Nutrient guide
Sugar in food: foods high in sugar
Sweet drinks, dried fruit, sweets and flavored dairy carry the most sugar per serving. Here are the U.S. and EU reference values and 15 common foods ranked by total sugars per serving.
What counts as sugar?
Sugars are the simplest carbohydrates. Some occur naturally, like fructose in fruit and lactose in milk; others are added during processing or cooking, like table sugar, honey and syrups.
Nutrition labels list total sugars, natural and added together, and Track Macro records total sugars too. The values below are total sugars as listed by USDA. Dietary guidance on limits focuses on added sugars.
How much sugar is recommended per day?
| Reference | Amount per day |
|---|---|
| Added sugars (U.S. Dietary Guidelines) | less than 10% of calories |
| Total sugars, adults (EU reference intake on food labels) | 90 g |
Values for children and during pregnancy or breastfeeding are different; see the source.
Source: Dietary Guidelines for Americans, 2020–2025, Appendix 1 (Table A1-2); Regulation (EU) No 1169/2011, Annex XIII. Reference values differ between countries. For European values, see the EFSA DRV Finder.
Sugar in common foods
| Food | Serving | Per serving (g) | Per 100 g (g) |
|---|---|---|---|
| Cola | 1 can (370 g) | 37 | 9.9 |
| Low-fat fruit yogurt | 1 container (170 g) | 32 | 19 |
| Medjool dates | 2 pieces (48 g) | 32 | 66 |
| Chocolate milk (reduced fat) | 1 cup (250 g) | 24 | 9.6 |
| Apple juice (unsweetened) | 1 cup (248 g) | 24 | 9.6 |
| Grapes | 1 cup (151 g) | 23 | 15 |
| Milk chocolate | 1 bar (44 g) | 23 | 52 |
| Mango | 1 cup (165 g) | 23 | 14 |
| Orange juice | 1 cup (248 g) | 21 | 8.4 |
| Orange juice with added calcium and vitamin D | 1 cup (249 g) | 21 | 8.3 |
| Apple with skin | 1 piece (182 g) | 19 | 10 |
| Raisins | 1 oz (28 g) | 18 | 65 |
| Honey | 1 tbsp (21 g) | 17 | 82 |
| Vanilla ice cream | ½ cup (66 g) | 14 | 21 |
| Milk (2% fat, vitamin D added) | 1 cup (244 g) | 12 | 5.1 |
Ranked by amount per serving among 146 common foods, with at most 5 from any one food group so the list stays varied. Values are for the form named (raw, cooked or canned) and vary by variety, brand and preparation. Values are total sugars, natural and added together.
Food values: USDA FoodData Central (SR Legacy), public domain. FDC IDs, in table order: 174852, 171285, 168191, 170880, 173933, 174683, 167587, 169910, 169098, 169101, 171688, 168165, 169640, 167575, 171267.
How to see your own sugar intake
Track Macro is a calorie counter and macro tracker for iPhone that also records micronutrients. Log a meal with a photo, one line of text, a barcode scan or a search of Open Food Facts, then adjust any value before you save. Save your usual meals and log them again in one tap.
Total sugars are among the around 30 nutrients recorded for each food you log in Track Macro. Open any entry to see its full breakdown.
The free All nutrients view shows all 30 nutrients against your own targets, today or as a 7-day average, with plain labels: below your target, on track, above your limit. Tap any nutrient to see your last 7 days against your target, plus the foods that supplied it. You can also see your gaps this week: the nutrients most often below your target.
Photos are estimated on our server. On iPhones with Apple Intelligence (iOS 26), typed meals are understood on your device first. Your diary stays on your iPhone, and the app is free to use on iOS 17 or later.
Download on theApp StoreQuestions
How much sugar per day is recommended?
The U.S. Dietary Guidelines advise keeping added sugars to less than 10% of calories. On EU food labels, the reference intake for total sugars is 90 g a day.
Which foods are highest in sugar?
Among the foods in the table, cola (37 g), low-fat fruit yogurt (32 g), and medjool dates (32 g) have the most per serving. Per 100 g, the most concentrated are honey (82 g), medjool dates (66 g), and raisins (65 g).
How can I track my sugar intake?
Log your meals in Track Macro. The free All nutrients view shows total sugars against your own limit, today or as a 7-day average. Tap them to see your last 7 days and the foods that supplied them.
General information, not medical advice. Food values vary by brand, variety and preparation. If you have a health condition or take medication, talk to a doctor or registered dietitian before changing your diet.