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 1133 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

893 foods with recorded data, ranked highest first. Showing 201–300 of 893. Values per 100g fresh weight.

# Food Per 100g Level
★ Grapefruit juice, white, canned or bottled, unsweetened 7.72 g
★ Onions, baked 7.7 g
★ Pomegranate seeds (arils) 7.7 g
4 Tomatoes, stuffed with rice 7.7 g
5 Mandarin oranges, canned in juice, whole contents 7.7 g
6 Pomegranate, flesh and pips, weighed with skin 7.7 g
7 Peaches, raw, flesh and skin 7.6 g
8 Citrus fruit, soft/easy peelers, flesh only, weighed with peel and pips 7.5 g
9 Sweetcorn kernels, canned in water, drained 7.5 g
10 Grenadillas, flesh and seeds 7.5 g
11 Cabbage, red, cooked with apple 7.5 g
12 Elderberries, whole fruit 7.4 g
13 Yoghurt, low fat, plain 7.4 g
14 Corn, sweet, yellow and white kernels,  fresh, raw 7.37 g
15 Cider, strong 7.3 g
16 Horseradish, raw 7.3 g
17 Plums, average, flesh and skin, stewed without sugar 7.3 g
18 Apricots, raw, flesh and skin 7.2 g
19 Carrots, old, raw 7.2 g
20 Carrots, old, microwaved 7.2 g
21 Chilli powder 7.2 g
22 Grapefruit juice, red, not fortified, not from concentrate, refrigerated 7.12 g
23 Star fruit 7.1 g
24 Melon, watermelon, flesh only 7.1 g
25 Pears, Nashi, flesh and skin, raw 7.1 g
26 Sushi, vegetable 7 g
27 Chestnuts, kernel only, raw 7 g
28 Beetroot, raw 7 g
29 Curry paste 7 g
30 Grapefruit, flesh only, raw 6.94 g
31 Mulberries, whole fruit, stewed without sugar 6.9 g
32 Plums, average, flesh and skin, stewed without sugar, weighed with stones 6.9 g
33 Pomelo, flesh only 6.8 g
34 Cashew fruit, flesh only 6.8 g
35 Melon, yellow flesh, flesh only 6.8 g
36 Peaches, flesh and skin, raw, weighed with stone 6.8 g
37 Peanut butter, smooth 6.7 g
38 Blackcurrants, raw 6.6 g
39 Peas, frozen, microwaved 6.6 g
40 Apricots, raw, flesh and skin, weighed with stones 6.6 g
41 Mangoes, ripe, flesh only, raw, weighed with skin and stone 6.5 g
42 Coleslaw, with reduced calorie dressing, retail 6.5 g
43 Blackberry and apple, stewed without sugar 6.4 g
44 Apples, cooking, raw, flesh only, weighed with skin and core 6.4 g
45 Flour, soya 6.4 g
46 Coconut, desiccated 6.4 g
47 Pears, Nashi, flesh and skin, raw, weighed with core 6.3 g
48 Onions, raw 6.2 g
49 Apricots, stewed without sugar 6.2 g
50 Peanuts, kernel only, plain, unsalted 6.2 g
51 Strawberries, raw 6.1 g
52 Quinoa, raw 6.1 g
53 Sweet potatoes, orange flesh, without skin, raw 6.06 g
54 Rutabaga, peeled, raw 6.01 g
55 Coleslaw, not low calorie, retail 6 g
56 Aubergine, stuffed with rice 6 g
57 Kiwi fruit, flesh only, raw, weighed with skin 6 g
58 Tonic water 5.9 g
59 Wine, white, sweet 5.9 g
60 Beans, broad, dried, raw 5.9 g
61 Sherry, medium 5.9 g
62 Peas, frozen, boiled 5.9 g
63 Broad Beans (Fava) 5.9 g
64 Plums, yellow, flesh and skin, raw 5.9 g
65 Chestnuts, kernel only, raw, weighed with shells 5.8 g
66 Apricots, stewed without sugar, weighed with stones 5.8 g
67 Passion fruit, flesh and pips 5.8 g
68 Oranges, flesh only, weighed with peel and pips 5.8 g
69 Pistachios (raw) 5.7 g
70 Swede, flesh only, boiled in unsalted water 5.7 g
71 Parsnip, raw 5.7 g
72 Sweet potato, raw, flesh only 5.7 g
73 Papaya, flesh only, raw, weighed with skin and pips 5.7 g
74 Stock gel 5.7 g
75 Carrot juice 5.7 g
76 Plums, yellow, flesh and skin, raw, weighed with stones 5.7 g
77 Peas, frozen, raw 5.7 g
78 Plantain, green flesh, raw 5.7 g
79 Melon, Galia, flesh only 5.6 g
80 Cashew nuts, kernel only, roasted and salted 5.6 g
81 Carrots, young, raw 5.6 g
82 Whitecurrants, raw 5.6 g
83 Blackcurrants, stewed without sugar 5.6 g
84 Mango, unripe, green flesh, raw 5.6 g
85 Beetroot, pickled, drained 5.6 g
86 Blackberries, raw 5.6 g
87 Nuts, mixed 5.6 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 Peppers, green, stuffed with rice, homemade 5.5 g
92 Soybeans (Dry) 5.5 g
93 Beans, soya, dried, raw 5.5 g
94 Stuffing, sage and onion, homemade 5.4 g
95 Beets, raw 5.1 g
96 Raspberries, raw 5.1 g
97 Pepper, capsicum, yellow, boiled in unsalted water 5.1 g
98 Almonds, toasted 5.1 g
99 Wine, white, sparkling 5.1 g
100 Squash, butternut, boiled in unsalted water 5.1 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.