GetFoodFacts

Foods high in sugar

The most sugar per typical portion among 11,443 USDA reference foods: dates, 93 g in 1 cup, chopped.

Updated · By · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked

Which foods have the most sugar per portion?

  1. 1
    Dates
    Dates, deglet noor · 1 cup, chopped (147 g)
    93g63 g per 100 g · 45 g per 200 calories
  2. 2
    Fruit yogurt
    Yogurt, fruit, low fat, 10 grams protein per 8 ounce · 1 cup (8 fl oz) (245 g)
    47g19 g per 100 g · 37 g per 200 calories
  3. 3
    Tamarind
    Tamarinds, raw · 1 cup, pulp (120 g)
    47g39 g per 100 g · 32 g per 200 calories
  4. 4
    Yogurt
    Yogurt, fruit variety, nonfat · 1 cup (8 fl oz) (245 g)
    47g19 g per 100 g · 40 g per 200 calories
  5. 5
    Bluberries
    Bluberries, canned · 1 cup (250 g)
    44g17 g per 100 g · 40 g per 200 calories
  6. 6
    Pickles
    Pickles, cucumber, sweet, low sodium (includes bread and butter pickles) · 1 cup, chopped or diced (160 g)
    43g27 g per 100 g · 44 g per 200 calories
  7. 7
    Apple
    Apple, baked · 1 cup (190 g)
    36g19 g per 100 g · 34 g per 200 calories
  8. 8
    Sapote
    Sapote, mamey, raw · 1 cup 1" pieces (175 g)
    35g20 g per 100 g · 32 g per 200 calories
  9. 9
    Plantain
    Plantain, cooked, no added fat · 1 cup (200 g)
    35g17 g per 100 g · 29 g per 200 calories
  10. 10
    Vanilla yogurt
    Yogurt, vanilla, low fat. · 1 cup (8 fl oz) (245 g)
    34g14 g per 100 g · 32 g per 200 calories
  11. 11
    Milk shake
    Milk shake, bottled, flavors other than chocolate · 1 cup (248 g)
    34g14 g per 100 g · 18 g per 200 calories
  12. 12
    Soursop
    Soursop, raw · 1 cup, pulp (225 g)
    30g14 g per 100 g · 41 g per 200 calories
  13. 13
    Vanilla wafers
    Cookies, vanilla wafers, lower fat · 1 cup, crumbs (80 g)
    30g38 g per 100 g · 17 g per 200 calories
  14. 14
    30g12 g per 100 g · 33 g per 200 calories
  15. 15
    Yellow plantains
    Plantains, yellow, baked · 1 cup (139 g)
    30g21 g per 100 g · 28 g per 200 calories
  16. 16
    Strawberry milk
    Strawberry milk, fat free (skim) · 1 cup (248 g)
    30g12 g per 100 g · 39 g per 200 calories
  17. 17
    Figs
    Figs, canned, water pack, solids and liquids · 1 cup (248 g)
    29g12 g per 100 g · 44 g per 200 calories
  18. 18
    Whole strawberry milk
    Strawberry milk, whole · 1 cup (248 g)
    29g12 g per 100 g · 27 g per 200 calories
  19. 19
    Litchis
    Litchis, raw · 1 cup (190 g)
    29g15 g per 100 g · 46 g per 200 calories
  20. 20
    Lychee
    Lychee · 1 cup (190 g)
    29g15 g per 100 g · 46 g per 200 calories
  21. 21
    Frozen dessert
    Frozen dessert, non-dairy · 1 cup (165 g)
    29g18 g per 100 g · 22 g per 200 calories
  22. 22
    Jackfruit
    Jackfruit, raw · 1 cup 1" pieces (151 g)
    29g19 g per 100 g · 40 g per 200 calories
  23. 23
    Raisins
    Raisins · 1 small box (1.5 oz) (43 g)
    28g65 g per 100 g · 44 g per 200 calories
  24. 24
    Dark raisins
    Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program) · 1 small box (1.5 oz) (43 g)
    28g65 g per 100 g · 44 g per 200 calories
  25. 25
    Yellow cake
    Cake, yellow, commercially prepared, with vanilla frosting · 1 serving (67 g)
    28g42 g per 100 g · 21 g per 200 calories
  26. 26
    Ice cream soda
    Ice cream soda, chocolate · 1 cup (192 g)
    28g14 g per 100 g · 33 g per 200 calories
  27. 27
    Greek yogurt
    Yogurt, Greek, strawberry, lowfat · 1 cup (8 fl oz) (245 g)
    28g11 g per 100 g · 21 g per 200 calories
  28. 28
    Cheesecake
    Cake, cheesecake, commercially prepared · 1 piece (125 g)
    27g22 g per 100 g · 14 g per 200 calories
  29. 29
    Passion-fruit
