All nutrients

Sugar

Simple carbohydrates such as glucose, fructose and sucrose, whether naturally present or added. They are absorbed quickly. The daily reference works as a ceiling to stay under rather than a target to reach.

Adult daily reference intake: 90 g

Sources: MedlinePlus (US National Library of Medicine)

Foods highest in sugar

Richest foods in each food group, per 100 g. Some foods, such as dried herbs, spices and oils, are eaten in far smaller amounts than 100 g, so a high rank does not always mean a meaningful contribution to a meal.

sugar and confectionery232 foods measured

  1. 1Sugar, white99.8 g111%
  2. 2Sugar, light, with aspartame98.7 g110%
  3. 3Sugar, vanilla flavoured97.2 g108%
  4. 4Sugar, brown95.5 g106%
  5. 5Multi-coloured vermicelli91 g101%
  6. 6Candied orange zest82.7 g92%
  7. 7Honey79.8 g89%
  8. 8Hard candy and lollipop74.9 g83%

beverages169 foods measured

  1. 1Cocoa or chocolate powder, for beverages, with sugar, fortified with vitamins82.7 g92%
  2. 2Malted cocoa or chocolate powder for beverage, with sugar78.5 g87%
  3. 3Cocoa or chocolate powder, for beverages, with sugar, fortified with vitamins and chemical elements76.7 g85%
  4. 4Cocoa or chocolate powder, for beverages, with sugar67.9 g75%
  5. 5Coffee with milk or Cappuccino with chocolate, powder, instant62.2 g69%
  6. 6Syrup, with sugar (to be diluted)58.8 g65%
  7. 7Coffee with milk or Cappuccino, powder, instant52 g58%
  8. 8Blackcurrant liqueur40.9 g45%

fruits, vegetables, legumes and nuts514 foods measured

  1. 1Cranberry, dried, with sugar72.8 g81%
  2. 2Raisin70.3 g78%
  3. 3Date, pulp and peel, dried64.7 g72%
  4. 4Almond paste or marzipan, prepacked60.1 g67%
  5. 5Tropical fruit mix, sweetened, for snack, dried59.4 g66%
  6. 6Apple, dried54.6 g61%
  7. 7Fig, dried49.2 g55%
  8. 8Banana, pulp, dried47.3 g53%

cereal products119 foods measured

  1. 1Pop-corn or popped maize, with caramel62 g69%
  2. 2Salted crispy crepe with cheese, prepacked14.2 g16%
  3. 3Swedish toast, with fruits13 g14%
  4. 4Crouton with garlic, herbs or onions, prepacked11.8 g13%
  5. 5Brioche sandwich bread, prepacked11.5 g13%
  6. 6Rusk with eggs, sliced, prepacked11 g12%
  7. 7Gnocchi, from semolina, raw9.9 g11%
  8. 8Sandwich loaf, crust less, prepacked9.2 g10%

miscellaneous162 foods measured

  1. 1Gelling agent for jam62 g69%
  2. 2Bay, leaves48.6 g54%
  3. 3Saffron42.4 g47%
  4. 4Soy sauce, with sugar, prepacked39.5 g44%
  5. 5Pollen, partially dried36.5 g41%
  6. 6Sauce for fried spring rolls, nuoc mam based30.9 g34%
  7. 7Barbecue sauce, prepacked27.5 g31%
  8. 8Pollen, fresh26.8 g30%

milk and milk products183 foods measured

  1. 1Condensed milk, with sugar, whole55.6 g62%
  2. 2Milk, powder, skimmed53.1 g59%
  3. 3Milk, powder, semi-skimmed43.4 g48%
  4. 4Milk, powder, whole37.5 g42%
  5. 5Chocolate cake w melting centre, prepacked (refrigerated)30.9 g34%
  6. 6Chestnut mousse, prepacked28.3 g31%
  7. 7Mousse, chocolate, plant-based, prepacked23.1 g26%
  8. 8Cheesecake, prepacked21.6 g24%

ice cream and sorbet29 foods measured

  1. 1Frozen dessert, ice cream with meringue, vacherin ice cream or mystery ice cream type33.7 g37%
  2. 2baked Alaska32.7 g36%
  3. 3Goblet of ice cream, peach Melba or Belle Helene pear type31.4 g35%
  4. 4Ice cream on stick, with chocolate coating27.9 g31%
  5. 5Ice cream, chocolate coated27.7 g31%
  6. 6Sorbet, cone27.6 g31%
  7. 7Ice cream, cone (normal size)25.7 g29%
  8. 8Ice cream, cone, mini25.6 g28%

Other40 foods measured

  1. 1Desert (average)23.7 g26%
  2. 2Shortbread dough, cooked22.9 g25%
  3. 3Shortbread dough, pure butter, frozen, raw21.3 g24%
  4. 4Shortbread dough, pure butter, cooked20.1 g22%
  5. 5Shortbread dough, pure butter, raw13.4 g15%
  6. 6Shortbread dough, raw13 g14%
  7. 7Chick pea flour10.9 g12%
  8. 8Short crust pastry, pure butter, frozen, raw7.55 g8%

meat, egg and fish221 foods measured

  1. 1Shrimp fritters11 g12%
  2. 2Egg white, powder5.4 g6%
  3. 3Caribbean blood sausage5.1 g6%
  4. 4Sausage in a brioche crust, cooked3.8 g4%
  5. 5Liver, rabbit, raw3.75 g4%
  6. 6Mussels, in Catalan-style sauce or marinade (tomatoes), canned, drained3.7 g4%
  7. 7Soy protein, textured, rehydrated3.65 g4%
  8. 8White saussage (white pudding), refrigerated3.64 g4%

fats and oils22 foods measured

  1. 1Blended fat (vegetable and animal origins), spreadable, 30-40% fat, lightly salted2.5 g3%
  2. 2Blended fat (vegetable and animal origins), spreadable, 30-40% fat2.3 g3%
  3. 3Vegetable fat (margarine type), spreadable, 30-40% fat, light, unsalted1.91 g2%
  4. 4Dairy fat 20% fat, light, spreadable, unsalted1.56 g2%
  5. 5Vegetable fat (margarine type), spreadable, 30-40% fat, light, lightly salted1.5 g2%
  6. 6Butter, light, 39-41% fat, unsalted1.26 g1%
  7. 7Butter spread, low-fat (average)1.06 g1%
  8. 8Butter, unknown fat content , unsalted (average)0.84 g<1%

Values per 100 g from CIQUAL. Percentages are shares of the adult daily reference intake (EU Regulation 1169/2011, fiber from EFSA). Foods whose value is below the detection limit or reported as traces are not ranked, since the amount is unknown rather than zero.