The table below contains a list of food products and their sugar content (6.6 - 10.4 grams of sugar per 100 grams food). The food items are among approximately 850 food products analysed by the USDA nutrient data laboratory.

 

Food productSugar content in grams/ 100 grams food
Tomato products, canned, paste, without salt added 10.4
Peaches, canned, juice pack, solids and liquids 10.3
Peaches, canned, juice pack, solids and liquids 10.3
Cocoa mix, powder, prepared with water 10.2
Apples, raw, without skin 10.1
Applesauce, canned, unsweetened, without added ascorbic acid 10.1
Milk, canned, evaporated, without added vitamin A 10.0
Bread, mixed-grain (includes whole-grain, 7-grain) 10.0
Cereals ready-to-eat, GENERAL MILLS, Wheat CHEX 10.0
Pineapple juice, canned, unsweetened, without added ascorbic acid 10.0
Milk, chocolate, fluid, commercial, lowfat 9.9
Plums, raw 9.9
Pie, blueberry, commercially prepared 9.9
Pancakes plain, frozen, ready-to-heat (includes buttermilk) 9.7
Pears, canned, juice pack, solids and liquids 9.7
Pears, canned, juice pack, solids and liquids 9.7
Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water 9.6
Milk, chocolate, fluid, commercial, reduced fat 9.6
Milk, chocolate, fluid, commercial, whole 9.5
Oranges, raw, all commercial varieties 9.4
Oranges, raw, all commercial varieties 9.4
Peanut butter, smooth style, with salt 9.3
Apricots, raw 9.2
Grapefruit juice, white, raw 9.1
Salad dressing, home recipe, cooked 9.1
Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES 9.1
Beans, baked, canned, plain or vegetarian 9.0
Snacks, beef jerky, chopped and formed 9.0
Kiwi fruit, (chinese gooseberries), fresh, raw 9.0
Carbonated beverage, SPRITE, lemon-lime, without caffeine 9.0
Carbonated beverage, cola, contains caffeine 9.0
Sauce, pasta, spaghetti/marinara, ready-to-serve 8.9
Grapefruit juice, white, canned, unsweetened 8.9
Bread, oatmeal, toasted 8.8
Carbonated beverage, ginger ale 8.7
Beans, baked, canned, with pork and sweet sauce 8.6
Sweet potato, cooked, baked in skin, without salt 8.4
Peanut butter, chunk style, with salt 8.4
Eggnog 8.4
Orange juice, canned, unsweetened 8.4
Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water 8.4
Orange juice, raw 8.4
Peaches, raw 8.4
Malted drink mix, natural, with added nutrients, powder, prepared with whole milk 8.4
Tea, instant, sweetened with sugar, lemon-flavored, without added ascorbic acid, powder, prepared 8.3
Salad dressing, italian dressing, commercial, regular 8.3
Muffins, oat bran 8.2
Biscuits, plain or buttermilk, refrigerated dough, higher fat, baked 8.1
Bread, oatmeal 8.1
Biscuits, plain or buttermilk, refrigerated dough, lower fat, baked 8.1
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, prepared with boiling water 8.1
Cereals, QUAKER,Instant Oatmeal, apples and cinnamon, prepared with boiling water 8.1
Cereals ready-to-eat, GENERAL MILLS, Rice CHEX 8.0
Cream, whipped, cream topping, pressurized 8.0
Horseradish, prepared 8.0
Beets, cooked, boiled, drained 8.0
Nectarines, raw 7.9
Cereals ready-to-eat, wheat germ, toasted, plain 7.9
Melons, cantaloupe, raw 7.9
Nuts, pistachio nuts, dry roasted, with salt added 7.8
Alcoholic beverage, wine, dessert, sweet 7.8
Fish, herring, Atlantic, pickled 7.7
Yogurt, plain, skim milk, 13 grams protein per 8 ounce 7.7
Muffins, corn, commercially prepared 7.5
Cheese food, pasteurized process, american, without di sodium phosphate 7.4
Cheese spread, pasteurized process, american, without di sodium phosphate 7.3
Grapefruit, raw, white, all areas 7.3
Spices, chili powder 7.3
Pears, asian, raw 7.1
Crackers, cheese, sandwich-type with peanut butter filling 7.0
Danish pastry, cheese 6.9
Spices, parsley, dried 6.9
Grapefruit, raw, pink and red, all areas 6.9
Eclairs, custard-filled with chocolate glaze, prepared from recipe 6.6

 

Diabetes management: Low carbohydrate diet --an overview
Diabetes management: carbohydrate restriction and weight loss
Diabetes management: Low carbohydrate diet and glycemic control
Diabetes management: Low carbohydrate diet , postprandial hyperglycemia and dyslipidemia
Diabetes management: Low carbohydrate diet, insulin resistance and hypertension
Diabetes management: Low carbohydrate diet -- conclusion

Blood sugar management related articles:
Low blood sugar cookbooks

 

Data source of sugar content in foods: USDA National Nutrient Database for Standard Reference, Release 19.