Top 35 Foods Highest in Total Sugars Per 100 Calories (Nutrient Density)

Maximize Total Sugars (g) while staying in a calorie deficit: USDA foods ranked by Total Sugars delivered per 100 kcal of energy. Simple mono- and disaccharides providing rapid glycemic energy.

USDA Leaderboard: Top 35 Foods Highest in Total Sugars Per 100 Calories (Nutrient Density)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Passion-fruit juice, purple, raw (13.4 g per 100g).

Rank	USDA Food Item	Total Sugars / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Passion-fruit juice, purple, raw	13.4 g	26.8%	26.3 g	51 kcal · 0.39g P
#2	Pear nectar	15.2 g	30.3%	25.3 g	60 kcal · 0.11g P
#3	Peach nectar	12.1 g	24.2%	24.7 g	49 kcal · 0.1g P
#4	Mango nectar	12.4 g	24.9%	24.4 g	51 kcal · 0.11g P
#5	Mango nectar, canned	12.4 g	24.9%	24.4 g	51 kcal · 0.11g P
#6	Papaya juice, 100%	13.9 g	27.8%	24.4 g	57 kcal · 0.17g P
#7	Papaya nectar	13.9 g	27.8%	24.4 g	57 kcal · 0.17g P
#8	Papaya nectar, canned	13.9 g	27.8%	24.4 g	57 kcal · 0.17g P
#9	Orange, canned, in syrup	13.4 g	26.8%	24.4 g	55 kcal · 0.59g P
#10	Marmalade, orange	60 g	100%	24.4 g	246 kcal · 0.3g P
#11	Grapes, american type (slip skin), raw	16.2 g	32.5%	24.3 g	67 kcal · 0.63g P
#12	Pineapple, canned, in syrup	14.9 g	29.8%	24 g	62 kcal · 0.4g P
#13	Dates, medjool	66.5 g	100%	24 g	277 kcal · 1.81g P
#14	Orange, canned, juice pack	8.87 g	17.7%	24 g	37 kcal · 0.62g P
#15	Passion-fruit juice, yellow, raw	14.2 g	28.5%	23.8 g	60 kcal · 0.67g P
#16	Pear, dried	62.2 g	100%	23.7 g	262 kcal · 1.87g P
#17	Strawberries, canned	21.8 g	43.7%	23.7 g	92 kcal · 0.56g P
#18	Cherries, canned	17.4 g	34.8%	23.5 g	74 kcal · 0.71g P
#19	Apple, dried	57.2 g	100%	23.5 g	243 kcal · 0.93g P
#20	Sweet potato paste	71.8 g	100%	23.5 g	305 kcal · 0.49g P
#21	Pineapple, canned, juice pack	11.3 g	22.5%	23.5 g	48 kcal · 0.44g P
#22	Mango, canned	15.2 g	30.5%	23.4 g	65 kcal · 0.62g P
#23	Pomegranate juice, bottled	12.7 g	25.3%	23.4 g	54 kcal · 0.15g P
#24	Grapefruit juice, white, raw	9.1 g	18.2%	23.3 g	39 kcal · 0.5g P
#25	Blueberries, frozen, sweetened	19.7 g	39.4%	23.2 g	85 kcal · 0.4g P
#26	Pear, canned, in syrup	13.6 g	27.2%	23.1 g	59 kcal · 0.18g P
#27	Tangerine juice, raw	9.9 g	19.8%	23 g	43 kcal · 0.5g P
#28	Peach, canned, in syrup	12.4 g	24.8%	23 g	54 kcal · 0.4g P
#29	Mango, frozen	13.7 g	27.3%	22.8 g	60 kcal · 0.82g P
#30	Plum, canned	12.4 g	24.9%	22.6 g	55 kcal · 0.52g P
#31	Honeydew melon, raw	8.12 g	16.2%	22.6 g	36 kcal · 0.54g P
#32	Melons, honeydew, raw	8.12 g	16.2%	22.6 g	36 kcal · 0.54g P
#33	Dates, deglet noor	63.4 g	100%	22.5 g	282 kcal · 2.45g P
#34	Papaya, dried	67.5 g	100%	22.4 g	302 kcal · 1.25g P
#35	Pear, canned, juice pack	10 g	20.1%	22.3 g	45 kcal · 0.23g P

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