Top 10 Foods Highest in Sucrose

Sucrose is a disaccharide created by the combination of glucose and fructose. Sucrose is mainly found in plants and is the primary component of most granulated sugars we use in baking. These sugars are mainly refined from sugar beets or sugar cane.

Sucrose consumption should be limited or avoided. High sucrose foods include granulated sugar, drink powders, syrups, cookies, cakes, dark chocolate, puddings, pies, processed cereals, dried fruits, ice cream, and cereal bars. For more high sucrose foods, see the extended list of sucrose rich foods.


#1: Sugars (Granulated Sugar)
Up to 99.8% Sucrose
Sucrose in 100g 1 cup (200g)1 tsp (4g)
99.8g (25 tsp) 199.6g (49.9 tsp)4.2g (1 tsp)
Other Sugars High in Sucrose (Percent Sucrose): Turbinado (99%) and Brown Sugar (95%). Click to see complete nutrition facts.


#2: Drink Powders (Lemonade)
Up to 74.5% Sucrose
Sucrose in 100g 1 cup (218g)
74.5g (18.6 tsp) 162.3g (40.6 tsp)
Other Drinks and Drink Powders High in Sucrose (Percent Sucrose): Gatorade Powder (60%), Cran Lemonade (8%), Sweetened Coffee (7.5%). Cranberry Juice (6%), and Red Bull (5%). Click to see complete nutrition facts.


#3: Syrups (Maple Syrup)
Up to 58.3% Sucrose
Sucrose in 100g 1 cup (315g)1 serving 1/4 cup (83g)
58.3g (14.6 tsp) 183.7g (45.9 tsp)48.4g (12.1 tsp)
Other syrups high in Sucrose (Percent Sucrose): Chocolate Syrup (60%), Sweetened Coconut Cream (52%), Molasses (29%). Click to see complete nutrition facts.


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#4: Cookies and Cakes (Vanilla Cream Cookes)
Up to 47.9% Sucrose
Sucrose in 100g 3 cookies (45g)
47.9g (12 tsp) 21.6g (5.4 tsp)
Other Cookies and Cakes High Sucrose (Percent Sucrose): Chocolate Sandwhich (49%), Lemon Wafer (42%), Kit Kat Bar (40%), Chocolate Cake (37%), Yellow Cake with Chocolate Frosting (36%), Pound Cake (31%), Blueberry Muffins (28%). Click to see complete nutrition facts.


#5: Dark Chocolate (45% - 59% Cocoa)
Up to 46.3% Sucrose
Sucrose in 100g 1 bar (162g)1 oz (28g)
46.3g (11.6 tsp) 74.9g (18.7 tsp)13.1g (3.3 tsp)
60-69% Cocoa contains 36% Sucrose. 70-85% Cocoa contains 24% Sucrose. Click to see complete nutrition facts.


#6: Puddings and Pies (Dulce de Leche)
Up to 41.8% Sucrose
Sucrose in 100g 1 tbsp (19g)
41.8g (10.4 tsp) 7.9g (2 tsp)
Other puddings and pies high in Sucrose (Percent Sucrose): Chocolate Pudding (15%), Vanilla Pudding (15%), Pecan Pie (14%), Apple Pie (11%), Pumpkin Pie (9%). Click to see complete nutrition facts.


#7: Processed Cereals (Golden Puffs)
Up to 35.5% Sucrose
Sucrose in 100g 3/4 cup (1 NLEA serving) (27g)1 cup (37g)
35.5g (8.9 tsp) 9.6g (2.4 tsp)13.2g (3.3 tsp)
Other Processed Cereals High in Sucrose (Percent Sucrose): Frosted Flakes (31%), Instant Brown Sugar and Maple Oats (30%), Honey Nut Cherrios (29%), Lucky Charms (29%), Instant Cinnamon and Spice Oats (25%), Cinnamon Toast Crunch (21%), Honey Bunches of Oats (17%). Click to see complete nutrition facts.


