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

Written by Daisy Whitbread, BSc (Hons) MSc DipIONPowered by USDA Nutrition Data

Last Updated: January 22nd, 2021

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

Sugars are simple carbohydrates naturally occurring in a variety of foods, including, fruits, vegetables, and milk. Sugar is also used as a food ingredient, added to processed foods for its sweet taste. It is these added sugars that cause health problems, not the sugars naturally occurring in foods.

Consumption of added sugar has increased rapidly over recent years and is believed to contribute to rising rates of obesity, type II diabetes and heart disease.

High sugar foods to limit or avoid include puddings, milkshakes, ice-cream, fruit juices, sugary soda drinks, cakes (especially with frosting), candies, fruit yogurts, fast foods, cereal bars, and commercial cereals. In this list, both the grams of sugar and teaspoons of sugar are given. 1 teaspoon is equal to 4 grams of sugar.

For more information see the article of high carb foods to limit or avoid, or see the nutrient ranking of 200 foods high in sugar.

Table of Contents

Introduction
List of Foods High in Sugar
Printable
Nutrient Ranking Tool
Related
Feedback
References

List of Foods High in Sugar

#1: Dulce De Leche

Up to 50% Sugar

Sugar per Cup	Sugar per 100g
151g (38 tsp)	50g (12 tsp)

Nutrition Facts for Dulce De Leche. (Source)

More Desserts High in Sugar

67g per cup of tapioca pudding
43g per cup of rice pudding (arroz con leche)
30g per 1/2 cup of chocolate mousse

#2: Milkshakes (Blended with Candy)

Up to 24% Sugar

Sugar per 12oz Cup	Sugar per 100g
85g (21 tsp)	24g (6 tsp)

Nutrition Facts for McDonalds Mcflurry With M&Ms. (Source)

More Dairy High in Sugar

71g per 12oz McDonald's McFlurry with Oreos
58g in a medium ice-cream with chocolate topping
22g per 1/2cup of vanilla ice-cream

#3: Grape Juice

Up to 14% Sugar

Sugar per 16oz Glass	Sugar per 100g
72g (18 tsp)	14g (3.6 tsp)

Nutrition Facts for Grape Juice. (Source)

Other Fruit Juices High in Sugar

63g per 16oz of Pomegranate Juice
62g per 16oz Naked Mighty Mango Juice
62g per 16 oz of Pineapple Juice
48g per 16oz of Apple Juice

#4: Sugary Drinks (Cream Soda)

Up to 13% Sugar

Sugar per 16oz Bottle	Sugar per 100g
66g (16 tsp)	13g (3.3 tsp)

Nutrition Facts for Cream Soda. (Source)

Other Sodas and Drinks High in Sugar

55g per 16oz Kiwi-Strawberry Drink
52g per 16oz Root Beer
50g per 16oz Cola
44g per 16oz Sprite
43g per 16oz Ginger Ale
43g per 16oz Tonic Water

#5: Cake with Coconut Frosting

Up to 57% Sugar

Sugar per Slice	Sugar per 100g
64g (16 tsp)	57g (14 tsp)

Nutrition Facts for White Cake With Coconut Frosting. (Source)

Cakes, cookies, and pies can vary from 10-65g of sugar per serving, depending on how they are made, and how much sugar is added.

See the complete ranking of 200 baked foods high in sugar.

#6: Commercial Candies (Skittles)

Up to 76% Sugar

Sugar per 2.1oz Bag	Sugar per 100g
47g (12 tsp)	76g (19 tsp)

Nutrition Facts for Mars Snackfood Us Skittles Wild Berry Bite Size. (Source)

More Candies High in Sugar

50g in a small 3oz bar of white chocolate
33g per 2oz pack of Starburst sour fruit chews
32g per 2oz Baby Ruth bar

See the full list of high sugar candies and sweets.

#7: Fortified Yogurt

Up to 19% Sugar

Sugar per Cup	Sugar per 100g
47g (12 tsp)	19g (5 tsp)

Nutrition Facts for Low Fat Fruit Yogurt (With Vitamin D). (Source)

Plain yogurt contains 19g of sugar per cup.

#8: Fast Foods (Hot Cakes with Syrup)

Up to 21% Sugar

Sugar per 3 Pancakes	Sugar per 100g
45g (11 tsp)	21g (5 tsp)

Nutrition Facts for McDonalds Pancakes. (Source)

More Fast Foods High in Sugar

23g per cup of coleslaw
17g per egg, cheese, and bacon griddle cake
14g per Burger King Double Whopper

See all fast foods high in sugar.

#9: Cereal Bars (Nutri-Grain)

Up to 34% Sugar

Sugar per Bar	Sugar per 100g
39g (10 tsp)	34g (8 tsp)

Nutrition Facts for Nutrigrain Mixed Berry Cereal Bar. (Source)

Note: There are some healthy cereal bars available if you check the ingredients and choose wisely. Look for bars made of whole grains such as oats, containing nuts, seeds, dried fruit, and without added sugar, sweeteners, or chemical additives.