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Food Sources of Sugars - UK Nutrient Databank

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3013 foods found. Choose sugars to display in the OPTIONS section.
Food NameGlucoseGalactoseFructoseSucroseMaltoseLactoseTotal Sugars
Beer, mild, draught 0.0 0.01.60.01.6
Beer, bitter, canned      2.3
Beer, bitter, average0.00.00.00.02.20.02.2
Strong ale/barley wine 0.0 0.06.10.06.1
Stout, Mackeson0.40.00.30.43.50.94.6
Stout, Guinness 0.0 0.01.5 1.5
Shandy, homemade0.80.00.71.40.10.02.9
Pale ale, bottled0.70.0 0.01.30.02.0
Lager, premium1.00.00.00.01.40.02.4
Lager, low alcohol0.50.00.20.00.30.01.0
Stout, extra      2.1
Beer, bitter, draught      2.3
Shandy1.60.01.71.70.00.05.0
Stout, bottled      4.2
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  • Nutrition data are calculated per 100g of edible food weight.
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OPTIONS: Choose sugar data to display

Check or uncheck the sugars in list below to choose which sugar data to display.







Note: Sugar values expressed as monosaccharide equivalents can exceed 100g per 100g of food because on hydrolysis 100g of a disaccharide such as sucrose gives 105g monosaccharide (glucose and fructose).
100g of a polysaccharide such as starch gives 110g of the corresponding monosaccharide (glucose).
Thus white sugar appears to contain 105g carbohydrate (expressed as monosaccharide) per 100g sugar.

Sugars in Diet

Carbohydrates are the most important source of energy for your body. Your digestive system changes carbohydrates into glucose (blood sugar). Your body uses this sugar for energy for your cells, tissues and organs. It stores any extra sugar in your liver and muscles for when it is needed.

Carbohydrates are called simple or complex, depending on their chemical structure. Simple carbohydrates include sugars found naturally in foods such as fruits, vegetables, milk, and milk products. They also include sugars added during food processing and refining. Complex carbohydrates include whole grain breads and cereals, starchy vegetables and legumes. Many of the complex carbohydrates are good sources of fiber.

For a healthy diet, limit the amount of added sugar that you eat and choose whole grains over refined grains. High-sugar foods tend to have fewer vitamins and minerals, and may replace more nutritious foods. High-sugar foods also have many unnecessary calories that can lead to obesity.

Sucrose

Sucrose (table sugar) is made from a low-sugar beet juice or sugar cane. Sucrose includes raw sugar, granulated sugar, brown sugar, confectioner's sugar, and turbinado sugar. It is made up of glucose and fructose.

Fructose

Fructose (fruit sugar) is the naturally occurring sugar in all fruits. It is also called levulose, or fruit sugar. Honey is a combination of fructose, glucose, and water, which is produced by bees.

The main driving forces for the increased prevalence of insulin resistance are modern Westernized diets and patterns of eating associated with the dramatic rises in obesity. Insulin resistance is often linked to the macronutrient content in the diet. Recent research suggests that a high intake of refined carbohydrates may increase the risk of insulin resistance. In addition, diets specifically high in fructose have been shown to contribute to a metabolic disturbance in animal models resulting in weight gain, hyperlipidemia, and hypertension.

Glucose

Glucose is found in fruits in small amounts. It is also a syrup made from corn starch.

Lactose

Lactose (milk sugar) is the carbohydrate that is in milk. It is made up of glucose and galactose.

Maltose

Maltose (malt sugar) is produced during fermentation. It is found in beer and breads.

Top UK Food Sources of Sugars

See Note above for explanation of Total Sugars values greater than 100g.


