Which vegetables contain sugar? Uncovering the sweet truth

November 12, 2025 •

4 min read

According to the World Health Organization, all green plants produce sugars through photosynthesis, meaning every vegetable contains some amount of natural sugar. While often perceived as sugar-free, many common vegetables, from root vegetables to legumes, contain varying levels of naturally occurring sugars. Understanding which vegetables contain sugar and how much can be key to better managing your diet and health.

Quick Summary

All vegetables naturally contain some sugar, with levels varying significantly by type. This article provides a comprehensive overview of vegetables with higher versus lower sugar content, helping you understand how to incorporate them into a balanced diet effectively.

Key Points

All vegetables contain sugar: Every vegetable contains some amount of naturally occurring sugar as a result of photosynthesis.
Not all sugars are equal: The natural sugars in whole vegetables are beneficial due to accompanying fiber, unlike the added or 'free sugars' in processed foods.
Higher-sugar vegetables: Root vegetables like beets and sweet potatoes, along with sweet corn and peas, have a higher natural sugar content.
Lower-sugar vegetables: Leafy greens (spinach, kale), cruciferous vegetables (broccoli, cauliflower), and others like mushrooms and cucumbers are very low in sugar.
Fiber matters: The dietary fiber in whole vegetables slows sugar absorption, preventing blood sugar spikes and offering additional health benefits.
Dietary planning: Balancing your intake of different vegetables can help you manage your diet effectively, choosing low-sugar options when needed.

Do all vegetables contain sugar?

Yes, all vegetables contain sugar, though the amount and type vary widely. The key lies in understanding that this is natural, not added, sugar. The sugars found in plants, such as sucrose, glucose, and fructose, are produced during photosynthesis and are essential for the plant's growth. For most people, the fiber, vitamins, and minerals accompanying these sugars mean that their health benefits far outweigh any concerns about the natural sugar content.

Vegetables with higher sugar content

Some vegetables have a noticeably sweeter taste due to a higher concentration of natural sugars. Many of these are root vegetables that store energy underground in the form of sugar and starch.

Root vegetables

Sweet Potatoes: A large baked sweet potato can contain over 15 grams of sugar, alongside a wealth of fiber, vitamin A, and potassium.
Beets: Often used to produce commercial sugar, beets have one of the highest sugar contents among vegetables, with about 9 grams of sugar per cup.
Carrots: These versatile vegetables contain a moderate amount of sugar, with about 5.5 grams per cup of raw slices.
Parsnips: Similar to carrots, parsnips are a sweet root vegetable with approximately 4.8 grams of sugar per 100 grams.

Starchy and other vegetables

Sweet Corn: While botanically a grain, sweet corn is often used as a vegetable. One cup of cooked sweet corn contains around 9 grams of sugar.
Onions: Cooked onions contain a surprising amount of sugar, with a cup providing nearly 10 grams. This is why they caramelize so well.
Green Peas: These legumes are sweeter than most greens, containing nearly 10 grams of sugar per cooked cup.
Winter Squash: Varieties like butternut squash contain a higher sugar content than their summer counterparts, with about 6.8 grams per cooked cup.
Tomatoes: Although a fruit, tomatoes are used as a vegetable and contain natural sugars, with about 6 grams per cooked cup.

Vegetables with lower sugar content

For those monitoring their sugar intake, focusing on non-starchy vegetables can be beneficial. These options generally contain more fiber and water, which help stabilize blood sugar levels.

Leafy greens

Spinach: An excellent source of nutrients, raw spinach contains very little sugar, around 0.4 grams per 100 grams.
Kale: Another leafy green powerhouse, kale has a similarly low sugar count, with just about 1 gram per 100 grams.
Lettuce: Most types of lettuce, such as romaine and iceberg, contain minimal sugar, making them ideal for salads.

