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Top 15 Vegetables Highest in Sugar

Written by Daisy Whitbread, MScN
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

1 Sweet Potatoes
Sweet Potatoes
  • 13.9g (3.5 tsp) sugar per cup mashed
  • Up to 5.5% sugar
  • 258 Calories
    Data Source
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..)
2 Beets
Red beetroot
  • 13.5g (3.4 tsp) sugar per cup cooked
  • Up to 8% sugar
  • 75 Calories
    Data Source
3 Onions
Onions
  • 9.9g (2.5 tsp) sugar per cup cooked
  • Up to 4.7% sugar
  • 92 Calories
    Data Source
4 Green Peas
Green Peas
  • 9.5g (2.4 tsp) sugar per cup cooked
  • Up to 5.9% sugar
  • 134 Calories
    Data Source
5 Sweet Corn
Yellow Sweet Corn
  • 9.1g (2.3 tsp) sugar per cup cooked
  • Up to 6.3% sugar
  • 125 Calories
    Data Source
6 Canned Pumpkin
Pumpkins
  • 8.1g (2 tsp) sugar per cup
  • Up to 3.3% sugar
  • 83 Calories
    Data Source
7 Winter Squash
Butternut Squash
  • 6.8g (1.7 tsp) sugar per cup cooked
  • Up to 3.3% sugar
  • 76 Calories
    Data Source
8 Rutabagas (Swedes, Neeps)
Rutabagas
  • 6.7g (1.7 tsp) sugar per cup cooked
  • Up to 4% sugar
  • 51 Calories
    Data Source
9 Carrots
Carrots
  • 6.1g (1.5 tsp) sugar per cup chopped
  • Up to 4.7% sugar
  • 52 Calories
    Data Source
10 Tomato
Tomatoes
  • 6g (1.5 tsp) sugar per cup cooked
  • Up to 2.5% sugar
  • 43 Calories
    Data Source
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11 Red Bell Peppers
Sweet Bell Peppers
  • 5.9g (1.5 tsp) sugar per cup cooked
  • Up to 4.4% sugar
  • 38 Calories
    Data Source
12 Shiitake Mushrooms
Shiitake Mushrooms
  • 5.6g (1.4 tsp) sugar per cup cooked
  • Up to 3.8% sugar
  • 81 Calories
    Data Source
13 Turnips
Turnips
  • 4.9g (1.2 tsp) sugar per cup
  • Up to 3.8% sugar
  • 36 Calories
    Data Source
14 Summer Squash
Yellow Summer Squash
  • 4.7g (1.2 tsp) sugar per cup cooked
  • Up to 2.6% sugar
  • 36 Calories
    Data Source
15 Red Cabbage
Half a Red Cabbage
  • 3.4g (0.9 tsp) sugar per cup chopped
  • Up to 3.8% sugar
  • 28 Calories
    Data Source

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.

Data Sources and References

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

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