17 Everyday Foods Surprisingly High in Sugar
Discover the hidden sugars in common foods and why reading nutrition labels is crucial for better health.
It’s no secret that eating too much added sugar is linked to a higher risk of obesity, type 2 diabetes, and heart disease. While it’s easy to spot sugar in soft drinks, cookies, and candy, what’s harder is recognizing the amount of sugar hidden in everyday, seemingly ‘healthy’ foods. Below, we reveal the most common sources of unexpected sugar, explain how to spot them in your shopping basket, and provide practical tips for reducing intake without giving up your favorite foods.
Why Monitoring Sugar Matters
The American Heart Association recommends that women limit added sugar to no more than 6 teaspoons (about 25 grams) daily, and men to 9 teaspoons (about 36 grams). However, hidden sugars in processed foods can easily push your intake much higher. Identifying which foods are loaded with sugars—even when they don’t taste sweet—is the first step to making healthier choices.
Hidden Sources of Sugar: The Surprising List
Below is an overview of common foods that often contain unexpected or significant amounts of sugar. We’ve broken down the list with typical sugar content and suggestions for healthier swaps.
1. Low-Fat Yogurt
Low-fat and fat-free yogurts are often marketed as a healthy choice, but they can be packed with added sugars to make up for the lost flavor and texture from fat removal. A single serving of flavored low-fat yogurt can contain 20 grams (5 teaspoons) or more of sugar, and most of that is added, not naturally occurring. Tip: Choose plain yogurt and add fresh fruit or a drizzle of honey for natural sweetness.
2. Barbecue (BBQ) Sauce
This popular condiment adds smoky sweetness to grilled meats, but just two tablespoons can deliver over 7 grams (almost 2 teaspoons) of sugar . Most of it comes from added sugar, brown sugar, molasses, or honey. Tip: Use a homemade version with less sugar or look for brands indicating low sugar or no sugar added.
3. Ketchup and Other Condiments
Ketchup is more sugar-heavy than many realize, with each tablespoon hiding nearly a teaspoon of sugar. Many other condiments—like salad dressings and steak sauces—also include added sugars for flavor balance and as preservatives .
4. Fruit Juice
Even 100% fruit juices, though natural, are very concentrated sources of sugar. An 8-ounce glass of apple juice can contain as much sugar (23–25 grams, or about 6 teaspoons) as a can of soda. Juice drinks may have even more, packing in added sugars, corn syrup, or juice concentrate. Tip: Opt for whole fruit to get more fiber and fewer sugar spikes.
5. Spaghetti Sauce
Commercial pasta sauces often contain 7 grams or more of sugar per ½-cup serving—added to balance the tomato’s natural acidity or enhance flavor . Tip: Look for pasta sauces with ‘no added sugar’ or make your own using tomatoes and herbs.
6. Sports Drinks
Sports drinks are designed to replenish fluids and energy after intense workouts, but they’re loaded with added sugars for quick energy. A standard 20-ounce bottle contains around 32.5 grams (over 8 teaspoons) of sugar . Unless you’re an endurance athlete, stick to water or electrolyte-rich low sugar drinks.
7. Chocolate Milk
Chocolate milk is marketed as a kid-friendly way to get nutrients, but an 8-ounce cup can have 12 grams of added sugar on top of the natural lactose in milk . Tip: Make your own by mixing unsweetened cocoa into plain milk and adding just a dash of sweetener—or opt for plain white milk.
8. Granola
This ‘health food’ often contains honey, brown sugar, or syrup to hold oats and nuts together. Some brands have 5–7 teaspoons of sugar per 100 grams—more than most breakfast cereals . Tip: Choose granola with less sugar or make your own using unsweetened dried fruit, seeds, oats, and just a little honey.
9. Flavored Coffees
Coffee drinks flavored with syrups, whipped cream, or sweetened dairy can transform a zero-calorie beverage into a sugar bomb. A large café coffee can carry 45 grams or more sugar (over 11 teaspoons) . Stick with plain brewed coffee or espresso. If you like it sweet, ask for half the usual syrup or use a packet of non-caloric sweetener.
10. Iced Tea (Bottled or from a Café)
Packaged or restaurant iced teas are commonly sweetened with sugar or syrup, some rivaling sodas in sweetness. A 12-ounce serving may contain 35 grams—close to 9 teaspoons—of sugar . Brew your own and sweeten lightly, or buy unsweetened varieties.
11. Protein Bars and Granola Bars
Marketed for health, energy, and satiety, many pre-packaged bars are high in sugar from added syrups, honey, or chocolate. Some deliver more sugar than a candy bar. Tip: Choose bars with higher protein than sugar, and watch the ingredient list for multiple sweeteners.
12. Breakfast Cereals (Especially ‘Healthy’ or ‘Low Fat’ Brands)
Many cereals, especially those marketed to kids or for dieting, can have up to 12 grams (3 teaspoons) or more sugar per serving. Even options labeled ‘whole grain’ or ‘fiber-rich’ aren’t always low-sugar. Tip: Look for options with less than 5 grams of sugar per serving, and add fresh fruit for sweetness.
