Top 15 Vegetables Highest in Sugar
Of all the food groups, vegetables are typically one of the low in sugar, while being a great source of healthy fiber, vitamins, minerals, and other beneficial compounds. (1) However, there are some vegetables that do contain higher amounts of sugar.
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 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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Up to 5.5% Sugar
1. Sweet Potatoes
Sugar per Cup Mashed Sugar 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.)
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Up to 8% Sugar
2. Beets
Sugar per Cup Cooked Sugar per 100g 13.5g (3.4 tsp) 8g (2 tsp) -
Up to 4.7% Sugar
3. Onions
Sugar per Cup Cooked Sugar per 100g 9.9g (2.5 tsp) 4.7g (1.2 tsp) -
Up to 5.9% Sugar
4. Green Peas
Sugar per Cup Cooked Sugar per 100g 9.5g (2.4 tsp) 5.9g (1.5 tsp) -
Up to 6.3% Sugar
5. Sweet Corn
Sugar per Cup Cooked Sugar per 100g 9.1g (2.3 tsp) 6.3g (1.6 tsp) -
Up to 3.3% Sugar
6. Canned Pumpkin
Sugar per Cup Sugar per 100g 8.1g (2 tsp) 3.3g (0.8 tsp) -
Up to 3.3% Sugar
7. Winter Squash
Sugar per Cup Cooked Sugar per 100g 6.8g (1.7 tsp) 3.3g (0.8 tsp) -
Up to 4% Sugar
8. Rutabagas (Swedes, Neeps)
Sugar per Cup Cooked Sugar per 100g 6.7g (1.7 tsp) 4g (1 tsp) -
Up to 2.5% Sugar
9. Tomato
Sugar per Cup Cooked Sugar per 100g 6g (1.5 tsp) 2.5g (0.6 tsp) -
Up to 4.4% Sugar
10. Red Bell Peppers
Sugar per Cup Cooked Sugar per 100g 5.9g (1.5 tsp) 4.4g (1.1 tsp) -
Up to 3.8% Sugar
11. Shiitake Mushrooms
Sugar per Cup Cooked Sugar per 100g 5.6g (1.4 tsp) 3.8g (1 tsp) -
Up to 3.8% Sugar
12. Turnips
Sugar per Cup Sugar per 100g 4.9g (1.2 tsp) 3.8g (1 tsp) -
Up to 2.6% Sugar
13. Summer Squash
Sugar per Cup Cooked Sugar per 100g 4.7g (1.2 tsp) 2.6g (0.6 tsp) -
Up to 4.7% Sugar
14. Carrots
Sugar per Cup Chopped Sugar per 100g 3.4g (0.9 tsp) 4.7g (1.2 tsp) -
Up to 3.8% Sugar
15. Red Cabbage
Sugar per Cup Chopped Sugar per 100g 3.4g (0.9 tsp) 3.8g (1 tsp)
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From the Nutrient Ranking Tool
Use the ranking tool links below to select foods and create your own food list to share or print.
- Foods High in Sugar
- Foods Low in Sugar
- Vegetables High in Sugar
- Fruits High in Sugar
- Vegetarian Foods High in Sugar
- Nuts High in Sugar
- Beans High in Sugar
- Dairy High in Sugar
- Breakfast Cereals High in Sugar
- Fast Foods High in Sugar
View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
Related
Data Sources and References
- Chapman K, Havill M, Watson WL, Wellard L, Hughes C, Bauman A, Allman-Farinelli M. Fruits, vegetables, and health: A comprehensive narrative, umbrella review of the science and recommendations for enhanced public policy to improve intake Appetite. 2016 Dec 1;107:295-302. doi: 10.1016/j.appet.2016.08.003. Epub 2016 Aug 10. 27522036
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