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The Ultimate Nutrition Tables!

Sugars Total

These are extensive charts primarily made up of minimally processed whole foods based on their content of specific nutrients. We attempt to get to the basics, so you may make informed choices in your diet and nutrition. Because of the size of these tables, we trimmed down the additional nutrients listed in these foods. For complete tables of the nutrients in these foods, please go to our extensive alphabetical food charts HERE. All food samples are 100 gram servings of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of each nutrient.


Lists of Whole Foods Based on Nutrient Content
Beta-sitosterol Betaine Calcium Campesterol Carbohydrate
Carotene alpha Carotene beta Cholesterol Choline Copper
Cryptoxanthin beta Energy - kcal Energy - kj Fatty acids monounsaturated Fatty acids polyunsaturated
Fatty acids saturated Fiber Fluoride Folate Folic Acid
Fructose Galactose Glucose Iron Lactose
Lutein zeaxanthin Lycopene Magnesium Maltose Manganese
Niacin Pantothenic acid Phosphorus Phytoserols Potasium
Protein Retinol Riboflavin Selenium Sodium
Starch Stigmasterol Sucrose Sugars - total Thiamin
Total lipids Vitamin K Vitamin A Vitamin A RAE Vitamin B-6
Vitamin B-12 Vitamin C Vitamin D Vitamin E alpha-tocopherol Water
Zinc        

The data in these charts comes from the USDA's National Nutrition Database for Standard Reference, Release 22. Feel free to notify us of any errors.

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

1

Currants, zante, dried

19.21

283

4.08

0.27

74.08

6.8

67.28

 

 

 

 

 

 

 

0.028

0.047

0.180

0

 

2

Dates, medjool

21.32

277

1.81

0.15

74.97

6.7

66.47

0.53

33.68

31.95

0.00

0.30

0.00

 

 

 

 

 

 

3

Dates, deglet noor

20.53

282

2.45

0.39

75.03

8.0

63.35

23.84

19.87

19.56

0.00

0.12

0.00

 

0.032

0.036

0.019

0

 

4

Raisins, golden seedless

14.97

302

3.39

0.46

79.52

4.0

59.19

 

 

 

 

 

 

 

0.151

0.019

0.135

0

 

5

Raisins, seedless

15.43

299

3.07

0.46

79.18

3.7

59.19

0.45

27.75

29.68

0.00

0.00

0.00

2.70

0.58

0.051

0.037

0

 

6

Tamarinds, raw

31.40

239

2.80

0.60

62.50

5.1

57.40

 

 

 

 

 

 

 

0.272

0.181

0.059

0

 

7

Plums, dried (prunes), uncooked

30.92

240

2.18

0.38

63.88

7.1

38.13

0.15

25.46

12.45

0.00

0.06

0.00

5.11

0.088

0.053

0.062

0

 

8

Nutmeg, ground (Spices,)

6.23

525

5.84

36.31

49.29

20.8

28.49

 

 

 

 

 

 

 

25.940

3.220

0.350

0

 

9

Figs, raw

79.11

74

0.75

0.30

19.18

2.9

16.26

 

 

 

 

 

 

 

0.060

0.066

0.144

0

 

10

Grapes, american type (slip skin), raw

 

81.30

67

0.63

0.35

17.15

0.9

16.25

 

 

 

 

 

 

 

0.114

0.014

0.102

0

 

11

Grapes, red or green (European type, such as Thompson

seedless), raw

80.54

69

0.72

0.16

18.10

0.9

15.48

0.15

7.20

8.13

0.00

0.00

0.00

0.00

0.054

0.007

0.048

0

 

12

Litchis, raw

81.76

66

0.83

0.44

16.53

1.3

15.23

 

 

 

 

 

 

 

0.099

0.120

0.132

0

 

13

Plantains, raw

65.28

122

1.30

0.37

31.89

2.3

15.00

 

 

 

 

 

 

 

0.143

0.032

0.069

0

 

14

Mangos, raw

 

81.71

65

0.51

0.27

17.00

1.8

14.80

 

 

 

 

 

 

 

0.066

0.101

0.051

0

 

15

Rowal, raw

71.40

111

2.30

2.00

23.90

6.2

14.10

12.50

1.10

0.50

0.00

0.00

0.00

 

0.245

 

 

 

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

16

Pomegranates, raw (1)

77.93

83

1.67

1.17

18.70

4.0

13.67

 

 

 

 

 

 