13. Canned Fruit and Fruit Preserves
Fruit canned in syrup can be loaded with added sugars—sometimes over 20 grams per serving. Even jams and preserves can be high in added sugars. Tip: Select fruit canned in juice or water, or use preserves with ‘low sugar’ on the label.
14. Nut Butters
Some peanut, almond, or cashew butters contain added sugars for flavor and texture. Read ingredients to ensure your nut butter contains only nuts and (if needed) salt.
15. Salad Dressings
Bottled dressings, especially low-fat varieties, often use sugar to compensate for lost flavor. Check nutrition labels or make your own at home.
16. Milk Alternatives (Flavored Varieties)
Milk alternatives like soy, almond, or oat milk can have significant added sugar in flavored versions. Always select ‘unsweetened’ or ‘original’ when possible.
17. Instant Oatmeal
Pre-flavored instant oatmeal packets contain up to 12 grams (over 3 teaspoons) of added sugar per serving. Prepare plain oats and sweeten with fruit or nuts for a healthier breakfast.
Common Mistakes When Identifying Hidden Sugar
Many shoppers focus on sugar in the food name, but sugar may be hiding as other ingredients, including:
- Corn syrup and high-fructose corn syrup
- Molasses
- Agave nectar
- Honey
- Brown rice syrup
- Evaporated cane juice
- Cane sugar or cane juice
- Maltose, dextrose, sucrose, glucose, fructose
Reading ingredient lists and nutrition panels is essential for spotting these hidden sources.
Smart Tips for Cutting Down on Added Sugar
- Choose unsweetened beverages. Water, herbal teas, and black coffee are all naturally sugar-free.
- Prepare more meals at home where you control what goes in the recipe.
- Flavor foods naturally. Add spices like cinnamon or extracts like vanilla instead of sugar.
- Eat whole fruit. It’s naturally sweet and contains fiber to slow sugar absorption.
- Check nutrition facts labels for both grams of sugar and the ingredient list.
- Watch out for so-called healthy foods. Many products marketed as low-fat, gluten-free, or all-natural still are high in added sugar.
Quick Table: Sugar in Common Foods
| Food | Typical Sugar (per serving) | Notes |
|---|---|---|
| Low-fat fruit yogurt | 20–26 g | Much of it is added sugar |
| Bottled spaghetti sauce | 7–12 g | Check for ‘no sugar added’ options |
| Granola (100g) | 19–25 g | Look for low-sugar or make at home |
| Sports drink (20 oz) | 32.5 g | Like a can of soda |
| Iced tea (12 oz) | 32–35 g | Sweetened versions |
| Chocolate milk (8 oz) | 12 g added | On top of milk’s natural lactose |
| Ketchup (1 tbsp) | 4 g | Watch serving size |
What others are reading
Frequently Asked Questions (FAQs)
Q: What’s the difference between natural and added sugars?
A: Natural sugars are found in fruits, vegetables, and dairy and come with fiber and nutrients. Added sugars are incorporated during processing or preparation—these offer extra calories but little nutritional value.
Q: How much sugar is too much?
A: The American Heart Association recommends limiting added sugars to 6 teaspoons (25g) daily for women and 9 teaspoons (36g) for men. However, the typical American diet often far exceeds these recommendations due to hidden sugars in processed foods.
Q: Are sugar substitutes healthier?
A: Some sugar substitutes, like stevia or monk fruit, provide sweetness without added calories or sugar. However, the long-term health effects of consuming sugar substitutes are still being studied. Use them in moderation and focus on reducing overall sweetener intake.
Q: What are common names for added sugar on food labels?
A: Added sugar hides under many aliases, including high-fructose corn syrup, cane juice, maltose, dextrose, honey, agave nectar, and molasses. Always read the ingredient list carefully.
Q: How can I spot hidden sugar in the foods I buy?
A: Read the nutrition facts label for ‘added sugars’ and check ingredient lists for syrups and sweeteners. Items with sugar or its variants among the first three ingredients are likely high-sugar foods.
References
- https://www.webmd.com/diet/foods-high-in-sugar
- https://www.healthline.com/nutrition/18-surprising-foods-high-in-sugar
- https://www.diabetescarecommunity.ca/diet-and-fitness-articles/10-foods-with-surprisingly-high-sugar-content/
- https://www.cdc.gov/diabetes/healthy-eating/spotting-hidden-sugars-in-everyday-foods.html
- https://www.nal.usda.gov/sites/default/files/page-files/Total_Sugar.pdf
- https://www.nhs.uk/live-well/eat-well/food-types/how-does-sugar-in-our-diet-affect-our-health/
- https://connorfamilydentistry.com/6-surprising-foods-high-in-sugar/
- https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much
- https://njaes.rutgers.edu/fs1305/
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