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

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition Data
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.

Like carbohydrates, excessive consumption of sugars can lead to type II diabetes, and cancer.

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.

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List of Foods High in Sugar

1Dulce De Leche
Dulce De Leche
Tapioca Pudding contains 67g of sugar per cup.
Rice Pudding (Arroz Con Leche) contains 43g per serving (~1 cup)
Chocolate Mouse contains 30g per 1/2 cup
2Milkshakes (Blended with Candy)
An ice-cream sunday
McDonald's McFlurry with Oreos contains 71g sugar per 12oz cup.
A medium ice-cream with chocolate topping contains 58g of sugar.
Vanilla ice cream contains 22g per 1/2 cup.
3Grape Juice
A glass of juice

Other Fruit Juices High in Sugar per 16oz Serving

Pomegranate Juice (63g), Naked Mighty Mango (62g), Pineapple Juice (62g), and Apple Juice (48g).
4Sugary Drinks (Cream Soda)
A can of soda

Other Sodas and Sugar Drinks High in Sugar

Kiwi-Strawberry Drink (55g), Root Beer (52g), Cola (50g), Sprite (44g), Ginger Ale (43g), and Tonic Water (43g).
5Cake with Coconut Frosting
A slice of coconut cake
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.
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6Commercial Candies (Skittles)
Colorful candies
A small 3oz bar of white chocolate contains 50g of sugar.
A 2oz pack of Starburst sour fruit chews contains 33g.
A 2oz Baby Ruth bar contains 32g.
See the full list of high sugar candies and sweets.
7Low Fat Fruit Yogurt
Plain Yogurt
Plain yogurt contains 19g of sugar per cup.
8Fast Foods (Hot Cakes with Syrup)

More Fast Foods High in Sugar

1 cup of coleslaw contains 23g of sugar.
A egg, cheese, and bacon griddle cake contains 17g.
A Burger King Double Whopper contains 14g.
See all fast foods high in sugar.
9 Cereal Bars (Nutri-Grain)
Granola bars
10Ready to Eat Cereals (Familia)
A bowl granola
See all breakfast cereals high in sugar, or lowest in sugar.

See All 200 Foods High in Sugar

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What fruits and vegetables are high in sugar?

Fruits high in sugar include:

  • Litchis
  • Passion Fruit
  • Pomegranates
  • Mangoes
  • Cherries
For more see the article on high sugar fruits.

Fruits low in sugar include:

  • Olives
  • Avocados
  • Starfruit
  • Cranberries
  • Raspberries
  • Blackberries
  • Strawberries
For more, see the article on low sugar fruits.

Vegetables high in sugar include:

  • Sweet Potatoes
  • Beets
  • Onions
  • Green Peas
  • Sweet Corn
For more, see the article on high sugar vegetables.

Vegetables low in sugar include:

  • Button (Crimini) Mushrooms
  • Watercress
  • Dark Leafy Greens
  • Lettuce
  • Soybean Sprouts
  • Celery
  • Cucumbers
  • Broccoli
For more see the article on low sugar vegetables.

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View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

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