Sugar Content of Foods

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Food NameSugarsGlycemic Index 
Milk, human6.9 
Milk, cow's, fluid, whole5.327.0
Milk, cow's, fluid, whole, low-sodium4.531.0
Milk, calcium fortified, cow's, fluid, whole5.231.0
Milk, calcium fortified, cow's, fluid, 1% fat5.232.0
Milk, calcium fortified, cow's, fluid, skim or nonfat4.932.0
Milk, cow's, fluid, other than whole ("lowfat")5.132.0
Milk, cow's, fluid, 2% fat5.129.5
Milk, cow's, fluid, acidophilus, 1% fat5.232.0
Milk, cow's, fluid, acidophilus, 2% fat5.129.5
Milk, cow's, fluid, 1% fat5.232.0
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat5.132.0
Milk, cow's, fluid, filled with vegetable oil4.7 

Usage Note

This food database provides the sugar content in approximately 7,000 foods and the glycemic index ratings of about 3,800 foods.

  • Sugar values in table are calculated per 100g of food.
  • Glycemic indices are color coded: Red for High GI, Green for low GI and Yellow for medium GI foods with gradual gradation between GI values. This means, for example, among the high GI foods, those with lower GI ratings will be less red and more yellow. Similarly with low GI foods. Those with lower GI are coded with greener color.
  • Click on column header to sort foods by name or by Glycemic Index or Sugars content.
  • Pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and alcohol, if exists).

Our Sugar-Related Nutrient Databases

Individual sugars: Fructose, galactose, glucose, lactose, maltose, sucrose.
Multiple sugars: Fructose, glucose and sucrose.
UK Nutrient Databank: Glucose, galactose, fructose, sucrose, maltose, lactose and total sugars in foods commonly available in the UK.

Glycemic Index Info from National Institutes of Health

The Glycemic Index (GI) is a measure of the glycemic effect of carbohydrate in a particular food compared to an equivalent amount of carbohydrate in a standard amount of glucose or white bread.

Foods with a high glycemic index release glucose quickly and cause a rapid rise in blood glucose. Foods with a low glycemic index release glucose slowly into the blood.

Glycemic Index Info from Harvard School of Public Health

Carbohydrates and the Glycemic Index

Dividing carbohydrates into simple and complex makes sense on a chemical level. But it doesn't do much to explain what happens to different kinds of carbohydrates inside the body. For example, the starch in white bread and French-fried potatoes clearly qualifies as a complex carbohydrate. Yet the body converts this starch to blood sugar nearly as fast as it processes pure glucose. Fructose (fruit sugar) is a simple carbohydrate, but it has a minimal effect on blood sugar.
A new system, called the glycemic index, aims to classify carbohydrates based on how quickly and how high they boost blood sugar compared to pure glucose. Foods with a high glycemic index, like white bread, cause rapid spikes in blood sugar. Foods with a low glycemic index, like whole oats, are digested more slowly, causing a lower and gentler change in blood sugar. Foods with a score of 70 or higher are defined as having a high glycemic index; those with a score of 55 or below have a low glycemic index.

Our Carb-Related Online Databases

See our most complete directory of Carbohydrate-Related Online Databases with nutrient data on fiber, starch, sugars, fructose, lactose, galactose, maltose, sucrose, glucose, complex carb and net carb calculators, foods with no carb as well as the largest online database of glycemic index and glycemic load of foods.

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Foods High in Sugar and in Glycemic Index

List of top 100 foods in sugar content and in glycemic index. Sugar content is in grams and per 100 grams of food weight.

High-Sugar and High-Glycemic Index Foods Sugars GI

Sugar, white, granulated or lump 99.9 68

Sugar 99.9 68

Sugar, white, confectioner's, powdered 97.9 68

Sugar, raw 96.2 68

Sugar, brown 96.2 68

Sugar, cinnamon 93.6 68

Skittles 76.0 70

Nougat, chocolate covered 74.4 65

Licorice 70.0 78

Currants, dried 67.3 64

Sugar, brown, liquid 66.8 68

Date 63.4 103

Hard candy 62.9 70

Nougat, with caramel, chocolate covered 60.7 65

Raisins 59.2 64

Gumdrops 59.0 78

Smacks, Kellogg's (formerly Honey Smacks) 56.0 71

Malt-O-Meal Golden Puffs (formerly Sugar Puffs) 56.0 71

Granola bar, nonfat 55.3 61

Breakfast bar, cereal crust with fruit filling, fat free 55.0 72

Wheat, puffed, presweetened with sugar 55.0 71

Milk, condensed, sweetened, undiluted 54.4 61

Milk, condensed, sweetened 54.4 61

Puffed wheat cereal, presweetened (Includes: Golden Crisp, formerly called Super Golden Crisp) 53.9 71

