Foods and Drinks That Are Surprisingly High in Sugar

1. Flavored Yogurt

Flavored yogurts are frequently promoted as nutritious choices, rich in protein and probiotics. However, many popular brands contain surprisingly high amounts of added sugar—sometimes more than a typical dessert. A single serving (6 ounces) of fruit-flavored yogurt can have up to 20 grams of sugar or more, rivaling or even exceeding the sugar found in a 12-ounce can of soda, which averages around 39 grams (Healthline). This added sugar helps enhance flavor but undermines the product’s health benefits, especially for those monitoring their sugar intake.

To make healthier choices, opt for plain, unsweetened yogurt and add your own fresh fruit or a drizzle of honey if needed. Greek yogurt is typically lower in sugar and higher in protein, making it a more balanced option. Always check nutrition labels for total and added sugars, as some brands use fruit puree or syrups, which can dramatically increase sugar content. For more guidance on reading yogurt labels and finding low-sugar alternatives, visit the Academy of Nutrition and Dietetics for expert tips.

2. Granola Bars

Granola bars are often marketed as wholesome snacks, perfect for busy adults and children alike. However, many commercial granola bars are packed with sugars—sometimes as much as 12 to 15 grams per bar—putting them on par with popular candy bars (CNN Health). Brands that target children frequently add chocolate chips, marshmallows, or sugary coatings, further increasing the sugar load. These hidden sugars can contribute to energy spikes followed by crashes and may play a role in the rising rates of childhood obesity and dental issues.

To avoid sugar-laden granola bars, it’s essential to carefully check ingredient lists for terms like “brown rice syrup,” “invert sugar,” “corn syrup,” and “honey.” Ingredients are listed in order of quantity, so if sugars are among the first three items, the bar is likely high in sugar. Look for products labeled “no added sugar” or those sweetened naturally with dried fruit in moderation. Better yet, consider making your own granola bars at home to control the ingredients. For additional guidance on decoding food labels and spotting hidden sugars, see the American Heart Association’s resource on added sugars.

3. Bottled Smoothies

Bottled smoothies are often perceived as a healthy, convenient alternative to traditional snacks or meals. However, many store-bought varieties contain high amounts of sugar, sometimes rivaling or exceeding the sugar content of sodas. This is largely due to the use of fruit concentrates, purees, and added sweeteners, which significantly boost sugar levels. A typical 15- to 16-ounce bottled smoothie can contain 30-60 grams of sugar per serving (Consumer Reports), making them comparable to, or even higher than, the average can of soda.

While natural fruit sugars are present in homemade smoothies, the lack of added concentrates and sweeteners generally keeps sugar content lower. By making smoothies at home, you have control over ingredients, allowing you to limit sweeteners and balance fruits with vegetables or protein sources for a more nutritious beverage. Always check nutrition labels on bottled smoothies for total and added sugar. For more tips on creating healthier smoothies and understanding store-bought options, review Eat This, Not That!’s guide to store-bought smoothies.

4. Breakfast Cereals

Many popular breakfast cereals, particularly those marketed to children, are loaded with added sugars. Brands often use vibrant packaging and cartoon characters to appeal to young consumers, but a single serving can contain upwards of 10-15 grams of sugar—sometimes more than what’s found in a glazed donut (Center for Science in the Public Interest). The problem is compounded by unrealistic serving sizes; while labels may list sugar content for a modest 30-gram portion, most people pour much larger bowls, easily doubling their sugar intake without realizing it.

To avoid excessive sugar, it’s crucial to read nutrition labels carefully and scrutinize ingredient lists for hidden sugars such as “malt syrup,” “dextran,” and “evaporated cane juice.” Cereals with sugar listed among the first two or three ingredients are likely to be high in added sugars. Opt for cereals labeled as “unsweetened” or those based on whole grains, and use fresh fruit to naturally sweeten your breakfast. For more information on comparing sugar content in cereals and understanding food labels, visit Consumer Reports’ cereal sugar guide.

5. Sports Drinks

Sports drinks were originally formulated to help athletes quickly replenish fluids, electrolytes, and energy during intense physical activity. However, many popular sports drinks are packed with sugar, with some bottles containing as much as 34 grams per serving (CDC). For the average person, especially children and sedentary adults, consuming these beverages can lead to excessive sugar intake and contribute to weight gain, dental issues, and an increased risk of chronic diseases.

