Protein in foods · Carbs · Calories · Sugar in foods
How much sugar is in common foods?
Sugar for everyday foods — grams per common serving and per 100 g — ranked by sugar content. Every number here is naturally occurring sugar (whole foods carry no added sugar), and it comes packaged with fiber, water and nutrients — which is what makes whole-fruit sugar different from the added sugar we penalize on packaged products. Use it to compare, not to fear fruit.
| Food | Serving | Sugar / serving | Sugar / 100 g |
|---|---|---|---|
| Grapes | 1 cup (151 g) | 23.4 g | 15.5 g |
| Mango | 1 cup sliced (165 g) | 22.6 g | 13.7 g |
| Cherries | 1 cup (138 g) | 17.7 g | 12.8 g |
| Banana | 1 medium (118 g) | 14.4 g | 12.2 g |
| Apple | 1 medium (182 g) | 18.9 g | 10.4 g |
| Blueberries | 1 cup (148 g) | 14.8 g | 10 g |
| Pineapple | 1 cup chunks (165 g) | 16.3 g | 9.9 g |
| Orange | 1 medium (131 g) | 12.3 g | 9.4 g |
| Grapefruit | 1/2 medium (123 g) | 8.5 g | 6.9 g |
| Corn | 1 ear (90 g) | 5.7 g | 6.3 g |
| Watermelon | 1 cup diced (152 g) | 9.4 g | 6.2 g |
| Strawberries | 1 cup sliced (166 g) | 8.1 g | 4.9 g |
| Carrots | 1 medium (61 g) | 2.9 g | 4.7 g |
USDA reference values, not a Labelgrade (that's for branded packaged products, where we penalize added sugar). Also see carbs in common foods and the added-sugar calculator.