    Passion-fruit, (granadilla), purple, raw · 1 cup (236 g)
    26g11 g per 100 g · 23 g per 200 calories
  30. 30
    White cake
    Cake, white, prepared from recipe without frosting · 1 piece (1/12 of 9" dia) (74 g)
    26g35 g per 100 g · 20 g per 200 calories
  31. 31
    Sweet cherries
    Cherries, sweet, canned, water pack, solids and liquids · 1 cup, pitted (248 g)
    25g10 g per 100 g · 45 g per 200 calories
  32. 32
    Plums
    Plums, canned, purple, water pack, solids and liquids · 1 cup, pitted (249 g)
    25g10 g per 100 g · 49 g per 200 calories
  33. 33
    25g10 g per 100 g · 40 g per 200 calories
  34. 34
    Chocolate cookies
    Cookies, chocolate, made with rice cereal · 1 cookie (62 g)
    25g40 g per 100 g · 18 g per 200 calories
  35. 35
    Chocolate milk
    Milk, chocolate, lowfat, with added vitamin A and vitamin D · 1 cup (250 g)
    25g9.9 g per 100 g · 31 g per 200 calories
  36. 36
    Ambrosia
    Ambrosia · 1 cup (193 g)
    25g13 g per 100 g · 34 g per 200 calories
  37. 37
    Vermicelli
    Vermicelli, made from soy · 1 cup (140 g)
    24g17 g per 100 g · 11 g per 200 calories
  38. 38
    Hearts of palm
    Palm hearts, cooked · 1 cup (145 g)
    24g17 g per 100 g · 25 g per 200 calories
  39. 39
    Thompson seedless grapes
    Grapes, canned, thompson seedless, water pack, solids and liquids · 1 cup (245 g)
    24g9.7 g per 100 g · 49 g per 200 calories
  40. 40
    Whole chocolate milk
    Chocolate milk, whole · 1 cup (248 g)
    24g9.5 g per 100 g · 23 g per 200 calories
  41. 41
    23g9.5 g per 100 g · 31 g per 200 calories
  42. 42
    Applesauce
    Applesauce, canned, unsweetened, with added ascorbic acid · 1 cup (244 g)
    23g9.4 g per 100 g · 45 g per 200 calories
  43. 43
    Lowfat kefir
    Kefir, lowfat, strawberry, LIFEWAY · 1 cup (247 g)
    23g9.2 g per 100 g · 30 g per 200 calories
  44. 44
    Mango
    Mangos, raw · 1 cup pieces (165 g)
    23g14 g per 100 g · 46 g per 200 calories
  45. 45
    Fuji apples
    Apples, raw, fuji, with skin (Includes foods for USDA's Food Distribution Program) · 1 medium (192 g)
    22g12 g per 100 g · 37 g per 200 calories
  46. 46
    22g49 g per 100 g · 20 g per 200 calories
  47. 47
    Dragon fruit
    Dragon fruit · 1 cup (180 g)
    22g12 g per 100 g · 35 g per 200 calories
  48. 48
    Gluten-free cookies
    Cookies, gluten-free, chocolate sandwich, with creme filling · 3 cookies (44 g)
    22g49 g per 100 g · 21 g per 200 calories
  49. 49
    22g32 g per 100 g · 18 g per 200 calories
  50. 50
    Pork and beans
    Pork and beans · 1 cup (260 g)
    21g8.2 g per 100 g · 16 g per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead:

FoodTotal sugars per 100 gIn the portion ranking
Sugars, granulated100 gnot an everyday portion (rule above)
Sugar, white, granulated or lump100 gnot an everyday portion (rule above)
Sugar substitute and sugar blend99 gnot an everyday portion (rule above)
Beverages, Whiskey sour mix, powder97 gnot an everyday portion (rule above)
Beverages, lemonade-flavor drink, powder97 gnot an everyday portion (rule above)
Sports drink, dry concentrate, not reconstituted97 gnot an everyday portion (rule above)
Sugars, brown97 gnot an everyday portion (rule above)
Strawberry-flavor beverage mix, powder95 gnot an everyday portion (rule above)

Source: USDA FoodData Central, April 30, 2026 release.

Download: this list as CSV (CC BY 4.0).

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
21 CFR 101.12, Reference amounts customarily consumed
the serving each kind of food is labeled by. ecfr.gov
FDA, Daily Value on the Nutrition and Supplement Facts Labels
the Daily Values in a table. fda.gov