Unlike water, which is calorie- and sugar-free, sports drinks are often unnecessary for most people’s hydration needs. For light exercise or daily routines, water remains the best and healthiest option. For those seeking flavored hydration, try adding a splash of lemon or cucumber to water, or choose unsweetened electrolyte beverages. Always check the nutrition facts panel for sugar content, as some brands now offer low-sugar or zero-sugar alternatives. For more information on the sugar content in sports drinks and healthier hydration strategies, visit the American Heart Association’s Sugar Shockers resource.

6. Barbecue Sauce

Barbecue sauce is a beloved condiment that can transform grilled meats and vegetables, but it often harbors a surprising amount of sugar. Many commercial varieties contain 6 to 12 grams of sugar per two-tablespoon serving, which is nearly as much sugar as found in some sodas when you consider how much sauce is typically used during a meal (Healthline). This sugar content is usually masked by savory and smoky flavors, making it easy to underestimate your intake, especially when slathering sauces onto foods or using them as marinades.

To reduce sugar consumption, be mindful of portion sizes and use barbecue sauce sparingly. Look for brands labeled “no added sugar” or “reduced sugar,” or consider making your own at home with ingredients you can control. Reading nutrition labels is essential, as sugar is often listed under names like “high-fructose corn syrup” or “molasses.” For more ideas on how to enjoy flavorful barbecue without the sugar overload, consult EatingWell’s guide to low-sugar barbecue sauces and explore homemade recipes that use natural sweeteners or spices for flavor.

7. Ketchup

Ketchup is a staple condiment in households around the world, but few people realize how much sugar it contains. Just one tablespoon of standard ketchup can pack about 4 grams of sugar, and it’s easy to use two or three times that amount in a single meal (CNN Health). The sweetness that gives ketchup its signature flavor often comes from added sugars like high-fructose corn syrup, which can contribute significantly to daily sugar intake when used liberally.

To keep sugar consumption in check, it’s wise to measure out servings of ketchup rather than pouring freely. Look for lower-sugar or “no added sugar” versions, which are becoming more widely available in supermarkets. When reading labels, check both the nutrition facts and ingredient lists for terms like “corn syrup,” “fructose,” or “sucrose,” which indicate added sugars. For more information on choosing healthier condiments and understanding what’s in your ketchup, visit Eat This, Not That!’s guide to healthy ketchups. Practicing portion control and label reading can help you enjoy your favorite foods without hidden sugar surprises.

8. Canned Soup

Canned soup may seem like a savory and convenient meal choice, but many varieties contain surprisingly high amounts of added sugar. Sugar is often added to enhance flavor and balance the acidity of tomatoes or other ingredients, even in soups that don’t taste sweet. For example, some popular tomato soups contain up to 12 grams of sugar per cup, and even chicken noodle or vegetable soups can have 3-8 grams per serving (Consumer Reports). Comparing brands reveals that some use high-fructose corn syrup or cane sugar to boost palatability, making it easy to exceed recommended daily sugar limits if soup is a regular part of your diet.

To reduce your sugar intake, always review both the nutrition facts and the ingredient list for added sugars, which may appear as “dextrose,” “glucose,” or “maltodextrin.” Seek out low-sugar or unsweetened options, and consider making homemade soup where you control every ingredient. Homemade soups offer the flexibility to use fresh vegetables, lean meats, and natural herbs for flavor without relying on added sugar. For healthy soup recipes and comparisons of store-bought brands, check out EatingWell’s soup recipe collection.

9. Salad Dressing

Many commercial salad dressings, including “light” or “fat-free” varieties, are unexpectedly high in added sugars. Sugar is often used to enhance flavor and compensate for reduced fat, with certain dressings containing up to 6-8 grams of sugar per two-tablespoon serving (Healthline). Sweet dressings like honey mustard, French, raspberry vinaigrette, and even some balsamic vinaigrettes frequently list sugar, high-fructose corn syrup, or honey among their top ingredients. This added sugar can quickly accumulate, especially if you pour more than the recommended serving size on your salad.

