Top 10 Foods Highest in Sugar (To Limit or Avoid)

Sugars are simple carbohydrates naturally occurring in a variety of foods, including, fruits, vegetables, and milk. Sugar is also used as a food ingredient, often added to processed foods for its sweet taste.

Consumption of added sugar has increased rapidly over recent years, and this is believed to be a major contributor to rising rates of obesity, type II diabetes, and heart disease. (1,2)

High sugar foods to limit or avoid include puddings, milkshakes, ice-cream, fruit juices, sugary soda drinks, cakes (especially with frosting), candies, fruit yogurts, fast foods, cereal bars, and commercial cereals. In this list, sugar content is given in both grams and teaspoons. 1 teaspoon is equal to 4 grams of sugar.

For more information see the article of high carb foods to limit or avoid, or see the nutrient ranking of 200 foods high in sugar.

List of Foods High in Sugar

• 1. Dulce De Leche + Add
  Up to 50% Sugar

  Sugar per Cup	Sugar per 100g
  151g (38 tsp)	50g (12 tsp)

  Nutrition Facts for Dulce de Leche. (Source)

  More Desserts High in Sugar

  • 67g per cup of tapioca pudding
  • 43g per cup of rice pudding (arroz con leche)
  • 30g per 1/2 cup of chocolate mousse
• 2. Milkshakes (Blended with Candy) + Add
  Up to 24% Sugar

  Sugar per 12oz Cup	Sugar per 100g
  85g (21 tsp)	24g (6 tsp)

  Nutrition Facts for McDonald's, McFLURRY with M&M'S CANDIES. (Source)

  More Dairy High in Sugar

  • 71g per 12oz McDonald's McFlurry with Oreos
  • 58g in a medium ice-cream with chocolate topping
  • 22g per 1/2cup of vanilla ice-cream
• 3. Grape Juice + Add
  Up to 14% Sugar

  Sugar per 16oz Glass	Sugar per 100g
  72g (18 tsp)	14g (3.6 tsp)

  Nutrition Facts for Grape Juice. (Source)

  Other Fruit Juices High in Sugar

  • 63g per 16oz of Pomegranate Juice
  • 62g per 16oz Naked Mighty Mango Juice
  • 62g per 16 oz of Pineapple Juice
  • 48g per 16oz of Apple Juice
• 4. Sugary Drinks (Cream Soda) + Add
  Up to 13% Sugar

  Sugar per 16oz Bottle	Sugar per 100g
  66g (16 tsp)	13g (3.3 tsp)

  Nutrition Facts for Cream Soda. (Source)

  Other Sodas and Drinks High in Sugar

  • 55g per 16oz Kiwi-Strawberry Drink
  • 52g per 16oz Root Beer
  • 50g per 16oz Cola
  • 44g per 16oz Sprite
  • 43g per 16oz Ginger Ale
  • 43g per 16oz Tonic Water
• 5. Cake with Coconut Frosting + Add
  Up to 57% Sugar

  Sugar per Slice	Sugar per 100g
  64g (16 tsp)	57g (14 tsp)

  Nutrition Facts for White Cake With Coconut Frosting. (Source)

  Cakes, cookies, and pies can vary from 10-65g of sugar per serving, depending on how they are made, and how much sugar is added.

  See the complete ranking of 200 baked foods high in sugar.

• 6. Commercial Candies (Skittles) + Add
  Up to 76% Sugar

  Sugar per 2.1oz Bag	Sugar per 100g
  47g (12 tsp)	76g (19 tsp)

  Nutrition Facts for Candies, MARS SNACKFOOD US, SKITTLES Wild Berry Bite Size Candies. (Source)

  More Candies High in Sugar

  • 50g in a small 3oz bar of white chocolate
  • 33g per 2oz pack of Starburst sour fruit chews
  • 32g per 2oz Baby Ruth bar

  See the full list of high sugar candies and sweets.

• 7. Fortified Yogurt + Add
  Up to 19% Sugar

  Sugar per Cup	Sugar per 100g
  47g (12 tsp)	19g (5 tsp)

  Nutrition Facts for Low Fat Fruit Yogurt (With Vitamin D). (Source)

  Plain yogurt contains 19g of sugar per cup.

• 8. Fast Foods (Hot Cakes with Syrup) + Add
  Up to 21% Sugar

  Sugar per 3 Pancakes	Sugar per 100g
  45g (11 tsp)	21g (5 tsp)

  Nutrition Facts for McDonald's, Hotcakes (with 2 pats margarine & syrup). (Source)

  More Fast Foods High in Sugar

  • 23g per cup of coleslaw
  • 17g per egg, cheese, and bacon griddle cake
  • 14g per Burger King Double Whopper

  See all fast foods high in sugar.

• 9. Cereal Bars (Nutri-Grain) + Add
  Up to 34% Sugar

  Sugar per Bar	Sugar per 100g
  39g (10 tsp)	34g (8 tsp)

  Nutrition Facts for Nutrigrain Mixed Berry Cereal Bar. (Source)

  Note: There are some healthy cereal bars available if you check the ingredients and choose wisely. Look for bars made of whole grains such as oats, containing nuts, seeds, dried fruit, and without added sugar, sweeteners, or chemical additives.

• 10. Ready to Eat Cereals (Familia) + Add
  Up to 23% Sugar

  Sugar per Cup	Sugar per 100g
  28g (7 tsp)	23g (6 tsp)

  Nutrition Facts for Familia Swiss Muesli Cereal. (Source)

  See breakfast cereals highest in sugar, or lowest in sugar.

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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

• High Sugar Vegetables
• High Sugar Fruits
• High Carbohydrate Foods
• High Protein Foods
• High Calorie Foods

Data Sources and References

1. Sigala DM, Widaman AM, Hieronimus B, Nunez MV, Lee V, Benyam Y, Bremer AA, Medici V, Havel PJ, Stanhope KL, Keim NL. Sugar consumption, metabolic disease and obesity: The state of the controversy Nutrients. 2020 Dec 19;12(12):3893. doi: 10.3390/nu12123893. 33352724
2. Fidler Mis N, Braegger C, Bronsky J, Campoy C, Domellöf M, Embleton ND, Hojsak I, Hulst J, Indrio F, Lapillonne A, Mihatsch W, Molgaard C, Vora R, Fewtrell M; ESPGHAN Committee on Nutrition:. Added Sugars and Cardiovascular Disease Risk in Children: A Scientific Statement From the American Heart Association J Pediatr Gastroenterol Nutr. 2017 Dec;65(6):681-696. doi: 10.1097/MPG.0000000000001733. 28922262