RationTracker

Foods High in Sugar

By the Ration Editorial Team · Reviewed against primary research

Bar chart ranking the foods highest in Sugar: Dates Deglet Noor, Plums (Prunes), Pineapple Chunks and more
50 g = 100% Daily Value · USDA laboratory data · Fortified products and supplements excluded

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Key takeaways

  • Dates Deglet Noor tops the list: 93.2 g of sugar per 1 cup, chopped, 186% of the daily target.
  • General guidance is to keep sugar under 50 g per day.

Sugar at a glance

Daily cap
50 g

Top Food Sources

Bar chart ranking the animal foods highest in Sugar per serving, as a percent of the daily target
Animal foods ranked by sugar in one serving · 50 g = 100% Daily Value · USDA laboratory data · Fortified products and supplements excluded
Bar chart ranking the plant foods highest in Sugar per serving, as a percent of the daily target
Plant foods ranked by sugar in one serving · 50 g = 100% Daily Value · USDA laboratory data · Fortified products and supplements excluded
  1. 1Dates Deglet Noor · per 1 cup, chopped · 93.2 g · 415 cal186 % DV
  2. 2Plums (Prunes) · per 1 cup, pitted · 62 g · 286 cal124 % DV
  3. 3Pineapple Chunks · per 1 cup, chunks · 51.7 g · 211 cal103 % DV
  4. 4Apricots Sulfured · per 1 cup, halves · 49 g · 248 cal98 % DV
  5. 5Tamarinds · per 1 cup, pulp · 46.6 g · 287 cal93 % DV
  6. 6Peaches Spiced · per 1 cup, whole · 45.5 g · 182 cal91 % DV
  7. 7Pears Sulfured · per 1 serving · 38.4 g · 187 cal77 % DV
  8. 8Applesauce · per 1 cup · 36.2 g · 167 cal72 % DV
  9. 9Sapote Mamey · per 1 cup 1" pieces · 35.2 g · 217 cal70 % DV
  10. 10Figs Stewed · per 1 serving · 32.8 g · 150 cal66 % DV
  11. 11Soursop · per 1 cup, pulp · 30.4 g · 149 cal61 % DV
  12. 12Apples Heated · per 1 cup slices · 30.2 g · 137 cal60 % DV
  13. 13Jackfruit · per 1 cup 1" pieces · 28.8 g · 143 cal58 % DV
  14. 14Sweet Potato Candied · per 1 piece (2-1/2" x 2" dia) · 28.6 g · 172 cal57 % DV
  15. 15Grapefruit Sections · per 1 cup · 26.5 g · 108 cal53 % DV
  16. 16Beets Pickled · per 1 cup slices · 25 g · 148 cal50 % DV
Percent of the general adult daily target in one serving, from USDA portion data. Fortified products, supplements, and spices are excluded.

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

One-page printable guide to the foods highest in Sugar, with percent daily value and serving size for eachFree one-pagerThe Sugar cheat sheetEvery top source with its serving size, percent of your daily target, and calories. Print it, save it, or stick it on the fridge.Open the printable guide

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