Homemade dressings are generally a healthier alternative, as you can control both the amount and type of sweeteners. Simple recipes using olive oil, vinegar, fresh herbs, and a squeeze of citrus can provide robust flavor with little or no sugar. If you prefer some sweetness, consider adding a small amount of pure maple syrup or honey, and measure carefully. Always check the ingredient list and nutrition facts on store-bought dressings for hidden sugars listed as “glucose,” “fructose,” or “sucrose.” For more homemade dressing ideas, visit Love & Lemons’ collection of salad dressing recipes.

10. Flavored Coffee Drinks

Specialty coffee drinks, such as flavored lattes, mochas, and frappuccinos, have become popular treats but are often loaded with sugar. A medium-sized flavored latte or blended coffee from a major chain can contain 25-50 grams of sugar in a single serving—comparable to a slice of cake or a large serving of ice cream (CDC). These high sugar levels come from syrups, whipped cream, chocolate drizzle, and other sweet add-ins, which turn a simple cup of coffee into a dessert-like beverage.

In contrast, standard brewed coffee or espresso contains virtually no sugar unless you add it yourself, giving you full control over your intake. To cut back on sugar, opt for unsweetened coffee drinks and add a splash of milk or a sprinkle of cinnamon for flavor. Consider requesting fewer pumps of syrup or choosing sugar-free versions when ordering at coffee shops. For more ideas on making healthier coffee choices and understanding what’s in your cup, visit Eat This, Not That!’s list of the highest-sugar coffee drinks. Small swaps can help you enjoy your favorite beverages without the sugar overload.

11. Instant Oatmeal Packets

Flavored instant oatmeal packets are a go-to breakfast for many due to their speed and convenience. However, varieties such as “maple and brown sugar” or “apple cinnamon” often contain 8-12 grams of sugar per packet, with some brands reaching even higher levels (Consumer Reports). This added sugar comes from sweeteners and syrups included to enhance flavor, making these quick breakfasts surprisingly high in sugar—sometimes nearly as much as a dessert.

To enjoy oatmeal without excess sugar, opt for plain rolled or steel-cut oats and sweeten them naturally with fresh fruit, such as berries, banana slices, or chopped apples. You can also add flavor with cinnamon, nutmeg, or a small handful of nuts for crunch and healthy fats. When shopping for instant varieties, examine ingredient lists and nutrition labels for added sugars like “brown sugar,” “fructose,” or “corn syrup solids.” For more ideas on making oatmeal both delicious and nutritious without unnecessary sugar, browse Love & Lemons’ oatmeal recipes. Small changes can help you start your day on a healthier note.

12. Dried Fruit

Dried fruit, such as raisins, cranberries, and mango slices, is often considered a healthy snack, but its sugar content can be deceiving. The drying process removes water, concentrating the fruit’s natural sugars and significantly increasing sugar density per serving. For example, a small box (about 1.5 ounces) of raisins contains roughly 24 grams of sugar (Healthline). Some commercial brands go even further by adding extra sugar or sweeteners to enhance flavor, especially in products like dried cranberries and pineapple.

Compared to fresh fruit, the portion sizes for dried options are much smaller but pack more sugar and calories. While a cup of fresh grapes contains about 15 grams of sugar, the same volume of raisins can contain triple that amount. When choosing dried fruit, always check labels for added sugars, often listed as “sucrose,” “glucose syrup,” or “fruit juice concentrate.” To keep sugar intake in check, enjoy dried fruit in moderation and pair it with protein or healthy fats, such as nuts. For a healthier snack, opt for unsweetened varieties or stick to fresh fruit. For more guidance, see EatRight’s review of dried fruit.

13. Canned Fruit in Syrup

Canned fruit is a convenient way to enjoy fruit year-round, but the way it’s packed can dramatically affect its sugar content. Fruit canned in heavy or light syrup is soaked in a sugar solution, adding significant amounts of sugar—sometimes doubling or tripling the sugar content compared to fruit packed in juice or water. For instance, a half-cup serving of peaches in heavy syrup can contain over 20 grams of sugar, while the same amount packed in water contains only the fruit’s natural sugars (Verywell Fit).

To reduce sugar intake, always choose canned fruit labeled “in 100% juice” or “in water.” If only syrup-packed fruit is available, thoroughly rinsing the fruit under cold water can remove some of the excess syrup and reduce sugar content, though it won’t eliminate it entirely. Whenever possible, opt for fresh or frozen fruit, which contains no added sugars and retains more nutrients. For additional tips on making healthy fruit choices and understanding label terminology, visit EatRight’s guide to choosing canned fruits.

