Nutrients -> Carbohydrate Components -> Sugars

Sugars Foods high in sugars and how much you need · Sugars

Q: What are sugars?

Sugars are a type of simple carbohydrate that provide the body with a quick source of energy. They can be found naturally in foods such as fruits, vegetables, and milk, or added to processed foods and beverages. It's important to consume sugars in moderation as excessive intake can contribute to health issues like weight gain and tooth decay.

Q: What do sugars do for the body?

Sugars are a source of energy for the body. Glucose, a type of sugar, is the primary fuel for the brain and muscles. However, it's important to consume sugars in moderation as excessive intake can lead to health issues such as weight gain and increased risk of dental cavities.

Q: How much sugars do I need?

It is recommended to limit added sugar intake to 6 teaspoons (25 grams) per day. When craving something sweet, it's better to focus on natural sugar sources like fruits and minimize the consumption of added sugars found in processed foods and sugary beverages.

Q: What are the health benefits of sugars?

Sugars are a source of quick energy for the body. They are also important for brain function and provide a sweet taste that can make nutritious foods more palatable. However, it's important to consume sugars in moderation as excessive intake can contribute to health problems such as tooth decay, weight gain, and increased risk of chronic diseases.

Q: What are the health risks of consuming too much sugars?

Consuming large amounts of added sugars has been linked to several health risks, including obesity, type 2 diabetes, heart disease, and tooth decay.

Q: Can sugars be harmful?

Excessive consumption of sugars, especially added sugars found in sugary drinks, desserts, and processed foods, can contribute to various health issues such as obesity, type 2 diabetes, and heart disease. It's important to limit intake of added sugars and focus on consuming naturally occurring sugars from fruits and vegetables.

Women, stay under: 48 g
Men, stay under: 61 g
Use 20%+ of the limit per serving: 145 foods

Under 10% of daily energy, the WHO limit for free sugars, applied here to all sugars. For a lightly active 30-year-old: a 65 kg woman and an 80 kg man.

Among plant foods, raspberry juice concentrate; tamarind and mead, finnish sima have the most sugars per serving.

Plant sources

Are you getting enough sugars?

Knowing where sugars 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 sugars

Ranked from 883 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Raspberry juice concentrate 91.7 g

