The Surprising Winners in a Sugar Showdown
While many people might assume a decadent, icing-laden treat is the most sugary, research reveals a more complex picture. A 2018 cross-sectional study of cakes and biscuits in UK supermarkets, conducted by Action on Sugar and published in BMJ Open, provided some clear data on average sugar content. According to this analysis, the contenders for the most sugary pastry per 100g were:
- Battenberg cakes: Topped the list with an average sugar content of 56.4g per 100g. Their high content comes from the marzipan and jam filling that is a core part of the cake.
- Genoa cakes: Came in second with 45.9g of sugar per 100g, with the high amount partly attributed to added dried fruits.
- Red velvet cakes: Also ranked high, averaging 44.2g of sugar per 100g.
Beyond these specific findings, the study revealed significant variation within and between categories, showing that sugar content can differ wildly even in similar-looking products. In fact, 97% of the cakes surveyed were flagged with a 'red' (high) label for sugar content based on UK nutrition guidelines (>22.5g/100g).
Deep-Fried Delights and Glazed Goods
It is not just cakes that pack a sugary punch. Many popular deep-fried and glazed pastries also contribute significant amounts of sugar, often hidden within their fillings or drenched in their toppings. For example, a cronut, a hybrid of a croissant and a doughnut, is deep-fried and filled with cream, combining the buttery, layered pastry of a croissant with the rich sweetness of a doughnut. The end result is a high-sugar, high-fat indulgence.
Likewise, an apple fritter typically involves deep-fried dough mixed with chunks of apples and dusted in a heavy cinnamon-sugar mixture, often finished with a sweet glaze. Similarly, a classic cinnamon roll is made from a rich, yeasted dough, filled with a generous mixture of cinnamon and sugar, and typically smothered in a thick cream cheese frosting or sugar glaze. The combination of a sweet filling and a sugary topping makes these pastries consistently high in added sugars.
Pastry Sugar Content Comparison Table
For context, here is a comparison of the typical sugar content of various pastries. Note that figures can vary significantly based on specific ingredients, preparation, and brand.
| Pastry Type | Typical Preparation | Estimated Sugar (g) per 100g | Notes |
|---|---|---|---|
| Battenberg Cake | Sponge cake with marzipan and jam | ~56.4g | One of the highest per 100g based on UK study. |
| Cronut | Laminated pastry, deep-fried, filled, and glazed | Very High | Combines croissant layers with doughnut preparation. |
| Cinnamon Roll | Yeasted dough with cinnamon-sugar filling, glazed/frosted | Very High (~50g) | Contains significant added sugar in both filling and topping. |
| Apple Fritter | Deep-fried dough with apples, cinnamon-sugar, and glaze | High | The combination of frying and glaze increases sugar content. |
| Chocolate Croissant | Laminated pastry with chocolate batons | Moderate to High | Sugar comes from the dough and chocolate filling. |
| Blueberry Muffin | Typically a cupcake/muffin base with fruit | ~24.6g | A lower-sugar cake compared to others, but can still be high. |
Decoding a Pastry's Sugar Level and Making Smart Choices
Identifying the sugariest pastries isn't just about memorizing a list; it is about understanding what makes a sweet treat high in sugar. Key indicators of a high-sugar pastry include:
- Visible toppings: Thick glazes, frostings, or a generous dusting of powdered sugar are obvious indicators.
- Fillings: Fruit fillings, jams, and creamy centers all contribute significantly to the total sugar count.
- Laminated dough: While buttery and delicious, laminated pastries like croissants are often made with a fair amount of sugar in the dough itself, which can add up, especially when combined with sweet fillings.
- Deep-frying: Fried dough, such as that in a cronut or fritter, is often coated in a sugar glaze or tossed in sugar after cooking.
For a truly mindful choice, read the nutrition label if a pre-packaged pastry is available. Pay close attention to the sugar grams per serving and consider the portion size. The World Health Organization (WHO) advises limiting free sugars to less than 10% of total energy intake, and ideally under 5% for additional health benefits.
Making Mindful Indulgence Choices
While high-sugar pastries should be limited in a healthy diet, this doesn't mean they need to be eliminated entirely. Here are some strategies for enjoying them mindfully:
- Share your portion: Halve a large cinnamon roll or cronut with a friend to cut the sugar intake in half.
- Pair with protein and fiber: Enjoying a small pastry alongside a balanced breakfast with protein (like eggs or yogurt) and fiber (from fruits) can help stabilize blood sugar levels.
- Choose wisely: Opt for pastries with simpler ingredients and fewer toppings. For example, a plain croissant will have less sugar than a heavily glazed and filled cronut.
- Time your indulgence: Having a sweet treat after a meal, rather than on an empty stomach, can minimize the impact on your blood sugar.
- Bake at home: Making your own pastries allows you to control the amount and type of sugar used, potentially reducing it significantly.
Conclusion
While Battenberg cakes emerged as the highest-sugar pastry per 100g in one specific study, the reality is that many popular baked goods—especially those that are deep-fried, heavily filled, or glazed—are loaded with sugar. A discerning eye for ingredients, portion size, and the preparation method is the best way to determine the sugar content of any pastry. By understanding these factors and applying strategies for mindful consumption, you can still enjoy your favorite treats while maintaining a balanced, healthy diet, as recommended by the World Health Organization.
Further Reading
For more information on healthy eating guidelines from an authoritative source, refer to the World Health Organization's fact sheet on healthy diets: https://www.who.int/news-room/fact-sheets/detail/healthy-diet