14. Baked Beans

Baked beans are a classic comfort food often enjoyed at barbecues and family gatherings. However, most canned and premade baked beans contain a surprising amount of added sugar, primarily from ingredients like brown sugar, molasses, and high-fructose corn syrup. A typical half-cup serving can have 10-15 grams of sugar, putting them on par with some desserts (Consumer Reports). Sugar content can vary significantly between brands and sauces, with sweeter varieties, such as Boston-style or barbecue baked beans, often containing the most.

To manage sugar intake, compare nutrition labels and ingredient lists among brands. Look for options with “reduced sugar” or “no added sugar” on the packaging, or check for savory versions that forgo sweet sauces. Making baked beans from scratch at home allows for full control over the amount and type of sweetener used—or you can skip it altogether and rely on herbs, spices, and tomatoes for flavor. For more advice on preparing healthier baked beans and navigating canned options, visit EatingWell’s collection of healthier baked bean recipes.

15. Flavored Water

Flavored and “enhanced” waters are often marketed as healthy alternatives to soda, but many varieties contain substantial amounts of added sugar. Some brands pack 15-30 grams of sugar per bottle, which is comparable to or even exceeds the sugar content in many sodas (Healthline). Sugar is added not only for taste but also to mask the flavors of added vitamins or minerals, making it easy to underestimate your intake when choosing these beverages for hydration.

Popular flavored water brands differ widely in sugar content, so it’s crucial to read nutrition labels carefully. Some “vitamin waters” and “fitness waters” also use deceptive marketing, promoting health benefits while containing as much sugar as soft drinks. For a genuinely healthy and refreshing drink, try infusing plain water with slices of citrus, fresh berries, cucumber, or mint. These natural infusions add flavor without the sugar spike. For more hydration tips and a comparison of flavored water brands, check out Eat This, Not That!’s ranking of flavored waters. Making the switch to naturally flavored water can help you stay hydrated without hidden sugars.

16. Coleslaw

Coleslaw is often viewed as a refreshing, vegetable-based side dish, but store-bought and deli versions can be surprisingly high in sugar. The culprit is typically the sweetened mayonnaise-based dressing, which may contain sugar, high-fructose corn syrup, or honey to balance the tanginess. A standard half-cup serving of prepared coleslaw can have 10-15 grams of sugar, rivaling the sugar content of some desserts (Healthline). The sweetness often masks the healthy crunch of cabbage and carrots, making it easy to overlook the added sugars.

Homemade coleslaw gives you full control over the ingredients and allows you to significantly reduce or even eliminate added sugars. Try using plain Greek yogurt, vinegar, lemon juice, and just a touch of honey or maple syrup for a lighter, tangier dressing. Adding herbs, seeds, or a splash of mustard can boost flavor without relying on sugar. When purchasing coleslaw, check the ingredient list for sweeteners and compare nutrition facts between brands. For inspiration on low-sugar homemade coleslaw recipes, visit EatingWell’s healthy coleslaw recipe collection. Making small adjustments can transform coleslaw into a much healthier choice.

17. Protein Bars

Protein bars are often marketed as healthy snacks or meal replacements for athletes and busy individuals, but many are loaded with sugars or sugar alcohols to enhance flavor and texture. Some popular brands contain 15-25 grams of sugar per bar, putting them in the same category as many candy bars (Healthline). Even bars advertised as “low sugar” may include significant amounts of sugar alcohols like maltitol or sorbitol, which can cause digestive discomfort in some people and still contribute to overall sweetness.

To make healthier choices, carefully read nutrition labels and ingredient lists. Look for bars with sugars listed toward the end of the ingredient list and those with fewer than 7 grams of sugar per serving. Ingredients like “brown rice syrup,” “honey,” “agave nectar,” or “cane juice” all indicate added sugars. Additionally, be cautious with bars high in sugar alcohols, as they can be listed under names such as “xylitol,” “erythritol,” or “isomalt.” For a comprehensive guide on how to select nutritious protein bars and navigate tricky marketing claims, visit Consumer Reports’ review on protein bars.