MARS Bar 52.1 65

Cookie, vanilla with caramel, coconut, and chocolate coating 50.5 63

Fruit leather 49.2 99

Raisins, cooked 48.1 64

Fig, dried, uncooked 47.9 61

High-Sugar and High-Glycemic Index Foods Sugars GI

Corn Pops 47.9 80

Chocolate flavored frosted puffed corn cereal 47.0 80

Cocoa Puffs 47.0 80

Cookie, vanilla sandwich, reduced fat 47.0 77

Malt-O-Meal Coco-Roos 46.5 77

Granola bar, chocolate-coated 46.2 62

Malt-O-meal Tootie Fruities 45.7 69

Cookie, fortune 45.4 77

Cake, sponge, chocolate, with icing 45.1 87

Oh's, Honey Graham 45.1 71

Puffed rice cereal with cocoa (Includes: Cocoa Pebbles) 44.0 77

Frosted Cheerios 44.0 74

Granola bar, oats, fruit and nuts, lowfat 43.5 61

Cake, angel food, with icing 43.3 67

Apple Cinnamon Cheerios 42.0 74

Crackers, graham, chocolate covered 41.6 74

Cake, pumpkin, with icing 41.6 62

Cake, pumpkin 41.6 62

Fruit Rings 41.2 69

Froot Loops 41.2 69

Cookie, vanilla wafer, reduced fat 41.1 77

Doughnut, custard-filled, with icing 40.8 76

Cookie, shortbread, reduced fat 40.3 64

Cookie, vanilla sandwich 39.3 77

Cake, carrot, with icing 39.1 62

Cake, carrot 39.1 62

Muffin, pumpkin 37.9 62

Cookie, vanilla wafer 37.5 77

Crackers, graham, with raisins 37.5 74

Cookie, butterscotch chip 36.5 64

Cake, cupcake, not chocolate, with icing or filling, lowfat, cholesterol free 36.1 73

High-Sugar and High-Glycemic Index Foods Sugars GI

Raisin Bran, Total 36.0 61

Cookie, vanilla waffle creme 35.4 77

Cookie, graham cracker sandwich with chocolate and marshmallow filling 35.3 74

French cruller 35.1 76

Breakfast bar, cereal crust with fruit filling, lowfat 35.1 72

Honey Nut Cheerios 35.0 74

Malt-O-Meal Honey and Nut Toasty O's 35.0 74

Golden Grahams 35.0 71

Granola bar, with coconut, chocolate-coated 34.3 62

Doughnut, raised or yeast, chocolate covered 34.2 76

Cocoa Krispies 34.0 77

Granola bar, peanuts, oats, sugar, wheat germ 34.0 61

Doughnut, chocolate, raised or yeast, with chocolate icing 33.2 76

Honey Crunch Corn Flakes, Kellogg's 33.0 72

Crispy Wheats'n Raisins 33.0 61

Cake, carrot, without icing 32.6 62

Sugar (white) and water syrup 32.5 68

Cracklin' Oat Bran 32.0 77

Raisin Bran, Kellogg 32.0 61

Doughnut, chocolate, cake type 31.9 76

Cookie, peanut 31.8 64

Cookie, peanut butter 31.8 64

Cake, pumpkin, without icing 31.4 62

Crackers, graham 31.1 74

Berry Berry Kix 31.0 113

Ice cream bar or stick, chocolate ice cream, chocolate covered 30.9 61

Raisin bran 30.9 61

Milk, condensed, sweetened, diluted 30.7 61

Rice Krispies Treats Cereal (Kellogg's) 30.1 82

Fig, dried, cooked, with sugar 30.1 61

Doughnut, chocolate, cake type, with chocolate icing 30.0 76

High-Sugar and High-Glycemic Index Foods Sugars GI

Ice cream bar or stick, rich chocolate ice cream, thick chocolate covering 30.0 61

Ice cream bar or stick, rich ice cream, thick chocolate covering 29.9 61

Cake, angel food 29.7 67

Cake, angel food, without icing 29.7 67

Doughnut, wheat, chocolate covered 29.3 76

Cookie, batter or dough, raw, not chocolate 29.2 64

Cake, angel food, chocolate, without icing 28.9 67

Doughnut, cake type, chocolate covered, dipped in peanuts 28.5 76

Healthy Choice Almond Crunch with raisins, Kellogg's 28.1 68

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