serving (240 g) · Juices 183% of daily
2

Tamarind 54.3 g

serving (140 g) · Fruits 109% of daily
3

Baked banana 41.1 g

serving (140 g) · Fruit and berry dishes other than pies 82% of daily
4

Passion-fruit juice, yellow 34.2 g

serving (240 g) · Juices 68% of daily
5

Grape juice 33.6 g

serving (240 g) · Juices 67% of daily
6

Mead, finnish sima 31.6 g

cup (253 g) · Other drinks 63% of daily
7

Date, dried 31.6 g

serving (40 g) · Nuts, seeds and dried fruits 63% of daily
8

Mango, dried 30.1 g

serving (40 g) · Nuts, seeds and dried fruits 60% of daily
9

Plantains, yellow, baked 29.9 g

serving (140 g) · Fruit and berry dishes other than pies 60% of daily
10

Mamey sapote 28.2 g

serving (140 g) · Berries 56% of daily
11

Pineapple, dried 27.2 g

serving (40 g) · Nuts, seeds and dried fruits 54% of daily
12

Jackfruit 26.7 g

serving (140 g) · Fruits 53% of daily
13

Currant, zante 24.9 g

serving (40 g) · Berries 50% of daily
14

Whey powder 23.4 g

serving (30 g) · Miscellaneous ingredients 47% of daily
15

Syrups, corn, dark 23.3 g

serving (30 g) · Sugar and syrups 47% of daily
16

Fig 22.8 g

serving (140 g) · Fruits 46% of daily
17

Peach, canned, in syrup 21.6 g

serving (140 g) · Fruit and berry salads 43% of daily
18

Barley malt syrup 21.4 g

serving (30 g) · Sugar and syrups 43% of daily
19

Marshmallow 20.7 g

serving (30 g) · Confectionery 41% of daily
20

Apricot, canned, in syrup 19.9 g

serving (140 g) · Fruit and berry salads 40% of daily
21

Rowal 19.7 g

serving (140 g) · Berries 39% of daily
22

Soy product, soured, 2% fat, calcium 18.1 g

serving (170 g) · Yoghurt 36% of daily
23

Chocolate, white chocolate 17.4 g

serving (30 g) · Chocolate 35% of daily
24

Baked apple 17 g

serving (140 g) · Fruit and berry dishes other than pies 34% of daily
25

Milk powder 15.9 g

serving (30 g) · Miscellaneous ingredients 32% of daily
26

Skim Milk powder 15.6 g

serving (30 g) · Miscellaneous ingredients 31% of daily
27

Herring, pickled/salted, average 15.3 g

serving (85 g) · Fish products 31% of daily
28

Liquorice, licorice 13.7 g

serving (30 g) · Confectionery 27% of daily
29

Milk, 0 % fat, boiled 12.2 g

serving (240 g) · Milks skimmed 24% of daily
30

Wine, light, 4-5% 12.2 g

serving (148 g) · Wines 24% of daily
31

Honey 12.1 g

serving (15 g) · Sugar and syrups 24% of daily
32

Sour milk, acidophilus bifidus, 2% fat, probiotics 11.5 g

serving (240 g) · Soured milks 23% of daily
33

Liqueur, 20-30% 11.4 g

fl oz (34.7 g) · Spirits 23% of daily
34

Curd milk, plain, fat-free 11.3 g

serving (240 g) · Cultured milks 23% of daily
35

Kefir, lowfat, plain, 1% 11.1 g

serving (240 g) · Soured milks 22% of daily
36

Black currant juice 10.3 g

serving (240 g) · Juice drink 21% of daily
37

Coconut water, unsweetened 9.4 g

cup (240 g) · Vegetable juices 19% of daily
38

White wine, sweet 9 g

serving (150 g) · Wines 18% of daily
39

Soured milk gefilus, skim 0.1 fat 8.6 g

serving (240 g) · Soured milks 17% of daily
40

Yoghurt, plain, 2.5% fat, low-lactose 8.5 g

container (170 g) · Yoghurt 17% of daily
41

Tomato juice 8 g

cup (240 g) · Vegetable juices 16% of daily
42

Rhubarb 7.7 g

serving (140 g) · Vegetables 15% of daily
43

Cream liqueur, 15-17% 7.1 g

fl oz (34 g) · Spirits 14% of daily
44

Beet, boiled 6.8 g

serving (85 g) · Cooked vegetables 14% of daily
45

Coconut milk 6.7 g

serving (240 g) · Vegetable juices 13% of daily
46

Tomato ketchup 6.6 g

serving (30 g) · Condiments 13% of daily
47

Skyr, <0.5% fat 6.3 g

serving (170 g) · Quark 13% of daily
48

Swede, mashed 5.6 g

serving (85 g) · Cooked vegetables 11% of daily
49

Black salsify 5.6 g

serving (85 g) · Vegetables 11% of daily
50

Pea, boiled 5.4 g

serving (90 g) · Pulses 11% of daily

1

Raspberry juice concentrate 91.7 g

serving (240 g) · Juices 183% of daily
2

Tamarind 54.3 g

serving (140 g) · Fruits 109% of daily
3

Passion-fruit juice, yellow 34.2 g

serving (240 g) · Juices 68% of daily
4

Grape juice 33.6 g

serving (240 g) · Juices 67% of daily
5

Mead, finnish sima 31.6 g

cup (253 g) · Other drinks 63% of daily
6

Date, dried 31.6 g

serving (40 g) · Nuts, seeds and dried fruits 63% of daily
7

Mango, dried 30.1 g

serving (40 g) · Nuts, seeds and dried fruits 60% of daily
8

Plantains, yellow, baked 29.9 g

serving (140 g) · Fruit and berry dishes other than pies 60% of daily
9

Mamey sapote 28.2 g

serving (140 g) · Berries 56% of daily
10

Pineapple, dried 27.2 g

serving (40 g) · Nuts, seeds and dried fruits 54% of daily
11

Jackfruit 26.7 g

serving (140 g) · Fruits 53% of daily
12

Currant, zante 24.9 g

serving (40 g) · Berries 50% of daily
13

Syrups, corn, dark 23.3 g

serving (30 g) · Sugar and syrups 47% of daily
14

Fig 22.8 g

serving (140 g) · Fruits 46% of daily
15

Peach, canned, in syrup 21.6 g

serving (140 g) · Fruit and berry salads 43% of daily