18. Tomato Sauce

Commercial tomato sauces are a pantry staple, but many brands add sugar to enhance flavor and cut the acidity of tomatoes. A half-cup serving of jarred pasta sauce can contain anywhere from 6 to 12 grams of sugar, placing it among foods with unexpectedly high sugar content (Consumer Reports). While tomatoes naturally contain some sugar, the additional sweeteners—often listed as “sugar,” “high-fructose corn syrup,” or “glucose”—are what tip the balance.

Making tomato sauce at home allows you to control sugar levels and tailor the flavor to your taste. Homemade recipes typically use simple ingredients like tomatoes, garlic, onions, herbs, and olive oil, relying on cooking techniques and seasoning instead of sugar. If you prefer the convenience of jarred sauces, read nutrition labels closely and choose varieties labeled “no added sugar” or “low sugar.” Comparing brands can reveal wide differences in sugar content, so don’t hesitate to sample a few to find your favorite healthier option. For homemade sauce ideas and tips on reducing sugar, explore Love & Lemons’ homemade marinara sauce recipe.

19. Muffins

Store-bought muffins are commonly viewed as a convenient breakfast or snack, but they often contain sugar levels that rival or surpass traditional desserts. A single commercial blueberry or chocolate chip muffin can contain 30-40 grams of sugar—more than a glazed doughnut or a slice of cake (Healthline). The high sugar content is compounded by large portion sizes, with many bakery muffins significantly larger than standard homemade versions.

In contrast, homemade muffins provide the opportunity to control both the ingredients and the portion sizes. You can reduce the sugar content by using less sweetener, incorporating fruit for natural sweetness, or substituting part of the sugar with applesauce or mashed banana. Whole grain flours and nuts can add nutrition and fiber, making the muffins more filling and lower on the glycemic index. Always check nutrition labels if purchasing pre-made muffins, and consider splitting larger muffins into smaller portions. For healthier muffin recipes and tips on reducing sugar without sacrificing flavor, visit EatingWell’s collection of healthy muffin recipes.

20. Flavored Milk

Flavored milk, such as chocolate or strawberry varieties, is a popular choice for children’s lunches and after-school snacks, but it contains far more sugar than plain milk. A standard cup of chocolate milk can have 12-24 grams of added sugar, nearly doubling the total sugar content compared to plain milk, which contains about 12 grams of naturally occurring lactose (Healthline). Strawberry milk is similar, with sugar levels sometimes even higher due to both syrups and colorings.

While flavored milk provides calcium and protein, the extra sugar can contribute to excessive calorie intake, weight gain, and increased risk of dental cavities, especially when consumed frequently. For a healthier after-school snack, opt for plain milk and add a sprinkle of cinnamon or a drop of vanilla extract for flavor without the sugar spike. Alternatively, blend plain milk with fresh fruit for a naturally sweet taste and added nutrients. Always check nutrition labels, as sugar content can vary widely between brands and pre-made syrups. For more information on sugar in flavored milk and ideas for healthier alternatives, visit EatRight’s guide to flavored milk.

21. Iced Tea Bottled

Bottled iced teas are a popular and seemingly healthy alternative to soda, but many commercial varieties are sweetened to levels comparable with soft drinks. A standard 16-ounce bottle of sweetened iced tea can contain 30-45 grams of sugar—nearly as much as a can of cola (Healthline). Even some flavored “green” or “herbal” teas marketed as antioxidant-rich beverages may be loaded with added sugars or high-fructose corn syrup to enhance taste.

To reduce sugar intake, opt for unsweetened bottled teas, which are increasingly available in most grocery stores and beverage coolers. Be sure to read labels, as some products labeled “lightly sweetened” can still contain significant sugar. Making iced tea at home is another excellent alternative, allowing you to control sweetness and flavor. Brew black, green, or herbal tea, and add fresh lemon, mint, or a splash of fruit juice if desired. For more tips on choosing healthier iced teas and recipes for homemade versions, visit EatingWell’s guide to iced tea. Small changes can help you stay refreshed without the sugar overload.

