Which food contains sucrose? Exploring Natural and Added Sources

January 11, 2026 •

4 min read

According to the American Heart Association, the average person in the United States consumes far more added sugar than is recommended, much of which is sucrose. Sucrose, commonly known as table sugar, is a disaccharide made of glucose and fructose and is found in a wide variety of foods, both naturally and as an additive. Understanding which foods contain sucrose is key to managing your overall sugar intake.

Quick Summary

This guide details the wide range of foods containing sucrose, from naturally sweet fruits and root vegetables to commercially processed products. It differentiates between natural and added sugars, providing insights to help identify and manage sucrose consumption for a balanced diet.

Key Points

Natural Sources: Sucrose is naturally found in fruits like pineapples and peaches, and vegetables such as beets and carrots.
Added Sugars: Sucrose is a primary ingredient in table sugar and is added to countless processed foods and beverages, including soda, candy, and breakfast cereals.
Hidden Sucrose: Many condiments and packaged goods contain surprisingly high levels of sucrose, which can be identified by reading the ingredients list.
Health Impact: While natural sucrose in fruits is consumed with fiber, added sucrose is absorbed rapidly, and excessive intake is linked to health risks like obesity and diabetes.
Sugar Alternatives: Natural sweeteners like honey and maple syrup contain sucrose, while pure sucralose (Splenda®) does not contain sucrose.
Digestive Differences: The body digests sucrose by breaking it into glucose and fructose, and how these are absorbed can differ based on whether they come from a whole food or an added source.

Natural Sources of Sucrose

Sucrose is a carbohydrate produced by all green plants through photosynthesis, where it serves as a storage method for energy. While it is naturally present in most plants, the concentration varies significantly. The sweetness we associate with fruits and certain vegetables is largely due to their natural sucrose content, along with other sugars like fructose and glucose.

Fruits High in Sucrose

Many common fruits contain high amounts of sucrose, making them a naturally sweet snack. The sucrose in these fruits is packaged with fiber, vitamins, and other nutrients, which can slow down its absorption into the bloodstream compared to added sugar.

Pineapples: A tropical staple, pineapple contains a significant amount of sucrose.
Apricots: With more than 50% of their total sugar content coming from sucrose, apricots are a rich natural source.
Peaches: Similar to apricots, peaches are another fruit where sucrose is the dominant sugar.
Mangoes: These sweet fruits are known to have high sucrose levels.
Oranges: Citrus fruits like oranges and tangerines contain a notable amount of sucrose.

Vegetables with Natural Sucrose

Though generally lower in sugar than fruits, some root and sweet vegetables also contain natural sucrose. This includes vegetables that are commonly processed for commercial sugar production.

Sugar Beets: This is one of the two primary sources for commercially refined table sugar due to its high sucrose content, which can exceed 95% of its total sugar.
Carrots: Carrots have a natural sweetness, with a significant portion of their sugar being sucrose.
Sweet Potatoes: Often mistaken for yams, sweet potatoes have a moderate sucrose content.
Beets: Red beets are another vegetable with a very high sucrose concentration, which is why they are used commercially for sugar.
Sweet Corn and Green Peas: These starchy vegetables contain a considerable amount of sucrose along with other sugars.

Added Sucrose in Processed Foods

Beyond naturally occurring forms, sucrose is widely used as an additive in commercial food production. Food manufacturers add sucrose for sweetening, flavor enhancement, preservation, and structure. It’s important to read food labels, as many products contain hidden added sugar.

Common Processed Foods with Added Sucrose

Soft Drinks and Juices: Sugary beverages are among the largest contributors of added sugars to the average diet. Many 100% fruit juices also contain free sugars, which are quickly absorbed.
Breakfast Cereals and Bars: Many cereals, granola bars, and other breakfast items are sweetened with sucrose during processing.
Condiments and Sauces: Sauces like ketchup, barbecue sauce, and certain salad dressings often contain added sugar to balance flavor.
Baked Goods and Desserts: Cookies, cakes, candies, and other desserts are notoriously high in sucrose, which is typically the main sweetener.
Yogurts and Dairy Products: Flavored yogurts often contain a high amount of added sugar to compensate for the natural tartness, unlike plain varieties.

Comparison Table: Sucrose in Natural vs. Processed Foods (per 100g serving)


Food Item	Type of Sugar	Approx. Sucrose Content	Notes
Sugar Beets	Natural	16–17 g	Primary commercial source of table sugar.
Pineapple	Natural	9.9 g	Also contains fructose and glucose.
Sweet Potato	Natural	5.5 g	Starch breaks down into sugars during cooking.
Table Sugar	Added	99.8 g	Pure sucrose, refined from sugar beets or cane.
Ketchup	Added	~4 g per tbsp	Often used to balance the acidity of tomatoes.
Flavored Yogurt	Added	20+ g per serving	Varies greatly; always check the label.

Health Implications and Managing Sucrose Intake

While the sucrose in whole fruits comes packaged with fiber that slows digestion, added sucrose in processed foods is absorbed rapidly, causing a quick rise in blood sugar. Excessive consumption of added sucrose is linked to numerous health issues, including obesity, type 2 diabetes, and cardiovascular problems.

Limiting processed foods and sweetened beverages is an effective way to control your intake of added sucrose. The World Health Organization recommends that both adults and children limit their intake of free sugars (added sugars, plus those in honey, syrups, and fruit juice) to less than 10% of total energy intake, with a further reduction to 5% offering additional health benefits.

Conclusion

Sucrose is a ubiquitous sugar found both naturally in a variety of wholesome foods and artificially in many processed products. While the natural form in fruits and vegetables comes with beneficial nutrients that aid in healthier absorption, the concentrated and added sucrose in commercial foods is a major contributor to excess sugar consumption. By becoming more aware of which foods contain sucrose and prioritizing natural sources over processed ones, you can make more informed dietary choices that support overall health. Always read nutrition labels to identify hidden added sugars and remember that moderation is key when it comes to sweetening your diet. For additional nutritional information, consider exploring reputable resources like the Canadian Sugar Institute's website.

Frequently Asked Questions

The sucrose found naturally in whole fruits comes with fiber, which slows down digestion and absorption, leading to a more gradual effect on blood sugar levels. Table sugar, which is pure, refined sucrose, is rapidly absorbed by the body.

The two primary crops harvested for the commercial production of sucrose are sugarcane and sugar beets. Through processing, the sucrose is extracted, refined, and crystallized into the table sugar we use at home.

No, honey contains only trace amounts of sucrose. Bees convert the sucrose from flower nectar into a mix of fructose and glucose through an enzymatic process to create honey.

Excessive intake of sucrose, particularly added sucrose from processed foods and sugary drinks, contributes to a higher calorie intake without beneficial nutrients. Over time, this surplus energy is stored as fat, which can lead to weight gain and obesity.

Yes, some vegetables contain notable amounts of natural sucrose. Beets, carrots, sweet potatoes, sweet corn, and green peas are some examples.

To identify added sucrose, read the ingredients list on a product's nutrition label. Common names for added sucrose include sugar, cane sugar, beet sugar, brown sugar, and many syrups. The higher up these ingredients are on the list, the more sucrose the product contains.

Sucrose is a disaccharide that is broken down into its two monosaccharide components, glucose and fructose, in the small intestine. This process is aided by the enzyme sucrase, after which the simpler sugars are absorbed into the bloodstream.