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#8: Dried Fruits (Dates)
Up to 23.8% Sucrose
Sucrose in 100g 1 cup, chopped (147g)1 date, pitted (7g)
23.8g (6 tsp) 35g (8.8 tsp)1.7g (0.4 tsp)
Other Dried Fruits High in Sucrose (Percent Sucrose): Dried Sweetened Cranberries (16%), Dried Peaches (15%), Dried Apricots (8%). Click to see complete nutrition facts.


#9: Ice Cream (Hot Fudge Sundae)
Up to 19.7% Sucrose
Sucrose in 100g 1 item (6.3 oz) (179g)
19.7g (4.9 tsp) 35.2g (8.8 tsp)
Click to see complete nutrition facts.


#10: Energy and Cereal Bars (Granola Bar)
Up to 16.5% Sucrose
Sucrose in 100g 1 bar (1.5 oz) (43g)1 bar (1 oz) (28g)
16.5g (4.1 tsp) 7.1g (1.8 tsp)4.6g (1.2 tsp)
Click to see complete nutrition facts.

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Fried Plantains 11.9g (3tsp) per 100 gram serving20.2g (5tsp) per 1 cup (169 grams) Click to see complete nutrition facts for Fried Yellow Plantains
Shrimp Crackers 21.4g (5.4tsp) per 100 gram serving0g (0tsp) per (0 grams) Click to see complete nutrition facts for Shrimp Crackers
Orange Chicken (Chinese Fast Food) 12.3g (3.1tsp) per 100 gram serving7.7g (1.9tsp) per 3 pieces (63 grams)79.7g (19.9tsp) per 1 order (648 grams) Click to see complete nutrition facts for Orange Chicken (Chinese Fast Food)
Wheat Crackers 11.9g (3tsp) per 100 gram serving1.7g (0.4tsp) per 2 crackers 1 serving (15 grams)4g (1tsp) per 16 crackers 1 serving (34 grams) Click to see complete nutrition facts for Wheat Crackers
Sesame Chicken (Chinese Fast Food) 11.8g (2.9tsp) per 100 gram serving64.5g (16.1tsp) per 1 order (547 grams) Click to see complete nutrition facts for Sesame Chicken (Chinese Fast Food)
General Tso's Chicken (Chinese Fast Food) 10.5g (2.6tsp) per 100 gram serving5.5g (1.4tsp) per 3 pieces (53 grams)56g (14tsp) per 1 order (535 grams) Click to see complete nutrition facts for General Tso's Chicken (Chinese Fast Food)
Coleslaw (KFC, Fast Food) 10.2g (2.5tsp) per 100 gram serving19.4g (4.9tsp) per 1 cup (191 grams)11.4g (2.9tsp) per 1 package (112 grams) Click to see complete nutrition facts for Coleslaw (KFC, Fast Food)
Smooth Peanut Butter (Sweetened) 10.3g (2.6tsp) per 100 gram serving3.3g (0.8tsp) per 2 tbsp (32 grams)26.4g (6.6tsp) per 1 cup (258 grams) Click to see complete nutrition facts for Smooth Peanut Butter (Sweetened)
Wasabi 8.4g (2.1tsp) per 100 gram serving1.7g (0.4tsp) per 1 tablespoon (20 grams) Click to see complete nutrition facts for Wasabi
Mangos 7g (1.7tsp) per 100 gram serving11.5g (2.9tsp) per 1 cup pieces (165 grams)23.4g (5.9tsp) per 1 fruit without refuse (336 grams) Click to see complete nutrition facts for Mangos
Corn Dogs 6.2g (1.6tsp) per 100 gram serving4.9g (1.2tsp) per 1 corndog (78 grams)1.1g (0.3tsp) per 1 corndog mini (17 grams) Click to see complete nutrition facts for Corn Dogs
Horchata 6.2g (1.5tsp) per 100 gram serving14.1g (3.5tsp) per 1 cup (228 grams) Click to see complete nutrition facts for Restaurant Style Horchata

  1. USDA National Nutrient Database for Standard Reference, Release 28.