22. Fruit Juice Cocktails

Fruit juice cocktails are often mistaken for 100% fruit juice, but they typically contain added sugars, high-fructose corn syrup, or other sweeteners to enhance flavor and shelf life. These beverages can be misleadingly marketed with images of fresh fruit, yet a single 8-ounce serving may contain 25-35 grams of sugar, rivaling or exceeding the sugar content of sodas (CDC). In contrast, 100% fruit juice contains only the sugars naturally present in fruit—usually around 20-25 grams per serving—but still provides more vitamins and phytonutrients than juice cocktails.

To distinguish between juice cocktails and 100% juice, read product labels carefully. If the ingredient list includes “sugar,” “corn syrup,” or the term “cocktail,” it’s not pure juice. Opting for 100% juice or, better yet, diluting juice with water or sparkling water can help reduce sugar intake while still enjoying fruity flavors. For more information on understanding juice labels and making healthier choices, visit EatRight’s advice on fruit juice. Being label-savvy can help you avoid the hidden sugars in juice cocktails.

23. Store-Bought Muffins

Packaged muffins from grocery stores or coffee shops are popular for their convenience and flavor, but they often come with a hefty sugar load. Many store-bought muffins contain 30-40 grams of sugar per serving, which is equivalent to or even higher than the sugar found in desserts like cupcakes or pastries (Healthline). Large portion sizes and additional ingredients such as chocolate chips, sweet glazes, or fruit-flavored fillings further increase their sugar content, making them a less healthy choice for breakfast or snacks.

Homemade muffins offer a healthier alternative because you can control both the ingredients and the amount of sugar used. Consider swapping refined sugar for mashed ripe bananas, unsweetened applesauce, or dates to add natural sweetness. Using whole grain flours increases fiber, and adding nuts or seeds boosts protein and healthy fat. If you do use sugar, try reducing the amount by one-third to one-half without sacrificing flavor. For more tips on creating healthier muffins and ingredient substitutions, visit EatingWell’s healthy muffin recipes. Small changes in your baking routine can make a big difference in reducing added sugars.

24. Frozen Yogurt

Frozen yogurt is frequently marketed as a healthier alternative to traditional ice cream, but many commercial versions contain high levels of added sugar. A standard half-cup serving can have 17-25 grams of sugar, and self-serve shops often encourage much larger portions, quickly exceeding recommended daily sugar limits (Healthline). Toppings like candy, chocolate chips, and sweet syrups further increase the overall sugar content, sometimes making frozen yogurt as sugary as, or even more so than, regular ice cream.

Comparatively, some ice cream brands contain similar or even less sugar per serving than frozen yogurt, especially when you factor in portion size. To keep sugar intake in check, opt for plain or tart varieties of frozen yogurt, limit your portion to a true half-cup, and go easy on high-sugar toppings. Choose fresh fruit or nuts as healthier toppings. Always check nutrition information provided by shops or on packaging, as sugar content can vary widely between brands and flavors. For more insights and comparisons between frozen yogurt and ice cream, visit Eat This, Not That!’s frozen yogurt guide.

25. Sweetened Applesauce

Sweetened applesauce is a common snack for kids and adults, but its sugar content can be much higher than expected. A typical serving of sweetened applesauce contains 20-24 grams of sugar, which is nearly double that of unsweetened versions that only have the naturally occurring sugars from apples (Healthline). Manufacturers often add cane sugar, corn syrup, or high-fructose corn syrup to boost flavor, making it easy to consume excess sugar, especially when applesauce is used as a lunchbox staple or snack.

To avoid hidden sugars, always check the nutrition label and ingredients list for added sweeteners. Look for products labeled “unsweetened” or “no added sugar.” Better yet, make applesauce at home using just fresh apples, a splash of water, and optional spices like cinnamon for added flavor—no extra sugar needed. Homemade applesauce is simple to prepare and allows you to control both the sweetness and the texture. For recipes and tips on making your own applesauce, visit Love & Lemons’ homemade applesauce guide. Making this swap can help you significantly reduce your daily sugar intake.

26. Sushi Rolls with Sauce

Sushi rolls may appear to be a fresh and healthy meal, but hidden sugars are common in both the rice and the sauces that accompany them. Sushi rice is typically seasoned with a mixture of rice vinegar and sugar, adding sweetness and stickiness to each bite. A standard sushi roll can contain several teaspoons of sugar just from the rice preparation alone (Healthline). The sugar content increases further when sweet sauces like eel sauce (unagi), teriyaki, or sweet chili sauce are drizzled on top, sometimes adding another 5-10 grams of sugar per serving.

