks and strokes.
Dietary Guidelines
You could reduce your triglycerides by up to 30 percent if you exercise regularly, and losing 5 to 10 percent of your body weight can lower triglycerides by up to 20 percent. The U.S. Department of Agriculture’s (USDA) Dietary Guidelines for Americans call for restricting saturated fat to 10 percent of your calorie intake per day, to limit trans fats as much as possible, and limit calories from added sugars to less than 10 percent of your calorie intake per day. You should also limit alcoholic beverages to one or two a day and exercise moderately at least 150 minutes per week.
Fructose
A small apple — 100 grams (g) — contains 56 calories, 14 to 15 g of carbohydrates, and 12 g of total sugar. One of the three types of carbohydrates in apples is simple carbs, or sugars. (The other two types are complex carbs: fiber and starch.) Fructose is one of the sugars found in apples; glucose and sucrose are two others.
A medium banana (115 g) has 101 calories, 21 to 23 g of carbohydrates, and 16 g total sugar. It’s best to limit added sugars, but the general advice is that it’s difficult to overdo it on the natural sugars found in fruits since they contain so many beneficial components, such as antioxidants and fiber. Unless you dip your apples in caramel sauce or roll your bananas in chocolate, you don't need to worry about bananas and apples significantly increasing your triglycerides.
Dried and Canned Fruits
The USDA guidelines don't limit your consumption of most fresh or frozen fruits, but if you’re prescribed a new medication, talk to your doctor about your diet — some fruits, such as grapefruits or Seville oranges, can interact with how your body processes some medications. Also read product labels before buying dried fruits and canned fruits. Both can contain additional sugars, so consume them in moderation. If you eat canned fruit, choose varieties packed in natural juice. A drained cup of fruit cocktail packed in heavy syrup contains 37 g of sugar. The healthiest option is to limit added sugars, which can be found on the nutrition label, directly under “total sugars.”
Fiber
Apples and bananas are good sources of fiber, which can help reduce your low-density lipoprotein, or LDL, the “bad” cholesterol. Just as triglycerides do, LDL tends to clog your arteries. The fiber in apples and bananas may also reduce your blood pressure and blood glucose levels. A small apple with skin provides 2 g of fiber, and a medium banana provides almost 5 g of fiber. Generally, fruit with edible skin or seeds provides healthy amounts of fiber. Other good sources of fiber are raspberries, pears, strawberries, and oranges. Adult men should aim to include 38 g of fiber in their daily diets, while women should get 25 g. If you’re over 50, this decreases to 30 g for men and 21 g for women.
The Takeaway
- Apples and bananas, consumed in moderation, are unlikely to cause a harmful increase in triglyceride levels due to their natural sugar content.
- The fiber in apples and bananas supports heart health by helping to reduce LDL cholesterol, which can contribute to clogged arteries.
- It's important to exercise regularly and limit the intake of foods high in saturated fats, trans fats, and added sugars to effectively manage triglyceride levels.
- For those with high triglycerides, dried and canned fruits may contain added sugar, so opting for fresh, frozen, or canned fruit in 100 percent fruit juice are healthier choices. If concerned about your triglyceride levels, consult a healthcare provider or a registered dietitian for personalized advice.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
- Healthy Diet, Physical Activity are First Line Treatment for High Triglycerides. Cardio Smart – American College of Cardiology. July 28, 2021.
- Dietary Guidelines for Americans 2020-2025. U.S. Department of Agriculture. December 2020.
- Apples, Red Delicious, With Skin, Raw. U.S. Department of Agriculture FoodData Central. October 30, 2020.
- Carbohydrates: How Carbs Fit Into a Healthy Diet. Mayo Clinic. January 24, 2025.
- Bananas, Ripe and Slightly Ripe, Raw. U.S. Department of Agriculture FoodData Central. April 1, 2020.
- Zeratsky K. I Like to Drink Grapefruit Juice. I Hear That It Can Get in the Way of Some Prescription Medicines. Is That True? Mayo Clinic. July 13, 2023.
- Fruit Cocktail, Canned, Heavy Syrup, Drained, 1 Cup. University of Rochester Medical Center.
- Fiber. Harvard TH Chan School of Public Health. April 2022.
- Chart of High-Fiber Foods. Mayo Clinic. November 23, 2023.
- Dietary Fiber: Essential for a Healthy Diet. Mayo Clinic. December 11, 2024.
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Kathryn Gilhuly
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Kathryn Gilhuly is a wellness coach based in San Diego. She helps doctors, nurses and other professionals implement lifestyle changes that focus on a healthy diet and exercise. Gilhuly holds a Master of Science in health, nutrition and exercise from North Dakota State University.