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Sugars

Macronutrient Unit: g

Simple carbohydrates including naturally occurring sugars and added sugars. Includes glucose, fructose, sucrose, and lactose.

No established daily requirement for this nutrient.

Top Foods Highest in Sugars

Amount per 100g serving. Values in g per 100g.

Foods Highest in Sugars (Table)

#FoodPer 100gGroup
1Sugars, granulated99.8 gSweets
2Figs, dried, uncooked47.9 gFruits and Fruit Juices
3Bananas, raw15.8 gFruits and Fruit Juices
4Plantains, yellow, raw14.2 gFruits and Fruit Juices
5Grape juice, canned or bottled, unsweetened, with added asco14.0 gFruits and Fruit Juices
6Cherries, sweet, raw13.9 gFruits and Fruit Juices
7Apples, raw, fuji, with skin (Includes foods for USDA's Food13.3 gFruits and Fruit Juices
8Apples, raw, golden delicious, with skin12.4 gFruits and Fruit Juices
9Apples, raw, red delicious, with skin (Includes foods for US12.2 gFruits and Fruit Juices
10Apples, raw, gala, with skin (Includes foods for USDA's Food11.8 gFruits and Fruit Juices
11Tomato products, canned, paste, without salt added (Includes11.7 gVegetables and Vegetable Products
12Yogurt, Greek, strawberry, nonfat11.5 gDairy and Egg Products
13Pineapple, raw, all varieties11.4 gFruits and Fruit Juices
14Apples, raw, granny smith, with skin (Includes foods for USD10.7 gFruits and Fruit Juices
15Parsnips, raw10.5 gVegetables and Vegetable Products
16Apple juice, canned or bottled, unsweetened, with added asco10.3 gFruits and Fruit Juices
17Pears, raw, bartlett (Includes foods for USDA's Food Distrib9.7 gFruits and Fruit Juices
18Applesauce, canned, unsweetened, with added ascorbic acid9.7 gFruits and Fruit Juices
19Blueberries, raw9.4 gFruits and Fruit Juices
20Kiwifruit, green, raw9.0 gFruits and Fruit Juices

Health Effects of Sugars

Function

Sugars provide quick energy. Naturally occurring sugars in fruits and dairy come packaged with vitamins, minerals, and fiber. Added sugars provide calories without nutritional benefit.

Deficiency Signs

No sugar-specific deficiency exists. The body can synthesize glucose from protein and glycerol via gluconeogenesis.

Excess / Toxicity

Excess added sugar intake is strongly linked to dental caries, obesity, type 2 diabetes, non-alcoholic fatty liver disease, and cardiovascular disease. WHO recommends limiting added sugars to <10% of calories.

Absorption & Interactions

How It’s Absorbed

Sucrose is split by sucrase into glucose and fructose. Glucose is absorbed via SGLT1 active transport; fructose via GLUT5 facilitated diffusion. Both enter portal circulation to the liver.

Other Macronutrients

CaloriesCarbohydratesDietary FiberProteinStarchTotal FatWater

Frequently Asked Questions

How much Sugars do I need per day?

There is no established daily requirement for Sugars.

Which food has the most Sugars?

The food highest in Sugars is Sugars, granulated with 99.8 g per 100g.

What does Sugars do in the body?

Simple carbohydrates including naturally occurring sugars and added sugars. Includes glucose, fructose, sucrose, and lactose.