 

0.120

0.093

0.079

0

 

17

Soursop, raw

81.16

66

1.00

0.30

16.84

3.3

13.54

 

 

 

 

 

 

 

0.051

0.090

0.069

0

 

18

Cherries, sweet, raw

82.25

63

1.06

0.20

16.01

2.1

12.82

0.15

6.59

5.37

0.00

0.12

0.59

0.00

0.038

0.047

0.052

0

 

19

Persimmons, japanese, raw

80.32

70

0.58

0.19

18.59

3.6

12.53

1.54

5.44

5.56

 

 

 

 

0.020

0.037

0.043

0

 

20

Bananas, raw

74.91

89

1.09

0.33

22.84

2.6

12.23

2.39

4.98

4.85

0.00

0.01

0.00

5.38

0.112

0.032

0.073

0

 

21

Passion-fruit, (granadilla), purple, raw

72.93

97

2.20

0.70

23.38

10.4

11.20

 

 

 

 

 

 

 

0.059

0.086

0.411

0

 

22

Breadfruit, raw

70.65

103

1.07

0.23

27.12

4.9

11.0

 

 

 

 

 

 

 

0.048

0.034

0.066

0

 

23

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw

11.53

364

19.30

6.04

60.65

17.4

10.7

 

 

 

 

 

 

 

0.626

1.358

2.694

0

 

24

Tangerines, (mandarin oranges), raw

85.17

53

0.81

0.31

13.34

1.8

10.58

6.05

2.13

2.40

0.00

0.00

0.00

0.00

0.039

0.060

0.065

0

 

25

Pepper, red or cayenne

8.05

318

12.01

17.27

56.63

27.2

10.34

 

 

 

 

 

 

 

3.260

2.750

8.370

0

 

26

Paprika (Spices,)

9.54

289

14.76

12.95

55.74

37.4

10.34

0.81

2.63

6.71

0.00

0.00

0.19

 

2.100

1.230

8.320

0

 

27

Pineapple, raw, extra sweet variety (1)

85.66

51

0.53

0.11

13.50

1.4

10.32

6.47

1.70

2.15

0.00

0.00

0.00

0.00

 

 

 

 

 

28

Blueberries, raw

 

84.21

57

0.74

0.33

14.49

2.4

9.96

0.11

4.88

4.97

0.00

0.00

0.00

0.03

0.028

0.047

0.146

0

 

29

Plums, raw

87.23

46

0.70

0.28

11.42

1.4

9.92

1.57

5.07

3.07

0.00

0.08

0.14

0.00

0.017

0.134

0.044

0

 

30

Pears, raw

83.71

58

0.38

0.12

15.46

3.1

9.80

0.78

2.76

6.23

0.01

0.01

0.00

 

0.006

0.026

0.029

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

31

Jerusalem-artichokes, raw

78.01

73

2.00

0.01

17.44

1.6

9.60

 

 

 

 

 

 

 

0.000

0.004

0.001

0

 

32

Chokecherries, raw, pitted (Northern Plains Indians)

60.72

162

3.04

1.69

33.62

20.0

9.37

0.07

4.95

4.35

0.00

0.00

0.00

 

 

 

 

 

 

33

Kumquats, raw

80.85

71

1.88

0.86

15.90

6.5

9.36

 

 

 

 

 

 

 

0.103

0.154

0.171

0

 

34

Apricots, raw

 

86.35

48

1.40

0.39

11.12

2.0

9.24

5.87

2.37

0.94

0.00

0.06

0.00

 

0.027

0.170

0.077

0

 

35

Clementines, raw

86.58

47

0.85

0.15

12.02

1.7

9.18

5.96

1.59

1.64

0.00

0.00

0.00

0.00

 

 

 

 

 

36

Kiwi fruit, (chinese gooseberries), fresh, raw

83.07

61

1.14

0.52

14.66

3.0

8.99

0.15

4.11

4.35

0.00

0.19

0.17

0.00

0.029

0.047

0.287

0

 

37

Guavas, common, raw

80.80

68

2.55

0.95

14.32

5.4

8.92

 

 

 

 

 

 

 

0.272

0.087

0.401

0

 

38

Abiyuch, raw

79.90

69

1.50

0.10

17.60

5.3

8.55

0.05

4.50

3.80

0.00

0.20

0.00

 

0.014

 

 

 

 

