Advertisement

Top 10 Foods Highest in Sugar (To Limit or Avoid)



Sugars are a form of carbohydrate found in a variety of foods, including fruits and vegetables. Since the dawn of agriculture and the industrial age consumption of sugar has increased rapidly, leading to an epidemic of obesity and other illnesses. All the sugar the body needs can be found in whole grains, vegetables, fruits, and legumes. There is no need to consume refined sugars. Like carbohydrates, excessive consumption of sugars can lead to type II diabetes, and cancer. Below is a list of high sugar foods, where sugar is defined as monosaccharides (galactose, glucose, and fructose) and disaccharides (sucrose, lactose, and maltose). For more see the extended list of sugar rich foods to avoid, and the article of high carb foods. All these foods should be limited or avoided.

#1: Sugars, Syrups & Sweeteners (Granulated Sugar)
Up to 100% Sugar
Sugar 100g Per teaspoon (4g)Percent Sugar
99.8g 4g100%
Other Sugars, Syrups & Sweeteners High in Sugar (Percent Sugar): Brown Sugar (97%), Fructose (93%), Saccharin Sweetener & Maple Sugar (85%), Honey (82%), Aspartame (Equal) Sweetener (81%), Sucralose (Splenda) Sweetener (80%), High-Fructose Corn-Syrup (76%), Molasses (75%), Agave Syrup & Maple Syrup (68%), Pancake Syrups (42-68%), and Canadian Maple Syrup (60%). Click to see complete nutrition facts.



#2: Drink Powders & Soft Drinks (Instant Sweetened Lemon Tea)
Up to 95% Sugar
Sugar 100g Per serving (23g)Percent Sugar
95.3g 21.9g95%
Other Drink Powders & Drinks High in Sugar (Percent Sugar): Lemonade Powder (95%), Orange Breakfast Drink (92%), Chocolate Milk Drink (84%), Gatorade Mix (81%), Malted Chocolate Drink Mix (67%), Cocoa Mix Powder (66%), Instant Coffee with Whitener, Reduced-Sugar (59%), Instant Mocha Coffee (58%), Pink Lemonade Concentrate (46%), Fruit Drink (16%), Cream Soda & Energy Drink (13%), Cola, Root Beer & Orange Drink (11%), and Lemon Ice Tea & Lemon-Lime Soda (10%). Click to see complete nutrition facts.



#3: Candies & Nougat (Almond Nougat)
Up to 93% Sugar
Sugar 100g Per piece (14g)Percent Sugar
83.3g 11.7g83%
Other Candies & Nougat High in Sugar (Percent Sugar): Low Calorie Hard Candies (93%), Butterscotch (81%), Vanilla Fudge (80%), Skittles (76%), Chocolate Fudge (73%), Chocolate Coated Fondant (71%), Jelly Beans & Low Calorie Gum Drops (70%), Taffy (69%), High Vitamin C Fruit Snacks (68%), After Eight Mints (67%), Chewing Gum & Caramels (66%). Click to see complete nutrition facts.



#4: Dried Fruit (Apples)
Up to 81% Sugar
Sugar 100g Per cup (60g)Percent Sugar
81.1g 48.7g81%
Other Dried Fruit High in Sugar (Percent Sugar): Blueberries, sweetened (68%), Currants, Dates & Sweetened Cherries (67%), Cranberries, sweetened (65%), Pears (62%), Raisins (59%), Apricots (53%), Figs (48%), Bananas (47%), Peaches (42%), and Prunes (38%). Click to see complete nutrition facts.



#5: Cookies, Cakes & Pies (Macaroons)
Up to 71% Sugar
Sugar 100g Per cookie (24g)Percent Sugar
70.7g 17g71%
Other Cookies, Cakes & Pies High in Sugar (Percent Sugar): Chocolate Sandwich Cookies (61%), White Cake with Coconut Frosting (57%), Soft Raisin Cookies (48%), Fortune Cookies & Chocolate Covered Marshmallows (45%), Cream-Filled Wafers & Coffee Cake (43%), Oatmeal Cookies & Yellow Cake, with Vanilla Frosting (42%), Chocolate Cake (40%), Diet Chocolate Chip Cookies (40%), Reduced Fat Chocolate Brownies (39%), Sugar Cookies (38%), Chocolate Chip Cookies & Sponge Cake (37%), Coconut Cream Pie & Boston Cream Pie (36%), Doughnuts, glazed (35%), Blueberry Muffins 933%), Reduced-Fat Pie Crust (30%), Mince Pies (28%), and Pecan Pie (25%). Click to see complete nutrition facts.