To enjoy sushi with less sugar, consider ordering sashimi (fish without rice), choosing rolls with brown rice, or requesting that your sushi be prepared with less or no added sugar in the rice. You can also skip or limit sweet sauces and opt for low-sodium soy sauce, wasabi, or pickled ginger for added flavor. Always ask your sushi chef about ingredients if you’re dining out and want to minimize added sugars. For more tips on making healthy sushi choices, visit EatingWell’s healthy sushi guide.

27. Packaged Bread

Many people are surprised to learn that commercial packaged breads often contain added sugars, which are used to improve texture, flavor, and shelf life. Even savory breads like sandwich loaves and hamburger buns can contain 2-5 grams of sugar per slice or serving (Consumer Reports). White breads tend to have higher sugar content because sugar enhances softness and extends freshness. However, some whole grain and multigrain breads also include added sugars such as honey, molasses, or high-fructose corn syrup for taste and browning.

When comparing breads, whole grain varieties generally offer more fiber, vitamins, and minerals but may still include sweeteners—sometimes masked by healthy-sounding ingredients like “evaporated cane juice.” To choose healthier bread, carefully read nutrition labels and ingredient lists. Look for bread with 2 grams of sugar or less per slice, and opt for brands listing whole grains as the first ingredient. For more advice and a comprehensive comparison of bread options, visit Eat This, Not That!’s guide to the best and worst breads. Being label-savvy can help you avoid unnecessary sugars in this daily staple.

28. Breakfast Biscuits

Breakfast biscuits and bars, such as those commonly found in grab-and-go packs, are marketed as convenient and energizing morning options. Despite their wholesome appearance, many popular brands pack 8-12 grams of sugar per serving—sometimes even more, especially if coated with yogurt or chocolate (CNN Health). These sugars are often added in the form of glucose syrup, honey, or invert sugar, which can lead to blood sugar spikes and a mid-morning energy crash. Even varieties labeled as “high fiber” or “whole grain” can be surprisingly sweetened to mask the taste of added grains or bran.

To reduce sugar intake at breakfast, opt for alternatives such as whole grain toast with nut butter, plain Greek yogurt with fresh fruit, or homemade oatmeal bars sweetened with mashed banana or applesauce. Always check the nutrition label and ingredient list for added sugars, and compare brands to find options with lower sugar content. For more ideas on nutritious, low-sugar breakfasts on the go, visit EatingWell’s collection of low-sugar breakfast recipes. Simple swaps can help you start your day with sustained energy and better nutrition.

29. Powdered Drink Mixes

Powdered drink mixes, commonly used to flavor water for kids and athletes, are marketed as fun and hydrating. However, many contain significant amounts of sugar—sometimes up to 10-20 grams per serving depending on the mix and how it’s prepared (Healthline). The sugar is often added in the form of dextrose, sucrose, or high-fructose corn syrup, making these drinks more akin to sodas and fruit punches in terms of sugar content. Some children’s drink mixes also include artificial colors and flavors, compounding concerns for parents seeking healthier options.

Compared to plain water, which is naturally sugar-free and hydrating, these mixes offer little nutritional benefit and may contribute to excess calorie intake and tooth decay. For a healthier choice, opt for unsweetened or low-sugar powdered mixes, or simply add a splash of lemon, lime, or a few berries to water for natural flavor. When selecting drink mixes, read labels carefully for total and added sugars, and watch out for portion sizes—one packet may be intended for multiple servings. For more on healthy hydration and alternatives to sugary drinks, visit EatRight’s guide to healthy beverages for children.

30. Fruit Snacks

Fruit snacks are often marketed as a healthy alternative to candy, especially for children’s lunches and after-school treats. However, many popular brands are loaded with added sugars, fruit juice concentrates, and corn syrup, making them more akin to gummy candies than real fruit. A single pouch of fruit snacks can contain 12-20 grams of sugar—sometimes even more than a comparable serving of candy like gummy bears (Center for Science in the Public Interest). Despite their fruity flavors and vitamin claims, these snacks provide little nutritional value and can contribute to excess calorie consumption and dental issues.

