Foods high in Sugars
Naturally-occurring + added sugars combined (mono- and disaccharides). Includes fructose in fruit, lactose in dairy, and any added sucrose / glucose / syrups.
About Sugars
Sugars are short carbohydrate molecules, glucose, fructose, sucrose, lactose, that taste sweet and digest quickly. They occur naturally in fruit (mostly fructose) and dairy (lactose), and are added to processed foods as table sugar, honey, syrups, or fruit-juice concentrate.
The body processes all sugars similarly at the cellular level, but the package matters. The fructose in a whole apple comes wrapped in fiber and water that slow absorption. The same fructose in a fizzy drink hits the liver in a rush that promotes fat storage and insulin resistance over time.
UK guidance: no more than 30 g of free sugars per day for adults, roughly 7 teaspoons. ("Free sugars" covers added sugars plus fruit juice and honey; the sugars locked inside whole fruit and dairy don't count.) The UK average is about double the limit. Reducing free sugars is one of the most impactful single dietary changes for both weight and dental health.
Foods high in sugars, sugars, melons, grapefruit juice, and more
Ranked by how much you get per calorie, so foods are not rewarded for simply being dry or concentrated. Values from USDA FoodData Central, McCance & Widdowson's CoFID, ANSES Ciqual, and other public nutrition databases. Amounts in grams.
Per calorie is the default here because it answers what to eat: ranked purely by amount, a list of the richest foods fills up with dried and concentrated things nobody eats a plateful of. Switch to per 100 grams above if concentration is what you are after. Our foods low in sugars list is measured per 100 grams instead, and that is deliberate too: per calorie would reward a food for carrying plenty of energy and none of the nutrient, which puts cooking oil below lettuce on a low-sodium list.
- Sugars, granulated 25.92g per 100 grams
- Melons, cantaloupe, raw 23.18g per 100 grams
- Grapefruit juice, white, canned or bottled, unsweetened 20.86g per 100 grams
- Nectarines, raw 20.23g per 100 grams
- Peaches, yellow, raw 19.98g per 100 grams
- Apples, honeycrisp, with skin, raw 19.5g per 100 grams
- Apples, fuji, with skin, raw 19.38g per 100 grams
- Figs, dried, uncooked 19.24g per 100 grams
- Ketchup, restaurant 18.63g per 100 grams
- Bananas, overripe, raw 18.59g per 100 grams
- Apples, gala, with skin, raw 18.52g per 100 grams
- Oranges, raw, navels 18.23g per 100 grams
Common questions about Sugars
- What are "free sugars"?
- UK guidance defines free sugars as added sugars plus sugar in fruit juice, honey, and syrups. The sugars locked inside whole fruit and dairy aren't counted because their absorption is slower.
- How much sugar can I have per day?
- UK guidance: no more than 30 g of free sugars per day for adults, roughly 7 teaspoons. The UK average is about double the limit.
- Is brown sugar healthier than white sugar?
- Marginally, brown sugar contains trace minerals from molasses, but the difference is nutritionally insignificant. Both behave the same way in the body.
- Are natural sweeteners like honey better?
- Slightly different profile (some antioxidants and enzymes), but the body processes the sugars in honey, maple syrup, agave, and table sugar very similarly.