About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1126 foods have been measured for Total Sugars. This is a research tool — nothing here constitutes medical advice.

About Total Sugars

Total sugars include naturally occurring sugars (e.g., fruit and milk) and added sugars. Limiting frequent high intakes of added sugars supports dental and metabolic health.

⚠️ Too little

No deficiency state; sugars are not required in the diet as a specific nutrient.

🚫 Too much

Frequent high intakes of added sugars increase tooth decay risk and can contribute to excess energy intake.

Sources: NHS

Foods Containing Total Sugars

935 foods with recorded data, ranked highest first. Showing 101–200 of 935. Values per 100g fresh weight.

# Food Per 100g Level
★ Apples, fuji, with skin, raw 13.3 g
★ Juice, pomegranate, from concentrate, shelf-stable 13.3 g
★ Chestnuts, dried 13.2 g
4 Tomato puree 12.9 g
5 Spinach, dried 12.9 g
6 Parsley, dried 12.4 g
7 Apples, honeycrisp, with skin, raw 12.4 g
8 Apples, red delicious, with skin, raw 12.2 g
9 Port 12 g
10 Apples, gala, with skin, raw 11.8 g
11 Pomegranate, flesh and pips 11.8 g
12 Ortaniques, flesh only 11.7 g
13 Tomato, paste, canned, without salt added 11.7 g
14 Apples, eating, raw (flesh + skin) 11.6 g
15 Plantain, ripe, fried in rapeseed oil 11.5 g
16 Prickly pears, flesh and seeds 11.5 g
17 Apples, cooking, baked without sugar, flesh only 11.4 g
18 Bananas, flesh only 11.4 g
19 Pineapple, flesh only, raw 11.4 g
20 Pears, average, raw, flesh only 11.3 g
21 Physalis, fruit only 11.1 g
22 Mango, Ataulfo, peeled, raw 11.1 g
23 Beetroot, cooked in unsalted water 10.9 g
24 Pears, raw, flesh and skin 10.9 g
25 Cola 10.9 g
26 Juice, tart cherry, from concentrate, shelf-stable 10.9 g
27 Passion fruit juice 10.7 g
28 Mango, Tommy Atkins, peeled, raw 10.7 g
29 Apples, granny smith, with skin, raw 10.7 g
30 Chestnuts, roasted (no added fat/salt) 10.6 g
31 Medlars, flesh only 10.6 g
32 Vine leaves, stuffed with rice 10.5 g
33 Pudding, rice, homemade, with skimmed milk 10.4 g
34 Mangoes, ripe, flesh only, raw 10.4 g
35 Pudding, rice, homemade, with semi-skimmed milk 10.3 g
36 Paprika 10.3 g
37 Apple juice, with added vitamin C, from concentrate, shelf stable 10.3 g
38 Pudding, rice, homemade, with whole milk 10.2 g
39 Cherries, stewed without sugar 10.1 g
40 Apples, eating, raw, flesh and skin, weighed with core 10 g
41 Nectarines, flesh and skin, raw 9.8 g
42 Pears, average, stewed without sugar 9.8 g
43 Pears, raw 9.7 g
44 Peaches, canned in juice, whole contents 9.7 g
45 Apples, cooking, stewed without sugar, flesh only 9.7 g
46 Apple juice, clear, ambient and chilled 9.7 g
47 Plums, dessert, flesh and skin, raw 9.7 g
48 Pears, raw, bartlett 9.69 g
49 Applesauce, unsweetened, with added vitamin C 9.66 g
50 Damsons, flesh and skin, raw 9.6 g
51 Plums, Victoria, flesh and skin, raw 9.6 g
52 Citrus fruit, soft/easy peelers, flesh only 9.6 g
53 Apples, cooking, baked without sugar, flesh only, weighed with skin 9.6 g
54 Figs, whole green fruit, raw 9.5 g
55 Papaya, flesh only, raw 9.5 g
56 Coffeemate, whitener powder 9.4 g
57 Sweetcorn, dried 9.4 g
58 Sweet potato, flesh only, boiled in unsalted water 9.4 g
59 Plums, dessert, flesh and skin, raw, weighed with stones 9.4 g
60 Kumquats, whole fruit, raw 9.3 g
61 Pears, average, flesh and skin, raw, weighed with core and stalk 9.2 g
62 Mandarin, seedless, peeled, raw 9.12 g
63 Blueberries 9.1 g
64 Plums, Victoria, flesh and skin, raw, weighed with stones 9 g
65 Nectarines, flesh and skin, raw, weighed with stones 9 g
66 Kiwifruit, green, raw 8.99 g
67 Lychees, flesh only, raw, weighed with skin and stone 8.9 g
68 Apples, cooking, raw, flesh only, peeled 8.9 g
69 Damsons, stewed without sugar 8.7 g
70 Pudding, rice, canned 8.7 g
71 Blueberries, raw 8.6 g
72 Damsons, flesh and skin, raw, weighed with stones 8.6 g
73 Cherries, stewed without sugar, weighed with stones 8.6 g
74 Kiwifruit (kiwi), green, peeled, raw 8.56 g
75 Spring onions, bulbs only, raw 8.5 g
76 Pears, canned in juice, whole contents 8.5 g
77 Squash, butternut, baked 8.4 g
78 Sweet potato, steamed 8.4 g
79 Peaches, yellow, raw 8.39 g
80 Plums, Victoria, stewed without sugar 8.3 g
81 Kiwi fruit, flesh only, raw 8.3 g
82 Orange juice, no pulp, not fortified, from concentrate, refrigerated 8.28 g
83 Oranges, flesh only 8.2 g
84 Clementine 8.2 g
85 Satsuma 8.2 g
86 Tangerine 8.2 g
87 Mulberries, whole fruit, raw 8.1 g
88 Orange juice, freshly squeezed 8.1 g
89 Orange juice, no pulp, not fortified, not from concentrate, refrigerated 8.08 g
90 Plum, black, with skin, raw 7.96 g
91 Damsons, stewed without sugar, weighed with stones 7.9 g
92 Plums, Victoria, stewed without sugar, weighed with stones 7.9 g
93 Pears, raw, flesh only, peeled, weighed with skin and core 7.9 g
94 Salad, Waldorf 7.9 g
95 Nectarines, raw 7.89 g
96 Mustard, smooth 7.8 g
97 Yoghurt, whole milk, plain 7.8 g
98 Pear, Anjou, green, with skin, raw 7.8 g
99 Grapefruit juice, white, canned or bottled, unsweetened 7.72 g
100 Pomegranate seeds (arils) 7.7 g

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.