39

Oranges, raw, navels

85.97

49

0.91

0.15

12.54

2.2

8.50

4.28

1.97

2.25

0.00

0.00

0.00

0.00

0.017

0.030

0.031

0

 

40

Cherries, sour, red, raw

86.13

50

1.00

0.30

12.18

1.6

8.49

0.80

4.18

3.51

0.00

0.00

0.00

 

0.068

0.082

0.090

0

 

41

Peaches, raw

88.87

39

0.91

0.25

9.54

1.5

8.39

4.76

1.95

1.53

0.00

0.08

0.06

0.00

0.019

0.067

0.086

0

 

42

Pineapple, raw, traditional varieties (1)

87.24

45

0.55

0.13

11.82

 

8.29

4.59

1.76

1.94

0.00

0.00

0.00

 

 

 

 

 

 

43

Kamut, uncooked

 

10.95

337

14.70

2.20

70.38

9.1

8.19

0.52

0.86

0.18

0.00

6.63

0.00

52.41

0.192

0.214

0.616

 

 

44

Honeydew, raw (Melon,)

 

89.82

36

0.54

0.14

9.09

0.8

8.12

2.48

2.68

2.96

0.00

0.00

0.00

0.00

0.038

0.003

0.059

0

 

45

Mulberries, raw

87.68

43

1.44

0.39

9.80

1.7

8.10

 

 

 

 

 

 

 

0.027

0.041

0.207

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

46

Peas, split, mature seeds, raw

11.27

341

24.55

1.16

60.37

25.5

8.00

 

 

 

 

 

 

 

0.161

0.242

0.495

0

 

47

Beets, cooked, boiled, drained

87.06

44

1.68

0.18

9.96

2.0

7.96

 

 

 

 

 

 

 

0.028

0.035

0.064

0

 

48

Nectarines, raw

87.59

44

10.06

0.32

10.55

1.7

7.89

4.87

1.57

1.37

0.00

0.00

0.00

0.07

0.025

0.088

0.113

0

 

49

Cantaloupe, raw (Melon,)

90.15

34

0.84

0.19

8.16

0.9

7.86

4.35

1.54

1.87

0.00

0.04

0.06

0.03

0.051

0.003

0.081

0

 

50

Pistachio nuts, dry roasted, without salt added (Nuts,)

1.99

571

21.35

45.97

27.65

10.3

7.81

7.26

0.23

0.13

0.00

0.19

 

1.38

5.555

24.216

13.899

0

 

51

Pistachio nuts, raw (1) (Nuts,)

3.97

557

20.61

44.44

27.97

10.3

7.64

7.00

0.27

0.17

0.00

0.20

 

1.67

5.440

23.319

13.455

0

 

52

Currants, red and white, raw

83.95

56

1.40

0.20

13.80

4.3

7.37

0.61

3.22

3.53

 

 

 

 

0.017

0.028

0.088

0

 

53

Chili powder (Spices,)

7.79

314

12.26

16.76

54.66

34.2

7.19

0.76

2.14

4.29

0.00

0.00

0.00

 

2.953

3.574

7.458

0

 

54

Pears, asian, raw

88.25

42

0.50

0.23

10.65

3.6

7.05

 

 

 

 

 

 

 

0.012

0.049

0.055

0

 

55

Milk, human, mature, fluid

87.50

70

1.03

4.38

6.89

0.0

6.89

 

 

 

 

 

 

 

2.009

1.658

0.497

14

 

56

Spelt, uncooked

11.02

338

14.57

2.43

70.19

10.7

6.82

0.59

0.84

0.24

0.00

5.15

0.00

53.92

0.406

0.445

1.258

0

 

57

Mustard seed, yellow

6.86

469

24.94

28.76

34.94

14.7

6.79

3.69

2.88

0.02

0.00

0.00

0.20

 

1.460

19.83

5.390

0

 

58

Mustard seed, ground (Spices,)

5.27

508

26.08

36.24

28.09

12.2

6.79

3.69

2.88

0.02

0.00

0.00

0.20

 

1.989

22.518

10.088

0

 

59

Beets, raw

 

87.58

43

1.61

0.17

9.56

2.8

6.76

 

 

 

 

 

 

 

0.027

0.032

0.060

0

 

60

Mung beans, mature seeds, raw

 

9.05

347

23.86

1.15

62.62

16.3

6.60

 

 

 

 

 

 

 

0.348

0.161

0.384

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

61

Blueberries, wild, raw (Alaska Native)

85.48

61

1.22

0.76