Foods high in sugar

The 15 foods with the most sugar per 100 grams, out of 442 with a USDA figure. Tap a food to compare it.

How the sugars list is built

Of the 486 foods on this site, USDA gives a sugars figure for 442; 44 have none and are left out rather than counted as zero. 93 list exactly 0 g. Per 100 grams the top is white sugar with 99.8 g. Per serving it is raisins with 108 g in 1 cup, packed, and for the same 100 kcal it is corn syrup with 27.1 g.

Top 25 per 100 g
#	Food	Group	Per 100 g	% DV
1	White sugar	Sweets	99.8 g	—
2	Powdered sugar	Sweets	97.8 g	—
3	Brown sugar	Sweets	97 g	—
4	Honey	Sweets	82.1 g	—
5	Corn syrup	Sweets	76.8 g	—
6	Molasses	Sweets	74.7 g	—
7	Dried cranberries	Fruits	72.6 g	—
8	Agave syrup	Sweets	68 g	—
9	Medjool dates	Fruits	66.5 g	—
10	Dried mango	Fruits	66.3 g	—
11	Raisins	Fruits	65.2 g	—
12	Deglet Noor dates	Fruits	63.4 g	—
13	Maple syrup	Sweets	60.5 g	—
14	White chocolate	Sweets	59 g	—
15	Gummy candies	Sweets	59 g	—
16	Marshmallows	Sweets	57.6 g	—
17	Dried apricots	Fruits	53.4 g	—
18	Milk chocolate	Sweets	51.5 g	—
19	Jam (preserves)	Sweets	48.5 g	—
20	Dried figs	Fruits	47.9 g	—
21	Dark chocolate (45–59% cacao)	Sweets	47.9 g	—
22	Goji berries	Fruits	45.6 g	—
23	Prunes	Fruits	38.1 g	—
24	Sun-dried tomatoes	Vegetables	37.6 g	—
25	Banana chips	Snacks	35.3 g	—

Per serving

Top 12 per USDA household serving
#	Food	Serving	Amount	% DV
1	Raisins	1 cup, packed (165 g)	108 g	—
2	Deglet Noor dates	1 cup, chopped (147 g)	93.1 g	—
3	Dried figs	1 cup (149 g)	71.4 g	—
4	Dried apricots	1 cup, halves (130 g)	69.5 g	—
5	Prunes	1 cup, pitted (174 g)	66.3 g	—
6	Dried mango	100 g	66.3 g	—
7	Prune juice	1 cup (256 g)	42.1 g	—
8	Cola	1 can or bottle (12 fl oz) (370 g)	36.8 g	—
9	Grape juice	1 cup (253 g)	35.9 g	—
10	Jackfruit	1 cup, sliced (165 g)	31.5 g	—
11	Cranberry juice	1 cup (253 g)	30.6 g	—
12	Dried cranberries	¼ cup (40 g)	29 g	—

For the same 100 kcal

Top 12 per 100 kcal (foods under 10 kcal per 100 g left out)
#	Food	Grams for 100 kcal	Amount
1	Corn syrup	35 g	27.1 g
2	Honey	33 g	27 g
3	Cranberry juice	217 g	26.3 g
4	White sugar	26 g	25.8 g
5	Molasses	34 g	25.8 g
6	Brown sugar	26 g	25.5 g
7	Powdered sugar	26 g	25.1 g
8	Medjool dates	36 g	24 g
9	Grape juice	167 g	23.7 g
10	Cola	238 g	23.7 g
11	Dried cranberries	32 g	23.6 g
12	Grapefruit juice	256 g	23.3 g

Read the rest — 3 more sections

Why the three rankings differ

Per 100 g favours concentrated foods: 7 of the top 25 are dried, dry or milled products that are rarely eaten 100 g at a time. Per serving puts foods eaten in larger portions first, and per 100 kcal puts first the foods with little energy for their weight. Only 8 foods appear in both the per-100 g and the per-serving top 25.

Sugars by food group, per 100 g

Fruits: dried cranberries (72.6 g), Medjool dates (66.5 g) and dried mango (66.3 g).

Vegetables: sun-dried tomatoes (37.6 g), hearts of palm (17.2 g) and tomato paste (12.2 g).

Legumes: dry chickpeas (10.7 g), baked beans (8 g) and miso (6.2 g).

Nuts & seeds: roasted chestnuts (10.6 g), peanut butter (10.5 g) and roasted pistachios (7.7 g).

Grains & pasta: dry pasta (2.7 g), dry sorghum (2.5 g) and oat bran (1.4 g).

Bread & bakery: croissant (11.3 g), bagel (8.4 g) and multigrain bread (6.4 g).

Dairy & eggs: low-fat plain yogurt (7 g), buttermilk (5.4 g) and 1% milk (5.2 g).

Meat: bologna (4.4 g), microwaved turkey bacon (4.2 g) and salami (1.2 g).

Fats & oils: mayonnaise (0.57 g), butter (0.06 g) and salted butter (0.06 g).

Sweets: white sugar (99.8 g), powdered sugar (97.8 g) and brown sugar (97 g).

Snacks: banana chips (35.3 g), granola bar (28.6 g) and beef jerky (9 g).

Breakfast cereals: granola (19.8 g), cooked grits (0.12 g) and cooked cream of wheat (0.03 g).

Drinks: prune juice (16.4 g), grape juice (14.2 g) and cranberry juice (12.1 g).

Condiments: ketchup (21.3 g), balsamic vinegar (14.9 g) and salsa (4 g).

No Daily Value for total sugars

The FDA sets a Daily Value for added sugars (50 g) but not for total sugars, and USDA's SR Legacy figures are total sugars — natural and added together. So no percentage is shown. 18 foods here are at least half sugar by weight; 93 list none.

How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.