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| Food Name | Sugars | Glycemic Index | |
| Milk, human | 6.9 | | |
| Milk | 5.2 | 29.5 | |
| Milk, cow's, fluid, whole | 5.3 | 27.0 | |
| Milk, cow's, fluid, whole, low-sodium | 4.5 | 31.0 | |
| Milk, calcium fortified, cow's, fluid, whole | 5.2 | 31.0 | |
| Milk, calcium fortified, cow's, fluid, 1% fat | 5.2 | 32.0 | |
| Milk, calcium fortified, cow's, fluid, skim or nonfat | 4.9 | 32.0 | |
| Milk, cow's, fluid, other than whole ("lowfat") | 5.1 | 32.0 | |
| Milk, cow's, fluid, 2% fat | 5.1 | 29.5 | |
| Milk, cow's, fluid, acidophilus, 1% fat | 5.2 | 32.0 | |
| Milk, cow's, fluid, acidophilus, 2% fat | 5.1 | 29.5 | |
| Milk, cow's, fluid, 1% fat | 5.2 | 32.0 | |
| Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat | 5.1 | 32.0 | |
| Milk, cow's, fluid, filled with vegetable oil | 4.7 | | |
|
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, white, confectioner's, powdered |
97.9 |
68 |
| Nougat, chocolate covered |
74.4 |
65 |
| Sugar, brown, liquid |
66.8 |
68 |
| Nougat, with caramel, chocolate covered |
60.7 |
65 |
| 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 |
| Cookie, vanilla with caramel, coconut, and chocolate coating |
50.5 |
63 |
| Fig, dried, uncooked |
47.9 |
61 |
| High-Sugar and High-Glycemic Index Foods |
Sugars |
GI |
| Chocolate flavored frosted puffed corn cereal |
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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| Granola bar, with coconut, chocolate-coated |
34.3 |
62 |
| Doughnut, raised or yeast, chocolate covered |
34.2 |
76 |
| 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 butter |
31.8 |
64 |
| Cake, pumpkin, without icing |
31.4 |
62 |
| Ice cream bar or stick, chocolate ice cream, chocolate covered |
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, 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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