rationTracker

Foods High in Sugar

Sugars are the fastest-digesting carbohydrates and cause the quickest rise in blood glucose. Moderating total sugar intake helps keep energy and glucose response steadier through the day.

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Key takeaways

  • Strawberry-Flavor Beverage Mix Powder has the most sugar per 100 g among whole foods, at 95.4 g.
  • Per 100 calories, Raisins Golden ranks first at 43.7 g.
  • General guidance is to keep sugar under 50 g per day.

Sugar at a glance

Daily cap
50 g

Top sources per 100 grams

The most concentrated sources by weight. Fortified products, supplements, and spices are excluded so the ranking reflects commonly eaten foods.

  1. 1Strawberry-Flavor Beverage Mix Powder95.4 g / 100 g
  2. 2Apples (Low Moisture)81.1 g / 100 g
  3. 3Candied Fruit80.7 g / 100 g
  4. 4Whey Sweet74.5 g / 100 g
  5. 5Cranberries72.6 g / 100 g
  6. 6Cherries Tart67.2 g / 100 g
  7. 7Dates Medjool66.5 g / 100 g
  8. 8Mango66.3 g / 100 g
  9. 9Raisins Golden65.7 g / 100 g
  10. 10Raisins Dark65.2 g / 100 g
  11. 11Dates Deglet Noor63.4 g / 100 g
  12. 12Currants Zante62.3 g / 100 g
  13. 13Marmalade Orange60 g / 100 g
  14. 14Milk Condensed54.4 g / 100 g
  15. 15Snacks Fruit Leather53.4 g / 100 g
  16. 16Carob Flour49.1 g / 100 g
  17. 17Figs Uncooked47.9 g / 100 g
  18. 18Bananas Or Banana Powder47.3 g / 100 g
  19. 19Goji Berries45.6 g / 100 g
  20. 20Cream Substitute Flavored45.5 g / 100 g
  21. 21Jams And Preserves Apricot43.4 g / 100 g
  22. 22Peppers Hot Chile41.1 g / 100 g
  23. 23Cream Substitute Powdered40.6 g / 100 g
  24. 24Continental Mills Krusteaz Almond Poppyseed Muffin Mix40 g / 100 g
  25. 25Prune Puree39 g / 100 g

Top sources per 100 calories

The same catalog ranked by nutrient density per calorie, which is useful when working within a calorie budget.

  1. 1Raisins Golden43.7 g / 100 kcal
  2. 2Raisins Dark43.6 g / 100 kcal
  3. 3Peaches Spiced25.1 g / 100 kcal
  4. 4Candied Fruit25.1 g / 100 kcal
  5. 5Grapes Thompson Seedless24.7 g / 100 kcal
  6. 6Pineapple Chunks24.5 g / 100 kcal
  7. 7Strawberry-Flavor Beverage Mix Powder24.5 g / 100 kcal
  8. 8Grapefruit Sections24.5 g / 100 kcal
  9. 9Marmalade Orange24.4 g / 100 kcal
  10. 10Grapes American Type (Slip Skin)24.2 g / 100 kcal
  11. 11Dates Medjool24 g / 100 kcal
  12. 12Peaches23.6 g / 100 kcal
  13. 13Cranberries23.6 g / 100 kcal
  14. 14Maraschino Cherries23.5 g / 100 kcal
  15. 15Apples (Low Moisture)23.4 g / 100 kcal
  16. 16Pineapple Water Pack23.4 g / 100 kcal
  17. 17Melons Cantaloupe23.1 g / 100 kcal
  18. 18Litchis23 g / 100 kcal
  19. 19Mangos22.8 g / 100 kcal
  20. 20Blackberries22.7 g / 100 kcal
  21. 21Dates Deglet Noor22.5 g / 100 kcal
  22. 22Grapes Red Or Green (European Type22.5 g / 100 kcal
  23. 23Applesauce With Added Ascorbic Acid22.4 g / 100 kcal
  24. 24Applesauce Without Added Ascorbic Acid22.4 g / 100 kcal
  25. 25Melons Honeydew22.3 g / 100 kcal

Food values compiled from public nutrition databases and published research. Rankings exclude fortified products and supplements to reflect whole foods.