Cruciferous vegetables

Broccoli: Low in sugar and high in fiber and vitamins, broccoli is a nutritious choice for managing blood sugar. A cup contains about 1.5 grams of sugar.
Cauliflower: Often used as a low-carb substitute for grains, cauliflower has only about 2 grams of sugar per cup.
Brussels Sprouts: These provide fiber and vitamins with a modest amount of sugar, around 1.7 grams per 100 grams.

Other low-sugar options

Mushrooms: A fantastic low-sugar and low-calorie option, most mushroom varieties contain negligible amounts of sugar.
Cucumbers: Made mostly of water, cucumbers have a very low sugar content, about 1.7 grams per cup.
Asparagus: This spring vegetable has a very low sugar count, with only about 2.3 grams per cooked cup.

Comparison of high-sugar vs. low-sugar vegetables

Understanding the differences between vegetables can help with meal planning, especially for those with health conditions like diabetes. Here is a comparison of sugar content per 100g.


Vegetable	Sugar (g) per 100g	Key Benefit
Beets	8 g	High in nitrates for blood pressure
Sweet Potato	5.5 g	Rich in Vitamin A and fiber
Onions	4.7 g	Contains anti-inflammatory compounds
Green Peas	5.9 g	Good source of fiber and protein
Carrots	4.7 g	Excellent source of beta-carotene
Spinach	0.4 g	Very high in vitamins K, A, and C
Broccoli	1.7 g	Contains antioxidants like sulforaphane
Cucumbers	1.7 g	High water content aids hydration
Mushrooms	0 g	A great low-calorie, low-sugar option
Kale	1 g	Loaded with vitamins A, C, and K

Is vegetable sugar bad for you?

The natural sugar in whole vegetables is not considered unhealthy. This is because it is packaged with fiber, which slows down the body's absorption of sugar, preventing rapid spikes in blood glucose. In contrast, the free sugars found in processed foods and juices are absorbed more quickly and should be consumed in moderation. The health benefits of consuming a variety of whole vegetables, including their fiber, vitamins, and minerals, far outweigh any concern about their natural sugar content.

Conclusion

All vegetables contain some form of natural sugar, but the levels vary significantly between different types. Root and starchy vegetables like beets, sweet potatoes, and carrots tend to be higher in sugar, while leafy greens and cruciferous vegetables like spinach, broccoli, and kale are very low in sugar. The fiber and nutrients found in whole vegetables make their natural sugar a healthy part of a balanced diet. Focusing on a diverse range of vegetables ensures you get a wide spectrum of nutrients without worrying about unhealthy sugar intake. For more information on managing blood sugar through diet, consult health resources like those from the World Health Organization.

Frequently Asked Questions

Carrots have a moderate amount of natural sugar, around 5.5 grams per cup of raw slices. However, they are also a great source of fiber and vitamins, so they are a healthy addition to a balanced diet.

No, the natural sugar found in whole vegetables is not unhealthy. It is balanced by fiber, vitamins, and minerals. Fiber slows down the body's absorption of sugar, preventing the rapid blood glucose spikes associated with added sugars.

Vegetables with the least amount of sugar include leafy greens like spinach and kale, cruciferous vegetables such as broccoli and cauliflower, and mushrooms, celery, and cucumbers.

Yes, sweet potatoes do contain more natural sugar than regular potatoes. However, they are also an excellent source of vitamin A, fiber, and other nutrients.

You do not need to avoid high-sugar vegetables unless you have a specific medical condition that requires strict sugar control. The fiber and nutrients they provide offer significant health benefits, and they should be enjoyed as part of a varied diet.

Generally, vegetables that taste sweeter, particularly root vegetables and some starchy options like beets and sweet corn, contain more sugar. Checking nutritional information can give you the exact sugar content.

Natural sugar is intrinsic to whole foods like vegetables and fruit and comes with other beneficial nutrients like fiber. Added sugar is refined sugar or syrups added during processing. Natural sugar is absorbed more slowly than added sugar.