There’s a lot of buzz going on about sugar in recent years. Sugar is bad. Sugar is needed. Added Sugar is bad. All sugar is bad. Natural sugar is good. and stuff like this.

I think sugar is part of life and balanced diet. As always the key is the quantity you consume every day and prefer naturally occurring sugar to added sugar.

The daily reference intake for sugar is maximum 90 grams (source: Wikipedia)

Energy or nutrient Reference Intake
Energy 8400kJ / 2000kcal
Total fat 70 g
Saturates 20 g
Carbohydrates 260 g
Sugars 90 g
Protein 50 g
Salt 6 g

In today’s BBC Magazine there’s a really interesting article:

Some of the UK’s cooking sauces and condiments contain percentages of sugar comparable to, or even higher than, those in ice cream and biscuits.
One brand of ketchup – Tesco Finest – contains 38.1g of sugar per 100g. That’s higher than the 34g in every 100g of Belgian chocolate sauce from the same Tesco range.

Condiments – grams of sugar per 100g/100ml  
Tesco Finest Tomato Ketchup 38.1
Tiptree Tomato Sauce 31
Branston Hot Dog Relish 29.6
Colman’s Classic Mint Sauce 25
Daddies Tomato Ketchup 24
HP Sauce 23.1
Heinz Tomato Ketchup 22.8
Sainsbury’s Tomato Ketchup 21.6
Hellmann’s Tomato Ketchup 19
Lea And Perrin’s Worcestershire Sauce 18.8
Tesco Tomato Ketchup 18.1
Heinz Salad Cream 17
Colman’s Tartare Sauce 15
Colman’s Original English Mustard 13
Hellmann’s Salad Cream 13

As a comparison to these added sugar contents, below is a short list of fruits and their natural sugar content in 100 grams (as per Wikipedia pages):

Banana – 12g
Grapes – 16g
Apple – 10g
Strawberry – 4.9g
Pineapple – 10g
Mango – 14g
Papaya – 8g
Tomato – 2.6g
Orange – 9g




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