NSDA – Sugar & Sugar Substitutes
Age group
2004 Average Calories
10% Calories
Grams of sugar
(4 calories/g)
5 to 11
2,041
204
51
12 to 19 Male
2,806
281
70
12 to 19 Female
2,047
205
51
20 to 39 Male
2,660
266
66
20 to 39 Female
1,899
190
47
40 to 64 Male
2,345
235
58
40 to 64 Female
1,757
176
44
65 or older Male
1,948
195
48
65 or older Female
1,544
154
38
NOTE: excludes women who were pregnant or breastfeeding.
Estimates of energy intake include calories from alcoholic beverages. Source: 2004 Canadian Community
Health Survey
How much sugar is in my favourite foods?
Cheese Whiz
Kraft chunky peanut butter
Honey
Heinz ketchup
Classico pasta sauce
2g per 30g serving (2 tbsp)
1g per 15g (1 tbsp)
16g per 15g (1 tbsp)
4g per 15g (1 tbsp)
6g per 125mL
Sugar in fruits
Peaches, canned, heavy syrup pack, solids and liquids
Grapes, red or green, raw
Mangos, raw
Bananas, raw
Apple juice, canned or bottled, unsweetened
Apples, raw, with skin
Peaches, canned, juice pack, solids and liquids
Blueberry, raw
Apricots, raw
Plums, raw
Kiwi fruit, fresh, raw
Peaches, raw
Melons, honeydew, raw
Melons, cantaloupe, raw
Papayas, raw
Strawberries, raw
Corn, sweet, white, cooked, boiled, drained, without salt
Corn, sweet, yellow, frozen/kernels on cob/cooked/boiled/drained,
without salt
Sugar content (g/100 gram food)
18.64
15.48
14.80
12.23
10.90
10.39
10.27
9.96
9.23
9.92
8.99
8.39
8.12
7.86
5.90
4.67
4.06
3.59
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NSDA – Sugar & Sugar Substitutes
LOW Sugar content foods
Beans, baked, canned, with franks
Bread, whole-wheat, commercially prepared, toasted
Rolls, hamburger or hotdog, plain
Watermelon, raw
Miso
Bread, raisin, toasted, enriched
Bread, wheat
Papayas, raw
Sweet potato, cooked, boiled, without skin
Milk, nonfat, fluid, with added vitamin A (fat free or skim)
Milk, reduced fat, fluid, 2% milkfat, with added vitamin A
Bagels, plain, enriched, with calcium propionate (includes onion,
poppy, sesame)
Waffles, plain, frozen, ready -to-heat, toasted
Snacks, potato chips, made from dried potatoes, light
Snacks, potato chips, made from dried potatoes, plain
Blackberries, raw
Tomato products, canned, puree, without salt added
Peas, edible-podded, frozen, cooked, boiled, drained, without salt
Parsnips, cooked, boiled, drained, without salt
Carrots, baby, raw
Chickpeas, cooked, boiled, without salt
Nuts, almonds
Milk, buttermilk, fluid, cultured, lowfat
Strawberries, raw
Yogurt, plain, whole milk, 8 grams protein per 8 ounce
Nuts, mixed nuts, dry roasted, with peanuts, with salt added
Peas, green, frozen, cooked, boiled, drained, without salt
Carrots, raw
Onions, cooked, boiled, drained, without salt
Bologna, beef and pork
Raspberries, raw
Peppers, sweet, red, cooked, boiled, drained, without salt
Peanuts, all types, dry-roasted
Peas, green, canned, regular pack, drained solids
Sugar content in grams/ 100
gram food
6.5
6.3
6.3
6.2
6.2
6.2
6.0
5.9
5.7
5.1
5.1
5.1
5.0
5.0
5.0
4.9
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.7
4.7
4.7
4.7
4.5
4.5
4.4
4.4
4.4
4.2
4.2
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NSDA – Sugar & Sugar Substitutes
Other Sugar Content Foods
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned,
heavy syrup, solids and liquids
Puddings, chocolate, ready-to-eat
Cookies, molasses
Pineapple, canned, heavy syrup pack, solids and liquids
Soup, beef broth or bouillon, powder, dry
Applesauce, canned, sweetened, without salt
Tangerines, (mandarin oranges), canned, light syrup pack
Grapes, red or green (european type varieties, such as, Thompson seedless),
raw
Pears, canned, heavy syrup pack, solids and liquids
Cookies, shortbread, commercially prepared, plain
Grapefruit, sections, canned, light syrup pack, solids and liquids
Grape juice, canned or bottled, unsweetened, without added vitamin C
Mangos, raw
Pineapple, canned, juice pack, solids and liquids
Pineapple, canned, juice pack, solids and liquids
Frozen novelties, ice type, pop
Crackers, wheat, regular
Cherries, sweet, raw
Bananas, raw
Cranberry juice cocktail, bottled
Tangerine juice, canned, sweetened
Pineapple and orange juice drink, canned
Pineapple and grapefruit juice drink, canned
Fruit punch drink, with added nutrients, canned
Croissants, butter
Cereals ready-to-eat, GENERAL MILLS, KIX
Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes
Apple juice, canned or bottled, unsweetened, without added ascorbic acid
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned,
juice pack, solids and liquids
Tangerines, (mandarin oranges), raw
Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes
Sugar content in grams/ 100
gram food
17.9
17.8
17.6
16.9
16.7
16.5
15.5
15.5
15.2
15.1
15.0
14.9
14.8
14.4
14.4
13.7
13.0
12.8
12.2
11.9
11.8
11.6
11.5
11.3
11.3
11.0
11.0
10.9
10.9
10.6
10.5
Sugar substitutes however, such as sucralose and aspartame have not been found to contribute to
tooth decay.
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