Nutrients -> Carbohydrate Components -> Sugars

Sucrose Foods high in sucrose and how much you need · Sugars

Sucrose is a type of sugar that is commonly known as table sugar. It is made up of one molecule of glucose and one molecule of fructose, and is found naturally in fruits, vegetables, and honey. It is commonly used as a sweetener in various foods and beverages.

Most in a serving: Baked banana

There's no official daily target for sucrose.

Among plant foods, mead, finnish sima; pineapple juice, vitamin c and pineapple, canned, in syrup have the most sucrose per serving. Among animal foods, the most are in herring, pickled/salted; pulled pork and cream cheese, 6-11% fat.

Plant sources

Also high in it

Are you getting enough sucrose?

Knowing where sucrose comes from is one part of the puzzle. Nutriely adds it up across your day against your own targets, shows which foods it came from and how it fits with every other nutrient.

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Foods highest in sucrose

Ranked from 539 foods in our catalog, one entry per food.

1

Baked banana 32.4 g

serving (140 g) · Fruit and berry dishes other than pies
2

Mead, finnish sima 31.6 g

cup (253 g) · Other drinks
3

Pineapple juice, vitamin c 21.1 g

serving (240 g) · Juices
4

Pineapple, canned, in syrup 20.6 g

serving (140 g) · Fruit and berry salads
5

Peach, canned, in syrup 19.9 g

serving (140 g) · Fruit and berry salads
6

Mango, dried 19.5 g

serving (40 g) · Nuts, seeds and dried fruits
7

Marshmallow 19.3 g

serving (30 g) · Confectionery
8

Plantains, yellow, baked 19.2 g

serving (140 g) · Fruit and berry dishes other than pies
9

Rowal 17.5 g

serving (140 g) · Berries
10

Syrups, maple 17.5 g

serving (30 g) · Sugar and syrups
11

Cherry juice, tart 16.9 g

serving (240 g) · Juices
12

Chocolate, plain, dark chocolate 15.5 g

serving (30 g) · Chocolate
13

Herring, pickled/salted, average 15.3 g

serving (85 g) · Fish products
14

Apricot, canned, in syrup 15 g

serving (140 g) · Fruit and berry salads
15

Tangerine juice 13.6 g

serving (240 g) · Juices
16

Soy product, soured, 2% fat, calcium 11.6 g

serving (170 g) · Yoghurt
17

Wine, light, 4-5% 11.3 g

serving (148 g) · Wines
18

Papaya, dried 10 g

serving (40 g) · Nuts, seeds and dried fruits
19

Kumquat 9.9 g

serving (140 g) · Fruits
20

Date, deglet noor 9.5 g

serving (40 g) · Fruits
21

Watermelon 9.5 g

serving (280 g) · Fruits
22

Banana chip 8.7 g

serving (40 g) · Nuts, seeds and dried fruits
23

Oat drink without milk, with added calcium 7.3 g

cup (243 g) · Vegetable juices
24

Liqueur, 20-30% 7.1 g

fl oz (34.7 g) · Spirits
25

Rhubarb 7 g

serving (140 g) · Vegetables
26

Cream liqueur, 15-17% 6.9 g

fl oz (34 g) · Spirits
27

Tomato ketchup 6.1 g

serving (30 g) · Condiments
28

Beet, boiled 5.9 g

serving (85 g) · Cooked vegetables
29

Liquorice, licorice 5.8 g

serving (30 g) · Confectionery
30

Mamey sapote 5.7 g

serving (140 g) · Berries
31

Pea, boiled 5 g

serving (90 g) · Pulses
32

Coconut milk 5 g

serving (240 g) · Vegetable juices
33

Black salsify 5 g

serving (85 g) · Vegetables
34

Baked apple 4.8 g

serving (140 g) · Fruit and berry dishes other than pies
35

Pickled pumpkin 4.4 g

serving (30 g) · Canned vegetables
36

Brown sugar 4.3 g

tsp packed (4.6 g) · Sugar and syrups
37

Non alcoholic beer, home-made 4.3 g

cup (237 g) · Other drinks
38

Sugar 4.2 g

tsp (4.2 g) · Sugar and syrups
39

Parsnip, boiled 3.4 g

serving (85 g) · Cooked vegetables
40

Bean, kidney, canned, drained 3.1 g

serving (90 g) · Pulses
41

Coconut flour 2.8 g

serving (15 g) · Flour
42

Chestnut flour 2.6 g

serving (15 g) · Flour
43

Sweet corn kernel 2.6 g

serving (85 g) · Vegetables
44

Sweet potato, fried 2.5 g

serving (85 g) · Cooked vegetables
45

Coconut water, unsweetened 2.3 g

cup (240 g) · Vegetable juices
46

Wheat germ 2.3 g

serving (15 g) · Flour
47

Sweet pickle relish 2.3 g

tbsp (15 g) · Canned vegetables
48

Raspberry 2.1 g

serving (140 g) · Berries
49

Peanut butter 2 g

serving (32 g) · Condiments
50

Pickled onion 2 g

serving (30 g) · Canned vegetables

Learn about sucrose

What does sucrose do for the body?

Sucrose provides the body with a quick source of energy. When consumed, it is broken down and converted into glucose and fructose, which are used by the body for energy. However, it is important to consume sucrose in moderation as excessive intake can lead to negative health effects, such as weight gain and tooth decay.

How much sucrose do I need?

It's generally recommended to limit added sugars, including sucrose, to less than 10% of your total daily caloric intake. Recommendations even urge to limit added sugar to 25 or less grams per day.

What are the health benefits of sucrose?

Sucrose provides a quick source of energy for the body and can contribute to overall feelings of satisfaction and well-being. However, it is important to be aware of the negative health effects of excessive sugar intake, such as weight gain, tooth decay, and an increased risk of chronic diseases like diabetes and heart disease.

What are the health risks associated with sucrose?

Consuming excessive amounts of sucrose can lead to a variety of health issues, including tooth decay, weight gain, increased risk of obesity, type 2 diabetes, and heart disease. It is important to limit the intake of sucrose and opt for healthier alternatives, such as natural sweeteners or whole fruits.

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