16

Barley malt syrup 21.4 g

serving (30 g) · Sugar and syrups 43% of daily
17

Apricot, canned, in syrup 19.9 g

serving (140 g) · Fruit and berry salads 40% of daily
18

Rowal 19.7 g

serving (140 g) · Berries 39% of daily
19

Soy product, soured, 2% fat, calcium 18.1 g

serving (170 g) · Yoghurt 36% of daily
20

Liquorice, licorice 13.7 g

serving (30 g) · Confectionery 27% of daily
21

Liqueur, 20-30% 11.4 g

fl oz (34.7 g) · Spirits 23% of daily
22

Black currant juice 10.3 g

serving (240 g) · Juice drink 21% of daily
23

Coconut water, unsweetened 9.4 g

cup (240 g) · Vegetable juices 19% of daily
24

Tomato juice 8 g

cup (240 g) · Vegetable juices 16% of daily
25

Glucose syrup, partly refined, starchy 7.7 g

serving (30 g) · Sugar and syrups 15% of daily
26

Rhubarb 7.7 g

serving (140 g) · Vegetables 15% of daily
27

Beet, boiled 6.8 g

serving (85 g) · Cooked vegetables 14% of daily
28

Coconut milk 6.7 g

serving (240 g) · Vegetable juices 13% of daily
29

Tomato ketchup 6.6 g

serving (30 g) · Condiments 13% of daily
30

Soy protein concentrate, 58% protein 6 g

serving (30 g) · Miscellaneous ingredients 12% of daily
31

Swede, mashed 5.6 g

serving (85 g) · Cooked vegetables 11% of daily
32

Black salsify 5.6 g

serving (85 g) · Vegetables 11% of daily
33

Pea, boiled 5.4 g

serving (90 g) · Pulses 11% of daily
34

Carrot, baked 4.9 g

serving (85 g) · Cooked vegetables 10% of daily
35

Pickled pumpkin 4.8 g

serving (30 g) · Canned vegetables 10% of daily
36

Tomato puree 4.7 g

serving (60 g) · Condiments 9% of daily
37

Tomato, crushed, canned 4.4 g

serving (130 g) · Canned vegetables 9% of daily
38

Sweet pepper, yellow 4.3 g

serving (85 g) · Vegetables 9% of daily
39

Non alcoholic beer, home-made 4.3 g

cup (237 g) · Other drinks 9% of daily
40

Sugar snap pea 3.5 g

serving (90 g) · Pulses 7% of daily
41

Bean, kidney, canned, drained 3.4 g

serving (90 g) · Pulses 7% of daily
42

Barley malt for beer 2.9 g

serving (30 g) · Miscellaneous ingredients 6% of daily
43

Coconut flour 2.9 g

serving (15 g) · Flour 6% of daily
44

Corn starch, maizena brown/light 2.9 g

tbsp (10 g) · Miscellaneous ingredients 6% of daily
45

Pickled onion 2.8 g

serving (30 g) · Canned vegetables 6% of daily
46

Soy mince 2.8 g

serving (35 g) · Pulse products 6% of daily
47

Quinoa, cooked 2.8 g

serving (140 g) · Rice 6% of daily
48

Chestnut flour 2.6 g

serving (15 g) · Flour 5% of daily
49

Wheat germ 2.5 g

serving (15 g) · Flour 5% of daily
50

Vinegar, balsamic 2.4 g

tbsp (16 g) · Condiments 5% of daily

Learn about sugars

What are sugars?

Sugars are a type of simple carbohydrate that provide the body with a quick source of energy. They can be found naturally in foods such as fruits, vegetables, and milk, or added to processed foods and beverages. It's important to consume sugars in moderation as excessive intake can contribute to health issues like weight gain and tooth decay.

What do sugars do for the body?

Sugars are a source of energy for the body. Glucose, a type of sugar, is the primary fuel for the brain and muscles. However, it's important to consume sugars in moderation as excessive intake can lead to health issues such as weight gain and increased risk of dental cavities.

How much sugars do I need?

It is recommended to limit added sugar intake to 6 teaspoons (25 grams) per day. When craving something sweet, it's better to focus on natural sugar sources like fruits and minimize the consumption of added sugars found in processed foods and sugary beverages.

What are the health benefits of sugars?

Sugars are a source of quick energy for the body. They are also important for brain function and provide a sweet taste that can make nutritious foods more palatable. However, it's important to consume sugars in moderation as excessive intake can contribute to health problems such as tooth decay, weight gain, and increased risk of chronic diseases.

What are the health risks of consuming too much sugars?

Consuming large amounts of added sugars has been linked to several health risks, including obesity, type 2 diabetes, heart disease, and tooth decay.

Can sugars be harmful?

Excessive consumption of sugars, especially added sugars found in sugary drinks, desserts, and processed foods, can contribute to various health issues such as obesity, type 2 diabetes, and heart disease. It's important to limit intake of added sugars and focus on consuming naturally occurring sugars from fruits and vegetables.

How much sugars do you need?

Enter your details for your own daily value.

Sex Age

Weight

kg or lbs

Height

cm or ft in

Activity

Your daily sugars

48 g

An estimate for healthy adults. Pregnancy, breastfeeding and medical conditions change what you need.

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