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 201–300 of 935. Values per 100g fresh weight.

# Food Per 100g Level
★ Onions, baked 7.7 g
★ Mandarin oranges, canned in juice, whole contents 7.7 g
★ Pomegranate, flesh and pips, weighed with skin 7.7 g
4 Tomatoes, stuffed with rice 7.7 g
5 Peaches, raw, flesh and skin 7.6 g
6 Sweetcorn kernels, canned in water, drained 7.5 g
7 Grenadillas, flesh and seeds 7.5 g
8 Citrus fruit, soft/easy peelers, flesh only, weighed with peel and pips 7.5 g
9 Cabbage, red, cooked with apple 7.5 g
10 Elderberries, whole fruit 7.4 g
11 Yoghurt, low fat, plain 7.4 g
12 Corn, sweet, yellow and white kernels,  fresh, raw 7.37 g
13 Horseradish, raw 7.3 g
14 Plums, average, flesh and skin, stewed without sugar 7.3 g
15 Cider, strong 7.3 g
16 Carrots, old, raw 7.2 g
17 Carrots, old, microwaved 7.2 g
18 Apricots, raw, flesh and skin 7.2 g
19 Chilli powder 7.2 g
20 Grapefruit juice, red, not fortified, not from concentrate, refrigerated 7.12 g
21 Star fruit 7.1 g
22 Melon, watermelon, flesh only 7.1 g
23 Pears, Nashi, flesh and skin, raw 7.1 g
24 Beetroot, raw 7 g
25 Chestnuts, kernel only, raw 7 g
26 Curry paste 7 g
27 Sushi, vegetable 7 g
28 Grapefruit, flesh only, raw 6.94 g
29 Mulberries, whole fruit, stewed without sugar 6.9 g
30 Plums, average, flesh and skin, stewed without sugar, weighed with stones 6.9 g
31 Cashew fruit, flesh only 6.8 g
32 Pomelo, flesh only 6.8 g
33 Peaches, flesh and skin, raw, weighed with stone 6.8 g
34 Melon, yellow flesh, flesh only 6.8 g
35 Peanut butter, smooth 6.7 g
36 Peas, frozen, microwaved 6.6 g
37 Apricots, raw, flesh and skin, weighed with stones 6.6 g
38 Blackcurrants, raw 6.6 g
39 Mangoes, ripe, flesh only, raw, weighed with skin and stone 6.5 g
40 Coleslaw, with reduced calorie dressing, retail 6.5 g
41 Flour, soya 6.4 g
42 Apples, cooking, raw, flesh only, weighed with skin and core 6.4 g
43 Coconut, desiccated 6.4 g
44 Blackberry and apple, stewed without sugar 6.4 g
45 Pears, Nashi, flesh and skin, raw, weighed with core 6.3 g
46 Onion, red, raw 6.2 g
47 Apricots, stewed without sugar 6.2 g
48 Peanuts, kernel only, plain, unsalted 6.2 g
49 Strawberries, raw 6.1 g
50 Quinoa, raw 6.1 g
51 Sweet potatoes, orange flesh, without skin, raw 6.06 g
52 Rutabaga, peeled, raw 6.01 g
53 Kiwi fruit, flesh only, raw, weighed with skin 6 g
54 Aubergine, stuffed with rice 6 g
55 Coleslaw, not low calorie, retail 6 g
56 Peas, frozen, boiled 5.9 g
57 Beans, broad, dried, raw 5.9 g
58 Plums, yellow, flesh and skin, raw 5.9 g
59 Wine, white, sweet 5.9 g
60 Sherry, medium 5.9 g
61 Tonic water 5.9 g
62 Broad Beans (Fava) 5.9 g
63 Onions, yellow, raw 5.82 g
64 Apricots, stewed without sugar, weighed with stones 5.8 g
65 Passion fruit, flesh and pips 5.8 g
66 Oranges, flesh only, weighed with peel and pips 5.8 g
67 Chestnuts, kernel only, raw, weighed with shells 5.8 g
68 Pistachios (raw) 5.7 g
69 Parsnip, raw 5.7 g
70 Plantain, green flesh, raw 5.7 g
71 Sweet potato, raw, flesh only 5.7 g
72 Peas, frozen, raw 5.7 g
73 Carrot juice 5.7 g
74 Swede, flesh only, boiled in unsalted water 5.7 g
75 Plums, yellow, flesh and skin, raw, weighed with stones 5.7 g
76 Papaya, flesh only, raw, weighed with skin and pips 5.7 g
77 Stock gel 5.7 g
78 Blackberries, raw 5.6 g
79 Beetroot, pickled, drained 5.6 g
80 Mango, unripe, green flesh, raw 5.6 g
81 Carrots, young, raw 5.6 g
82 Melon, Galia, flesh only 5.6 g
83 Whitecurrants, raw 5.6 g
84 Cashew nuts, kernel only, roasted and salted 5.6 g
85 Nuts, mixed 5.6 g
86 Blackcurrants, stewed without sugar 5.6 g
87 Beans, soya, dried, raw 5.5 g
88 Plantain, boiled in unsalted water, flesh only 5.5 g
89 Carrots, old, boiled in unsalted water 5.5 g
90 Melon, flesh only, average 5.5 g
91 Soybeans (Dry) 5.5 g
92 Peppers, green, stuffed with rice, homemade 5.5 g
93 Stuffing, sage and onion, homemade 5.4 g
94 Beets, raw 5.1 g
95 Raspberries, raw 5.1 g
96 Pepper, capsicum, yellow, boiled in unsalted water 5.1 g
97 Squash, butternut, boiled in unsalted water 5.1 g
98 Almonds, toasted 5.1 g
99 Wine, white, sparkling 5.1 g
100 Cherries, West Indian, flesh only 5 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.