#6: Jams, Preserves & Spreads (Marmalade)
Up to 60% Sugar
Sugar 100g Per tablespoon (20g)Percent Sugar
60g 12g60%
Other Jams, Preserves & Spreads High in Sugar (Percent Sugar): Chocolate-Hazelnut Spread (54%), Most Jams (49%), Apricot Jam (43%), Diet Jam (38%), Chunky Peanut Butter (11%), and Smooth Peanut Butter (10%). Click to see complete nutrition facts.



#7: Cereals (Kellogg’s Honey Smacks)
Up to 56% Sugar
Sugar 100g Per serving (27g)Percent Sugar
56.2g 15.2g56%
Other Cereals High in Sugar (Percent Sugar): Marshmallow Froot Loops (50%), Berry Colossal Crunch (44%), Cinnabon (42%), Frosted Rice Crispies (40%), Cocoa Crispies (39%), Frosted Flakes (38%), Cocoa Puffs (37%), Lucky Charms (36%), Golden Grahams (35%), Raisin Bran (34%), Low Fat Fruit Granola & Honey Nut Cheerios (33%), Special K Fruit & Yogurt (32%), Fruit & Nut Muesli (31%), Special K Red Berries (30%), Low Fat Granola (28%), Reduced Sugar Frosted Flakes & All-Bran (27%). Click to see complete nutrition facts.



#8: Fruit Canned in Syrup (Papaya)
Up to 52% Sugar
Sugar 100g Per piece (39g)Percent Sugar
52.2g 20.4g52%
Other Canned Fruit High in Sugar (Percent Sugar): Maraschino Cherries (39%), Plums, Sour Red Cherries & Strawberries (22%), Figs (21%), Blueberries, Raspberries, Apricots & Blackberries (20%), Grapes & Peaches (19%), Fruit Salad (18%), Fruit Cocktail & Pineapple (17%), Pears, Sweet Cherries (16%), and Mandarin Segments (15%). Click to see complete nutrition facts.



#9: Sauces & Instant Gravies (Barbeque Sauce)
Up to 38% Sugar
Sugar 100g Per tablespoon (17g)Percent Sugar
33.2g 5.7g33%
Other Sauces & Instant Gravies High in Sugar (Percent Sugar): Cranberry Sauce (38%), Pickle Relish (29%), Hoisin Sauce (27%), Pork Gravy Powder (25%), Instant Beef Gravy (24%), Peanut Sauce (19%), Sweet & Sour Sauce (19%), Teriyaki Sauce (14%), Cocktail Sauce (12%), Tomato Chili Sauce (11%), Pasta Sauces (6-10%), Cheese Sauce Mix, Steak Sauce & Worcestershire Sauce (10%), Instant Turkey Gravy (7%), Salsa (4-6%), and Tartar Sauce (4%). Click to see complete nutrition facts.



#10: Ice Cream, Frozen Yogurt & Milk Shakes (Mint Choc Chip, Light)
Up to 25% Sugar
Sugar 100g Per 1/2 cup (68g)Percent Sugar
25.4g 17.3g25%
Other Ice Creams, Frozen Yogurts & Milk Shakes High in Sugar (Percent Sugar): Chocolate Ice Cream & Light Chocolate Ice Cream (25%), Frozen Vanilla Soft-Serve Yogurt (24%), Light Vanilla Ice Cream (22%), Thick Chocolate Milk Shake, Vanilla Ice Cream & Fat Free Vanilla Ice Cream (21%), 98% Fat Free Chocolate Ice Cream (20%), Chocolate Frozen Yogurt (19%), Chocolate Covered Ice Cream Bar & Thick Vanilla Milk Shake (18%), Non-Fat, No Sugar Frozen Yogurt (13%), Fat-Free, No Sugar Ice Cream (9%), Low Carb Vanilla Ice Cream (6%) . Click to see complete nutrition facts.






Advertisement


Click each heading for more info...

