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.

List of Vegetables High in Sugar

• 1. Sweet Potatoes + Add
  Up to 5.5% Sugar

  Sugar per Cup Mashed	Sugar per 100g
  13.9g (3.5 tsp)	5.5g (1.4 tsp)

  Nutrition Facts for Mashed Sweet Potatoes. (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 + Add
  Up to 8% Sugar

  Sugar per Cup Cooked	Sugar per 100g
  13.5g (3.4 tsp)	8g (2 tsp)

  Nutrition Facts for Cooked Beets. (Source)
• 3. Onions + Add
  Up to 4.7% Sugar

  Sugar per Cup Cooked	Sugar per 100g
  9.9g (2.5 tsp)	4.7g (1.2 tsp)

  Nutrition Facts for Cooked Onions (Boiled, Drained). (Source)
• 4. Green Peas + Add
  Up to 5.9% Sugar

  Sugar per Cup Cooked	Sugar per 100g
  9.5g (2.4 tsp)	5.9g (1.5 tsp)

  Nutrition Facts for Cooked Green Peas (Boiled, Drained). (Source)
• 5. Sweet Corn + Add
  Up to 6.3% Sugar

  Sugar per Cup Cooked	Sugar per 100g
  9.1g (2.3 tsp)	6.3g (1.6 tsp)

  Nutrition Facts for Raw Yellow Sweet Corn. (Source)
• 6. Canned Pumpkin + Add
  Up to 3.3% Sugar

  Sugar per Cup	Sugar per 100g
  8.1g (2 tsp)	3.3g (0.8 tsp)

  Nutrition Facts for Canned Pumpkin. (Source)
• 7. Winter Squash + Add
  Up to 3.3% Sugar

  Sugar per Cup Cooked	Sugar per 100g
  6.8g (1.7 tsp)	3.3g (0.8 tsp)

  Nutrition Facts for Cooked Winter Squash (Baked). (Source)
• 8. Rutabagas (Swedes, Neeps) + Add
  Up to 4% Sugar

  Sugar per Cup Cooked	Sugar per 100g
  6.7g (1.7 tsp)	4g (1 tsp)

  Nutrition Facts for Cooked Rutabagas (Neeps Swedes) (Boiled, Drained). (Source)
• 9. Tomato + Add
  Up to 2.5% Sugar

  Sugar per Cup Cooked	Sugar per 100g
  6g (1.5 tsp)	2.5g (0.6 tsp)

  Nutrition Facts for Cooked Tomatoes. (Source)
• 10. Red Bell Peppers + Add
  Up to 4.4% Sugar

  Sugar per Cup Cooked	Sugar per 100g
  5.9g (1.5 tsp)	4.4g (1.1 tsp)

  Nutrition Facts for Boiled Red Bell Peppers. (Source)
• 11. Shiitake Mushrooms + Add
  Up to 3.8% Sugar

  Sugar per Cup Cooked	Sugar per 100g
  5.6g (1.4 tsp)	3.8g (1 tsp)

  Nutrition Facts for Cooked Shiitake Mushrooms. (Source)
• 12. Turnips + Add
  Up to 3.8% Sugar

  Sugar per Cup	Sugar per 100g
  4.9g (1.2 tsp)	3.8g (1 tsp)

  Nutrition Facts for Raw Turnips. (Source)
• 13. Summer Squash + Add
  Up to 2.6% Sugar

  Sugar per Cup Cooked	Sugar per 100g
  4.7g (1.2 tsp)	2.6g (0.6 tsp)

  Nutrition Facts for Cooked Summer Squash (Boiled, Drained). (Source)
• 14. Carrots + Add
  Up to 4.7% Sugar

  Sugar per Cup Chopped	Sugar per 100g
  3.4g (0.9 tsp)	4.7g (1.2 tsp)

  Nutrition Facts for Raw Carrots. (Source)
• 15. Red Cabbage + Add
  Up to 3.8% Sugar

  Sugar per Cup Chopped	Sugar per 100g
  3.4g (0.9 tsp)	3.8g (1 tsp)

  Nutrition Facts for Raw Red Cabbage. (Source)

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

• Low Sugar Vegetables
• Vegetables Low in Net Carbs
• High Sugar Fruits
• High Sugar Foods
• High Carbohydrate Foods
• High Fiber Vegetables
• High Potassium Vegetables

Data Sources and References

1. 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