High Sugar Foods Chart
Total sugars per 100 g and per 100 kcal, highest first, from the same USDA table as the low-sugar list. Total sugars include the natural sugar in fruit and milk as well as added sugar.
Total sugars have no FDA daily value. The %DV column uses the 50 g daily value for added sugars (21 CFR 101.9) only as a yardstick, so it overstates the share for fruit, milk and other foods with natural sugar.
| Food | Per 100 g | Per 100 kcal | %DV |
|---|---|---|---|
| Honey | 82.1 g | 27.0 g | 164% DV |
| Medjool dates | 66.5 g | 24.0 g | 133% DV |
| Maple syrup | 60.5 g | 23.3 g | 121% DV |
| Chocolate hazelnut spread | 54.0 g | 10.0 g | 108% DV |
| Milk chocolate | 51.5 g | 9.6 g | 103% DV |
| Strawberry jam | 48.5 g | 17.4 g | 97% DV |
| Frosted Flakes | 39.3 g | 10.1 g | 79% DV |
| Tamarind (pulp) | 38.8 g | 16.2 g | 78% DV |
| Brownie | 36.6 g | 9.0 g | 73% DV |
| Chocolate chip cookie | 32.9 g | 6.7 g | 66% DV |
| Blueberry muffin | 31.5 g | 8.4 g | 63% DV |
| Cinnamon Toast Crunch | 29.8 g | 7.2 g | 60% DV |
| Dark chocolate (70–85%) | 24.0 g | 4.0 g | 48% DV |
| Glazed donut | 22.8 g | 5.4 g | 46% DV |
| Ice cream (vanilla) | 21.2 g | 10.3 g | 42% DV |
| Granola | 19.8 g | 4.0 g | 40% DV |
| Jackfruit (raw) | 19.1 g | 20.1 g | 38% DV |
| Plantain (raw) | 17.5 g | 14.3 g | 35% DV |
| Figs (raw) | 16.3 g | 22.0 g | 33% DV |
| Grapes (raw) | 15.5 g | 22.4 g | 31% DV |
| Lychee | 15.2 g | 23.0 g | 30% DV |
| Protein bar | 15.2 g | 3.7 g | 30% DV |
| Sriracha | 15.1 g | 16.2 g | 30% DV |
| Balsamic vinegar | 14.9 g | 17.0 g | 30% DV |
| Mango (raw) | 13.7 g | 22.8 g | 27% DV |
| Persimmon | 12.5 g | 17.9 g | 25% DV |
| Banana | 12.2 g | 13.7 g | 24% DV |
| Dragon fruit | 12.0 g | 17.6 g | 24% DV |
| Apple (with skin) | 11.8 g | 22.8 g | 24% DV |
| Fruit & veggie pouch (toddler) | 11.6 g | 18.1 g | 23% DV |
Common questions
Which foods are highest in sugar?
Per 100 g: honey, dates, maple syrup, chocolate spreads and jam top this USDA list. The FDA daily value for added sugars is 50 g; there is none for total sugars.
Where do these numbers come from?
USDA FoodData Central (SR Legacy and Foundation Foods), synced per food with source entry IDs on each food page. One dataset, one per-100 g basis, per-100 kcal computed here.
Method
Values are USDA FoodData Central per-100 g figures (SR Legacy / Foundation), the same rows behind every food page on this site; per-100 kcal is computed as nutrient ÷ kcal × 100. DV = FDA daily value for adults (50 g for this nutrient, 21 CFR 101.9).