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Foods high in sugar fall into two groups that matter differently for health guidance. The first is foods with added sugars: regular soda, fruit drinks, candy, desserts, sweetened cereals and bars, and many sauces and dressings. The second is foods with naturally occurring sugars, such as fruit, plain milk and plain yogurt, which come with water, fiber or protein. Federal guidance targets the first group. This guide lists high sugar foods with USDA values, explains the FDA label rule that separates added from naturally occurring sugars, summarizes what the Dietary Guidelines say, and points out hidden sugar foods that do not taste especially sweet.
Peptide Labs does not sell foods on this list. This article is general nutrition information, not medical advice.
Key Takeaways
- The FDA Daily Value for added sugars is 50 grams, and labels show added sugars on their own line.
- The 2020-2025 Dietary Guidelines set a limit of less than 10% of daily calories from added sugars from age 2, and no added sugars before age 2.
- The 2025-2030 Dietary Guidelines say no amount of added sugars is recommended and advise avoiding sugar-sweetened beverages.
- Sweet drinks are the largest single source of added sugars in US diets, about a quarter of the total.
- Ketchup, dressings, flavored yogurt, granola, bread and sweet pickles are common hidden sources.
Added vs naturally occurring sugars: the FDA label rule
Since the updated Nutrition Facts label, packages show Total Sugars and, indented beneath it, a line that reads “Includes X g Added Sugars”. Under the FDA regulation (21 CFR 101.9), added sugars are sugars added during processing or packaged as such, including table sugar and other free sugars, sugars from syrups and honey, and sugars from concentrated fruit or vegetable juices beyond what the same volume of 100% juice would contain. The sugar naturally present in fruit, vegetables and plain milk is not counted as added.
Only added sugars have a Daily Value: 50 grams, based on a 2,000-calorie reference diet. Total sugars have no Daily Value. Single-ingredient sweeteners such as honey and maple syrup are a special case: under FDA guidance their labels show the percent Daily Value for added sugars but need not list the grams. Our honey vs sugar guide explains that rule.
What the Dietary Guidelines say about added sugars
- 2020-2025 Dietary Guidelines: limit added sugars to less than 10% of calories per day starting at age 2, and avoid foods and drinks with added sugars before age 2. The same report found that added sugars average almost 270 calories a day in the US, more than 13% of total calories.
- 2025-2030 Dietary Guidelines: state that no amount of added sugars or non-nutritive sweeteners is recommended or considered part of a healthy diet, that one meal should contain no more than 10 grams of added sugars, and that people should avoid sugar-sweetened beverages such as sodas, fruit drinks and energy drinks.
- Both editions: count sugars in fruit and plain milk as naturally occurring, not added.
These are population guidelines and label reference values, not personal targets. A dietitian can help if you have diabetes, are pregnant or are planning meals for a child.
Foods high in sugar: USDA values by group
The table uses the USDA FoodData Central SR Legacy database. SR Legacy reports total sugars only; it does not split added from naturally occurring sugars, so check the Added Sugars line on packaged foods. Per-100-gram values let you compare foods of different serving sizes. Foods are grouped, not ranked.
| Food and serving (USDA FDC ID) | Calories | Total sugars per serving | Total sugars per 100 g | Fiber per serving |
|---|---|---|---|---|
| Cola, regular, 12 fl oz can (174852) | 155 | 36.8 g | 9.9 g | 0 g |
| Fruit punch drink, 1 cup (171914) | 119 | 28.0 g | 11.3 g | 0 g |
| Orange juice, 1 cup (169098) | 112 | 20.8 g | 8.4 g | 0.5 g |
| Chocolate milk, reduced fat, 1 cup (170880) | 190 | 23.9 g | 9.6 g | 1.8 g |
| Fruit yogurt, low fat, 6 oz (170889) | 168 | 31.7 g | 18.6 g | 0 g |
| Ketchup, 1 tbsp (168556) | 17 | 3.6 g | 21.3 g | 0.1 g |
| French dressing, regular, 1 tbsp (171414) | 67 | 2.8 g | 17.4 g | 0.4 g |
| Frosted oat cereal with marshmallows, 3/4 cup (169039) | 120 | 10.8 g | 36.1 g | 1.3 g |
| Granola bar, hard, plain, 1 bar (167542) | 132 | 8.0 g | 28.6 g | 1.5 g |
| Hard candy, 1 oz (167990) | 112 | 17.8 g | 62.9 g | 0 g |
| Vanilla ice cream, 1/2 cup (167575) | 137 | 14.0 g | 21.2 g | 0.5 g |
| Glazed doughnut, 1 oz (172758) | 119 | 6.4 g | 22.8 g | 0.6 g |
| Granulated sugar, 1 tsp (169655) | 16 | 4.2 g | 99.8 g | 0 g |
| Honey, 1 tbsp (169640) | 64 | 17.2 g | 82.1 g | 0 g |
| Maple syrup, 1 tbsp (169661) | 52 | 12.1 g | 60.5 g | 0 g |
| Peaches canned in heavy syrup, 1 cup (169112) | 194 | 48.8 g | 18.6 g | 3.4 g |
| Dried cranberries, sweetened, 1/4 cup (171723) | 123 | 29.0 g | 72.6 g | 2.1 g |
| Raisins, 1 small box (168165) | 129 | 28.0 g | 65.2 g | 1.9 g |
| Medjool date, 1 pitted (168191) | 66 | 16.0 g | 66.5 g | 1.6 g |
| Grapes, 1 cup (174683) | 104 | 23.4 g | 15.5 g | 1.4 g |
Sweet drinks
In the 2020-2025 Dietary Guidelines, sugar-sweetened beverages supplied 24% of added sugars in US diets, more than any other category, with sweetened coffee and tea adding another 11%. A 12-ounce can of regular cola has about 37 grams of sugar in USDA data, all of it added. Orange juice has no added sugar when it is 100% juice, but it has little fiber compared with whole oranges.
