Top 15 Vegetables Highest in Sugar

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


List of Vegetables High in Sugar

Sweet Potatoes

#1: Sweet Potatoes

Up to 5.5% Sugar
Sugar per Cup MashedSugar per 100g
13.9g (3.5 tsp)5.5g (1.4 tsp)
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..)
Red beetroot

#2: Beets

Up to 8% Sugar
Sugar per Cup CookedSugar per 100g
13.5g (3.4 tsp)8g (2 tsp)
Onions

#3: Onions

Up to 4.7% Sugar
Sugar per Cup CookedSugar per 100g
9.9g (2.5 tsp)4.7g (1.2 tsp)
Green Peas

#4: Green Peas

Up to 5.9% Sugar
Sugar per Cup CookedSugar per 100g
9.5g (2.4 tsp)5.9g (1.5 tsp)
Yellow Sweet Corn

#5: Sweet Corn

Up to 6.3% Sugar
Sugar per Cup CookedSugar per 100g
9.1g (2.3 tsp)6.3g (1.6 tsp)
Pumpkins

#6: Canned Pumpkin

Up to 3.3% Sugar
Sugar per CupSugar per 100g
8.1g (2 tsp)3.3g (0.8 tsp)
Butternut Squash

#7: Winter Squash

Up to 3.3% Sugar
Sugar per Cup CookedSugar per 100g
6.8g (1.7 tsp)3.3g (0.8 tsp)
Rutabagas

#8: Rutabagas (Swedes, Neeps)

Up to 4% Sugar
Sugar per Cup CookedSugar per 100g
6.7g (1.7 tsp)4g (1 tsp)
Carrots

#9: Carrots

Up to 4.7% Sugar
Sugar per Cup ChoppedSugar per 100g
6.1g (1.5 tsp)4.7g (1.2 tsp)
Tomatoes

#10: Tomato

Up to 2.5% Sugar
Sugar per Cup CookedSugar per 100g
6g (1.5 tsp)2.5g (0.6 tsp)
Sweet Bell Peppers

#11: Red Bell Peppers

Up to 4.4% Sugar
Sugar per Cup CookedSugar per 100g
5.9g (1.5 tsp)4.4g (1.1 tsp)
Shiitake Mushrooms

#12: Shiitake Mushrooms

Up to 3.8% Sugar
Sugar per Cup CookedSugar per 100g
5.6g (1.4 tsp)3.8g (1 tsp)
Turnips

#13: Turnips

Up to 3.8% Sugar
Sugar per CupSugar per 100g
4.9g (1.2 tsp)3.8g (1 tsp)
Yellow Summer Squash

#14: Summer Squash

Up to 2.6% Sugar
Sugar per Cup CookedSugar per 100g
4.7g (1.2 tsp)2.6g (0.6 tsp)
Half a Red Cabbage

#15: Red Cabbage

Up to 3.8% Sugar
Sugar per Cup ChoppedSugar per 100g
3.4g (0.9 tsp)3.8g (1 tsp)

See All 200 Vegetables High in Sugar

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View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central

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