More Sugar Rich Foods to Avoid
     (Click to expand)

Instant Pudding Mixes (Vanilla Pudding)92.9g per 100 gram serving 92g per serving (99 grams) (373 calories) 93% Sugar Click to see complete nutrition facts for Instant Pudding Mixes
Whey (Sweet, Dried)74.5g per 100 gram serving 6g per tablespoon (8 grams) (28 calories) 75% Sugar Click to see complete nutrition facts for Whey
Powdered Cream, Powdered Milk, Condensed Milk (Powdered Cream)73.4g per 100 gram serving 69g per cup (94 grams) (405 calories) 73% Sugar Click to see complete nutrition facts for Powdered Cream & Milk
Dark Chocolate (Baking Chocolate)69.4g per 100 gram serving 13.9g per tablet (20 grams) (85 calories) 69% Sugar Click to see complete nutrition facts for Dark Chocolate
Caramel Popcorn (Fat-Free)64.7g per 100 gram serving 18.1g per ounce (28 grams) (107 calories) 65% Sugar Click to see complete nutrition facts for Fat-Free Caramel Coated Popcorn
Frostings & Dessert Toppings (Glaze Frosting)80.4g per 100 gram serving 263g per recipe yield (327 grams) (1115 calories) 80% Sugar Click to see complete nutrition facts for Frostings & Dessert Toppings
Baby Snacks, Baby Food, Formula (Baby Fruit Strips)68.7g per 100 gram serving 6.9g per serving (10 grams) (33 calories) 69% Sugar Click to see complete nutrition facts for Baby Foods
Granola & Cereal Bars (Fruit Filled Granola Bar, Nonfat)55.3g per 100 gram serving 15.5g per ounce (28 grams) (96 calories) 55% Sugar Click to see complete nutrition facts for Granola & Cereal Bars
Coconut Cream 51.5g per 100 gram serving 9.8g per tablespoon (19 grams) (68 calories) 52% Sugar Click to see complete nutrition facts for Coconut Cream
Cocktails & Liqueur Coffee (Cocktail Mix)48.4g per 100 gram serving 17.4g per fluid ounce (36 grams) (103 calories) 48% Sugar Click to see complete nutrition facts for Cocktails & Liqueur Coffee
Jellies 51.2g per 100 gram serving 10.8g per tablespoon (21 grams) (56 calories) 51% Sugar Click to see complete nutrition facts for Jellies
Desiccated Coconut (Sweetened)43.2g per 100 gram serving 40.1g per cup (93 grams) (466 calories) 43% Sugar Click to see complete nutrition facts for Desiccated Coconut
Sun-Dried Chilies & Tomatoes (Hot Chilies)41.1g per 100 gram serving 15.2g per cup (37 grams) (120 calories) 41% Sugar Click to see complete nutrition facts for Sun-Dried Chilies & Tomatoes
Protein Powders & Bars (Soy Protein Powder)40.5g per 100 gram serving 17.8g per scoop (44 grams) (178 calories) 41% Sugar Click to see complete nutrition facts for Protein Powders & Bars
Low-Fat Foods (Reduced Fat Salad Dressing)38.7g per 100 gram serving 6.6g per tablespoon (17 grams) (56 calories) 39% Sugar Click to see complete nutrition facts for Low-Fat Foods
Toaster Pastries (Kellogg’s Pop Tarts, SMores)36.5g per 100 gram serving 19g per pastry (52 grams) (204 calories) 37% Sugar Click to see complete nutrition facts for Toaster Pastries
Diet Meal-Replacement Shakes (Slimfast)38g per 100 gram serving 9.9g per scoop (26 grams) (99 calories) 38% Sugar Click to see complete nutrition facts for Meal-Replacement Shakes
Danish Pastries (Fruit)27.5g per 100 gram serving 19.5g per pastry (71 grams) (263 calories) 28% Sugar Click to see complete nutrition facts for Danish Pastries
Instant Oatmeal (Dry, Unprepared)35.7g per 100 gram serving 15.3g per serving (43 grams) (155 calories) 36% Sugar Click to see complete nutrition facts for Instant Oatmeal

▼ Comments
     (Click to expand)

comments powered by Disqus

▼ Click to see more comments...

▼ Related Articles
     (Click to expand)

▼ References
     (Click to expand)

  1. USDA National Nutrient Database for Standard Reference, Release 26.