Total Sugars (g)
Food Name

105.0
Sugar, white

104.5
Sugar, Demerara

103.8
Sugar, icing

102.7
Peppermints

101.3
Sugar, brown

98.3
Milk shake powder

96.0
Meringue

95.9
Peppermint creams

93.9
Sherbert sweets

92.4
Icing, Royal

89.3
Jaggery

88.9
Icing, fondant

88.0
Icing, glace

86.7
Boiled sweets

82.1
Drinking chocolate powder, reduced fat

81.8
Turkish delight, with nuts

81.7
Tea, lemon, instant powder

80.4
Fudge, homemade

79.6
Nougat

79.0
Syrup, golden, pouring

79.0
Syrup, golden

78.0
Whey, dried

77.7
Drinking chocolate powder

76.4
Honey

74.4
Honeycomb

72.3
Foam sweets

71.8
Peanut brittle

71.5
Longans, dried

70.8
Smartie-type sweets

Total Sugars (g)
Food Name

69.5
Marmalade

69.4
Sultanas

69.3
Jam, stone fruit

69.3
Raisins

69.0
Jam, fruit with edible seeds

68.6
Turkish delight, without nuts

68.1
Dried mixed fruit

68.1
Milky Way

68.0
Dates, dried

67.9
Pineapple, dried

67.8
Currants

67.6
Marzipan, retail

67.0
Coconut ice

66.8
Treacle, black

66.4
Cherries, glace

66.2
Mars bar

65.3
Build-up powder, shake

64.5
Marshmallows

64.5
Tamarind pulp

63.8
Redcurrant jelly

62.9
Truffles, mocha

62.8
Icing, butter

62.6
Chocolate, plain

62.4
Liquorice allsorts

62.1
Popcorn, candied

62.1
Mincemeat

62.0
Macaroon

61.8
Rosehip syrup, concentrated

60.7
Syrup, maple

60.1
Apples, eating, dried

60.0
Chocolate, fancy and filled

Total Sugars (g)
Food Name

60.0
Condensed milk, skimmed, sweetened

59.7
Chocolate nut spread

59.4
Molasses

59.3
Fruit pastilles

59.1
Mixed peel

59.1
Blackcurrant juice drink, undiluted

59.0
Halwa

58.7
Grape juice concentrate

58.7
Fruit gums/jellies

58.3
Fruit cake, rich, iced, homemade

58.3
Chocolate, white

58.0
Creme egg

58.0
Cow & Gate Premium

57.8
Farley's Oster Milk

57.6
Apple juice concentrate, unsweetened

57.1
Dates, dried, weighed with stones

57.1
Chocolate spread

56.9
Chocolate, milk

56.4
Aptamil

56.2
Cow & Gate Plus

56.2
Gold Cap SMA

55.9
Chocolate, cooking

55.9
Baby fruit juice drink, concentrated, fortified with vitamin C

55.8
Chocolate covered caramels

55.8
White Cap SMA

55.5
Condensed milk, whole, sweetened

55.0
Chew sweets

54.4
Yogurt powder

54.0
Fancy iced cakes, individual

53.9
Jaffa cakes

53.8
Coffee and chicory essence

Total Sugars (g)
Food Name

53.4
Truffles, rum

53.1
Halva

53.0
Horlicks powder

53.0
Peaches, dried

52.9
Figs, dried

52.9
Dried skimmed milk

52.4
Pears, dried

52.0
Bournvita powder

51.6
Twix

Top UK Food Sources of Fructose


Fructose (g)
Food Name

41.8
Honey

40.2
Honeycomb

36.8
Pears, dried

34.8
Raisins

34.6
Sultanas

33.9
Apple juice concentrate, unsweetened

33.3
Currants

32.6
Dates, dried

31.7
Apples, eating, dried

31.6
Dried mixed fruit

30.8
Mincemeat

29.8
Grape juice concentrate

27.4
Dates, dried, weighed with stones

23.0
Syrup, golden

23.0
Syrup, golden, pouring

22.7
Figs, dried

21.4
Redcurrant jelly

20.8
Figs, ready-to-eat

20.8
Christmas pudding, retail

19.5
Chutney, mango, sweet

18.8
Baby fruit juice drink, concentrated, fortified with vitamin C

18.4
Mincemeat tart, one crust

17.9
Cranberry sauce

17.2
Chutney, mixed fruit

17.0
Pineapple, dried

16.7
Fruit spread

16.7
Treacle, black

16.3
Cabbage, dried

16.1
Trail mix

Fructose (g)
Food Name

15.9
Ice cream sauce, topping

15.3
Peanuts and raisins

15.2
Fruit cake, rich, homemade

15.1
Dates, raw

15.0
Jam, reduced sugar

15.0
Marmalade

14.9
Jam, stone fruit

14.9
Jam, fruit with edible seeds

14.2
Chutney, tomato

14.1
Mince pies, individual

13.7
Onions, dried, raw

13.7
Prunes

13.6
Peanuts, raisins and chocolate chips

13.0
Dates, raw, weighed with stones

12.9
Mixed nuts and raisins

12.9
Molasses

12.8
Grapefruit juice concentrate, unsweetened

12.7
Figs, dried, stewed without sugar

12.7
Cherries, glace

12.7
High juice drink, concentrated

12.4
Pineapple juice concentrate, unsweetened

12.4
Fruit cake, rich, retail

12.3
Figs, dried, stewed with sugar

12.3
Orange juice concentrate, unsweetened

12.2
Milkshake syrup, concentrated

12.1
Prunes, ready-to-eat

12.0
Sultana Bran

11.8
Prunes, weighed with stones

11.8
Pickle, sweet

11.4
Courgette, dried

11.3
Fruit cake, plain, retail

Fructose (g)
Food Name

11.0
Lime juice cordial, undiluted

10.9
All-Bran loaf

10.8
Mincemeat, vegetarian

10.8
Fruit cake, rich, iced, homemade

10.6
Green beans, dried

10.4
Prunes, ready-to-eat, weighed with stones

10.3
Fruit drink/squash, undiluted

10.2
Ginger, ground

10.0
Nutri-Grain

10.0
Apricots, dried

9.7
Sweet and sour sauce, take-away

9.6
Treacle tart

9.5
Chilli sauce

9.4
Dill, dried

9.3
Sharon fruit

8.8
Mangoes, ripe, canned in syrup

8.8
Blackcurrant juice drink, undiluted

8.8
Eccles cake

8.6
Lychees, canned in syrup

8.5
Bread pudding

8.5
Relish, corn/cucumber/onion

8.4
Ice cream, non-dairy, reduced calorie

8.4
Apricots, ready-to-eat

8.4
Prunes, canned in juice

8.3
Brown sauce, sweet

8.3
Blackcurrants, canned in syrup

8.2
Gingernut biscuits, homemade

8.0
Jam tarts, wholemeal

8.0
Brown sauce, hot

8.0
Jam tarts, homemade

8.0
Oat Bran Flakes, with raisins

Fructose (g)
Food Name

7.9
Peaches, dried

7.8
Apples, eating, red dessert, raw

7.8
Grapes, average

7.6
Lemon curd

7.6
Tomato puree

7.5
Currant bread, toasted

7.4
Grapes, weighed with pips

7.4
Pears, average, raw, peeled

7.3
Gooseberries, dessert, canned in syrup

7.3
Lychees, raw

7.3
Pears, Conference, raw

About the UK Nutrient Databank

The UK Nutrient Databank is maintained by the United Kingdom's Food Standards Agency (FSA). The Databank contains information on the nutrient content of foods commonly consumed in the UK. The data are adapted for use at this website under the terms of the UK Open Government Licence.

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