Top 15 Vegetables Highest in Sugar

Top 15 Vegetables Highest in Sugar

Of all food groups, vegetables are typically low in sugar, while being a great source of healthy vitamins and minerals. Despite this fact, you may want to be aware of how much sugar certain vegetables contain.

In this article, both grams and teaspoons of sugar are listed for each vegetable. One packed teaspoon of sugar is equal to 4 grams.

Vegetables high in sugar include sweet potatoes, beets, onions, green peas, sweet corn, peas, canned pumpkin, winter squash, rutabagas, carrots, and tomatoes. They range from providing 3.5g to 14g (1 to 3.5 teaspoons) of sugar per cup.

For more high sugar vegetables, see the nutrient ranking of 200 vegetables high in sugar.


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List of Vegetables High in Sugar

Sweet Potatoes 1 Sweet Potatoes
  • 13.9g (3.5 tsp) sugar per cup mashed
  • Up to 5.5% sugar
  • Calories: 258 | Weight: 255g (9oz)
While sweet potatoes have more sugar, regular potatoes typically have more carbs. In terms of regulating blood sugar, sweet potatoes are preferred over regular potatoes (Russet, White, Red, etc..)

Nutrition Facts for Mashed Sweet Potatoes.
Red beetroot 2 Beets
  • 13.5g (3.4 tsp) sugar per cup cooked
  • Up to 8% sugar
  • Calories: 75 | Weight: 170g (6oz)
Onions 3 Onions
  • 9.9g (2.5 tsp) sugar per cup cooked
  • Up to 4.7% sugar
  • Calories: 92 | Weight: 210g (7.4oz)
Green Peas 4 Green Peas
  • 9.5g (2.4 tsp) sugar per cup cooked
  • Up to 5.9% sugar
  • Calories: 134 | Weight: 160g (5.6oz)
Yellow Sweet Corn 5 Sweet Corn
  • 9.1g (2.3 tsp) sugar per cup cooked
  • Up to 6.3% sugar
  • Calories: 125 | Weight: 145g (5.1oz)
Pumpkins 6 Canned Pumpkin
  • 8.1g (2 tsp) sugar per cup
  • Up to 3.3% sugar
  • Calories: 83 | Weight: 245g (8.6oz)
Butternut Squash 7 Winter Squash
  • 6.8g (1.7 tsp) sugar per cup cooked
  • Up to 3.3% sugar
  • Calories: 76 | Weight: 205g (7.2oz)
Rutabagas 8 Rutabagas (Swedes, Neeps)
  • 6.7g (1.7 tsp) sugar per cup cooked
  • Up to 4% sugar
  • Calories: 51 | Weight: 170g (6oz)
Carrots 9 Carrots
  • 6.1g (1.5 tsp) sugar per cup chopped
  • Up to 4.7% sugar
  • Calories: 52 | Weight: 128g (4.5oz)
Tomatoes 10 Tomato
  • 6g (1.5 tsp) sugar per cup cooked
  • Up to 2.5% sugar
  • Calories: 43 | Weight: 240g (8.5oz)
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Sweet Bell Peppers 11 Red Bell Peppers
  • 5.9g (1.5 tsp) sugar per cup cooked
  • Up to 4.4% sugar
  • Calories: 38 | Weight: 135g (4.8oz)
Shiitake Mushrooms 12 Shiitake Mushrooms
  • 5.6g (1.4 tsp) sugar per cup cooked
  • Up to 3.8% sugar
  • Calories: 81 | Weight: 145g (5.1oz)
Turnips 13 Turnips
  • 4.9g (1.2 tsp) sugar per cup
  • Up to 3.8% sugar
  • Calories: 36 | Weight: 130g (4.6oz)
Yellow Summer Squash 14 Summer Squash
  • 4.7g (1.2 tsp) sugar per cup cooked
  • Up to 2.6% sugar
  • Calories: 36 | Weight: 180g (6.3oz)
Half a Red Cabbage 15 Red Cabbage
  • 3.4g (0.9 tsp) sugar per cup chopped
  • Up to 3.8% sugar
  • Calories: 28 | Weight: 89g (3.1oz)

See All 200 Vegetables High in Sugar

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.

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