Desserts, candy and sweet baked goods
Desserts and sweet snacks made up 19% of added sugars, and candy and sugars another 9%. Hard candy is about 63% sugar by weight, and cookies, doughnuts and ice cream sit between about 20% and 33%.
Sweeteners
Table sugar, honey and maple syrup are almost entirely sugar, and all three count as added sugars when added to food. Our guides to brown and white sugar, maple syrup, agave and high fructose corn syrup compare them.
Dried and canned fruit
Drying removes water, so raisins and dates are about two-thirds sugar by weight, naturally occurring in plain dried fruit. Sweetened dried cranberries and fruit canned in heavy syrup contain added sugar as well. Our guide to fruit sugar levels compares fresh fruits, and our raisins guide covers dried grapes.
Hidden sugar foods
Many hidden sugar foods are savory or sold as wholesome. These USDA entries show typical amounts; brands vary widely, so the label is the final word:
- Ketchup: about 21% sugar by weight, or 3.6 grams per tablespoon.
- Salad dressings: regular French dressing is about 17% sugar; honey mustard is similar.
- Pasta sauce: about 6.5 grams per half cup of ready-to-serve marinara; part comes from tomatoes and part may be added.
- Flavored yogurt: low-fat fruit yogurt has about four times the sugar of plain whole-milk yogurt per 100 grams; the plain yogurt’s sugar is lactose from milk.
- Granola and bars: homemade granola is about 20% sugar and a hard plain granola bar about 29%. Our granola guide covers label reading.
- Bread and sandwiches: white bread is about 6% sugar, and sandwiches supplied 7% of added sugars in the Dietary Guidelines data, through bread, sauces and condiments.
- Sweet pickles: bread and butter pickles are about 18% sugar, unlike dill pickles.
- Applesauce: a cup of sweetened applesauce has about 13 grams more sugar than unsweetened.
Reading ingredient lists for sugar
The 2025-2030 Dietary Guidelines advise looking for ingredients that include the word “sugar” or “syrup” or end in “-ose”. Names include high-fructose corn syrup, agave syrup, rice syrup, dextrose, cane sugar, fruit juice concentrate, honey and molasses. Low-calorie sweeteners and sugar alcohols are a separate category with their own labeling; see our guides to sugar alcohols and stevia.
Sugar is one part of the bigger picture of refined carbohydrates, which our refined carbs guide and low glycemic foods guide cover. If sweet foods feel hard to cut back on, see how to stop sugar cravings, and for watery, filling foods at the other end of the scale, our sibling guide to low calorie foods.
Frequently Asked Questions
What foods are high in sugar?
Regular soda, fruit drinks, candy, desserts, sweetened cereals and bars, syrups and honey, sweetened dried fruit and fruit canned in syrup. Fruit and plain milk contain naturally occurring sugar.
What are hidden sugar foods?
Foods that do not taste very sweet but often contain added sugar, such as ketchup, salad dressings, pasta sauce, flavored yogurt, granola, bread and sweet pickles.
What is the Daily Value for added sugars?
The FDA Daily Value for added sugars is 50 grams, based on a 2,000-calorie reference diet. Total sugars have no Daily Value.
Is the sugar in fruit the same as added sugar?
Chemically the sugars are similar, but FDA and the Dietary Guidelines do not count sugar naturally in whole fruit or plain milk as added sugar. Juice concentrates used as sweeteners do count.
Are high sugar foods all unhealthy?
Not all. Fruit and plain dairy bring fiber, vitamins, minerals or protein. Federal guidance is aimed at added sugars, especially sweet drinks and desserts.
Why does my label show percent Daily Value but no grams for honey?
FDA guidance lets single-ingredient sweeteners such as honey and maple syrup show the percent Daily Value for added sugars without listing grams.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Low Calorie Foods: A USDA List and What Makes Them Filling, How to Stop Sugar Cravings: Why They Happen and What Research Supports, Low Sugar Fruits: USDA Sugar per Serving, From Lowest to Highest, Foods High in Fructose: USDA Fructose per Serving, Ranked.