FAT CHANCE: Sugar is Toxic

Unique Database with Percentage of Calories from Sugar of 8,000+ foods

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Food NameCaloriesSugars% Sugar Calorie
Butter, salted7170.060
Butter, whipped, with salt7170.060
Butter oil, anhydrous8760.000
Cheese, blue3530.501
Cheese, brick3710.511
Cheese, brie3340.451
Cheese, camembert3000.461
Cheese, cheddar4030.521
Cheese, colby3940.521
Cheese, cottage, creamed, large or small curd982.6711
Cheese, cottage, creamed, with fruit972.3810
Cheese, cottage, nonfat, uncreamed, dry, large or small curd721.8510
Cheese, cottage, lowfat, 2% milkfat863.6717
Cheese, cottage, lowfat, 1% milkfat722.7216

Usage Note

  • Nutrition data are calculated per 100g of food weight.
  • Click on column header to sort foods by name or by nutrient content. Click again to reverse sort order.
  • Click on a number in table footer to go to a particular page.

Choose nutrition data to display

  • Check or uncheck the nutrients in list below to choose which nutrition data to display.
  • Abbreviations: g = gram, mg = milligram, mcg = microgram, IU = international unit.

Fat Chance - Sugar is Toxic

This unique nutrient database is designed for use with Robert H. Lustig's Fat Chance Beating the Odds Against Sugar, Processed Food, Obesity, and Disease which presents the scientific evidence for the toxicity of sugar and the disastrous effects of modern industrial food on the hormones that control hunger, satiety, and weight.

Robert H. Lustig, M.D has spent the past sixteen years treating childhood obesity and studying the effects of sugar on the central nervous system and metabolism. He is the Director of the UCSF Weight Assessment for Teen and Child Health Program and also a member of the Obesity Task Force of the Endocrine Society.

In Fat Chance, he documents the science and the politics that has led to the pandemic of chronic disease over the last 30 years. In the late 1970s when the government mandated we get the fat out of our food, the food industry responded by pouring more sugar in. The result has been a perfect storm, disastrously altering our biochemistry and driving our eating habits out of our control.

Sugar is indeed the major problem in our diet. A multi-national study over a decade links increased consumption of sugar with increased rates of diabetes independent of rates of obesity. In other words, according to this study, sugar can cause diabetes. The study demonstrates this with the same level of confidence that linked cigarettes and lung cancer. More specifically, for every 12 ounces of sugar-sweetened beverage per person per day, the rate of diabetes goes up 1 percent.

As a number of scientists have been insisting in recent years, all calories are not created equal. By definition, all calories give off the same amount of energy, but your body treats sugar calories differently, and that difference is damaging. The take-away: it isn’t simply overeating that can make you sick; it’s overeating sugar.

Sugar Calories

This unique nutrient database, besides providing the sugar content of 8,000+ common foods, automatically calculate the percentage of a food's energy that comes from sugars (as opposed to calories contributed by protein, fat, alcohol or other carbohydrates). Users can search and sort foods based on this percentage to help them make optimal food choices.

Our Sugar-Related Nutrient Databases

Individual sugars: Fructose, galactose, glucose, lactose, maltose, sucrose.
Multiple sugars: Fructose, glucose and sucrose.
Total sugars and percentage of sugar calories: Sugar is Toxic, companion nutrient database to Lustig's Fat Chance.
UK Nutrient Databank: Glucose, galactose, fructose, sucrose, maltose, lactose and total sugars in foods commonly available in the UK.

Our Carb-Related Online Databases

See our most complete directory of Carbohydrate-Related Online Databases with nutrient data on fiber, starch, sugars, fructose, lactose, galactose, maltose, sucrose, glucose, complex carb and net carb calculators, foods with no carbs as well as the largest online database of glycemic index and glycemic load of foods.

High-Sugar High-Fructose Foods

Below is a sample of foods high in total sugars and also in fructose.
Sugars and fructose contents are in grams per 100 grams of food weight.

Sugars Fructose
Food Name

97 22
Lemonade-flavor drink, powder

95 18
Lemonade, powder

82 41

75 13

74 38

68 56
Sweetener, syrup, agave

66 32
Dates, medjool

63 20
Dates, deglet noor

59 30
Raisins, seedless

53 12
Apricots, dried, sulfured, uncooked

52 7
Papaya, canned, heavy syrup, drained

51 43
Agave, dried (Southwest)

48 23
Figs, dried, uncooked

46 20
Lemonade, frozen concentrate, pink

44 18
Lemonade, frozen concentrate, white

42 13
Peaches, dried, sulfured, uncooked

39 14
Prune puree

38 18
Sauce, barbecue, SWEET BABY RAY'S, original

38 12
Plums, dried (prunes), uncooked

37 8
Cereals, oats, instant, fortified, with raisins and spice, dry

36 16
McDONALD'S, Sweet 'N Sour Sauce

36 8
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

34 15
McDONALD'S, Barbeque Sauce

33 14
Sauce, barbecue

33 14
Sauce, barbecue, low sodium

33 7

32 15
Sauce, barbecue, KRAFT, original

31 12
Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN

31 13
Sauce, barbecue, KC MASTERPIECE, original

Sugars Fructose
Food Name

30 16
Formulated bar, POWER BAR, chocolate

28 12
Salad dressing, french dressing, reduced fat, without salt

23 11
Sauce, barbecue, OPEN PIT, original

22 10
McDONALD'S, Hot Mustard Sauce

22 9

22 9
Catsup, low sodium

21 18
Agave, cooked (Southwest)

20 8
Sapote, mamey, raw

19 9
Blueberries, wild, canned, heavy syrup, drained

19 9
Jackfruit, raw

18 9
Pickles, cucumber, sweet (includes bread and butter pickles)

17 8
Blueberries, canned, light syrup, drained

17 7
Salad dressing, thousand island dressing, reduced fat

17 7
Pineapple, canned, heavy syrup pack, solids and liquids

17 7
Salad dressing, thousand island dressing, fat-free

16 8
Nance, canned, syrup, drained

15 8
Grapes, red or green (European type, such as Thompson seedless), raw

15 7
Vinegar, balsamic

15 7
Applesauce, canned, sweetened, without salt (includes USDA commodity)

14 7
Pineapple, canned, juice pack, solids and liquids

14 7
Grape juice, canned or bottled, unsweetened, with added ascorbic acid

14 7
Grape juice, canned or bottled, unsweetened, without added ascorbic acid

13 6
Cherimoya, raw

13 6
Tamarind nectar, canned

13 6
Pomegranate juice, bottled

12 7
Babyfood, fruit and vegetable, apple and sweet potato

11 6
Juice, apple and grape blend, with added ascorbic acid

11 6
Carbonated beverage, cola, without caffeine

11 6
Carbonated beverage, cola, with higher caffeine

10 7
Spices, paprika

10 6
Apples, raw, without skin

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