For healthier snack choices, opt for fresh fruit, which offers fiber, vitamins, and minerals without added sugars. If portability is important, unsweetened dried fruit or fruit leathers made with 100% fruit and no added sweeteners are better alternatives—just remember to watch portion sizes, as natural sugars are still concentrated. Always read ingredient lists and nutrition facts to avoid snacks with high levels of added sugar and artificial ingredients. For more guidance on choosing smart snacks for kids and families, visit EatRight’s healthy snack guide.

31. Canned Baked Goods

Canned baked goods, such as ready-to-bake cinnamon rolls, biscuits, and pastries, offer convenience but are often packed with added sugars. A single canned cinnamon roll, especially when topped with icing, can contain 20-25 grams of sugar or more—comparable to or exceeding the sugar content in many traditional desserts (Healthline). These products often include high-fructose corn syrup, dextrose, and other sweeteners to enhance flavor and shelf life, making it easy to exceed daily sugar recommendations after just one serving.

Homemade baked goods allow for greater control over sugar content and ingredient quality. By making cinnamon rolls or pastries from scratch, you can reduce added sugar, incorporate whole grain flours, and use natural sweeteners like fruit purees or a modest amount of honey. You can also control portion sizes and skip or limit icing to further cut back on sugar. When shopping for canned baked goods, always check nutrition labels and ingredient lists, as some brands now offer reduced-sugar alternatives. For healthier baking recipes and comparisons, visit EatingWell’s healthy cinnamon roll recipes.

32. Flavored Cream Cheese

Flavored cream cheese spreads, such as those with strawberry, honey, or garden vegetable varieties, can contain surprising amounts of added sugar. While plain cream cheese has less than 1 gram of sugar per serving, flavored options often contain 3-6 grams of sugar per two-tablespoon serving (Healthline). The added sugars are used to enhance taste and balance the tanginess of the cheese, especially in sweet flavors like blueberry or brown sugar cinnamon. This can quickly add up, especially when generously spread on bagels or toast.

To avoid unnecessary sugar, opt for plain cream cheese and add your own fresh fruit or a drizzle of honey if you desire a touch of sweetness. When shopping, always read nutrition labels and ingredient lists carefully—look for terms like “cane sugar,” “corn syrup,” or “fructose” that indicate added sugars. Some brands now offer “no sugar added” or “light” versions, which can be a better choice for those monitoring sugar intake. For more tips on selecting healthier spreads and understanding what’s in your cream cheese, visit Eat This, Not That!’s guide to cream cheese brands.

33. Cereal Bars

Cereal bars, often marketed as convenient, on-the-go breakfast or snack options—especially for children—can be surprisingly high in sugar. Many popular brands contain 10-18 grams of sugar per bar, rivaling the sugar content of candy bars and far exceeding what’s found in a typical serving of traditional breakfast cereal (Healthline). These bars often get their sweetness from added sugars, syrups, and fruit concentrates, making them more of a treat than a wholesome meal replacement. Even those labeled as “whole grain” or “fruit-filled” may contain multiple sources of sugar in the ingredient list.

When comparing cereal bars to traditional cereals, the latter—especially unsweetened or low-sugar varieties—tend to have less sugar per serving and provide more fiber and nutrients. For healthier alternatives, look for bars with whole food ingredients and less than 7 grams of sugar per serving, or make your own using oats, nut butter, seeds, and dried fruit in moderation. For more ideas on nutritious snack bars and guidance on interpreting labels, visit EatingWell’s picks for healthy granola and cereal bars for kids.

34. Flavored Instant Rice

Flavored instant rice mixes, such as those with teriyaki, sweet and sour, or pilaf seasonings, often contain added sugars to enhance taste and balance savory spices. Some commercial varieties include 2-5 grams of sugar per serving, and portion sizes can quickly add up if you consume more than the suggested amount (Eat This, Not That!). These sugars are usually hidden in the ingredient list as “dextrose,” “glucose,” or “sugar,” and are especially common in rice blends with sweet glazes or sauces.

To minimize sugar intake, always check the nutrition facts and ingredient list of flavored rice products. Opt for plain brown or white rice, which contains no added sugar, and season it yourself with herbs, spices, or a squeeze of citrus for flavor. You can also prepare your own rice pilaf or flavored rice at home, controlling both the amount of salt and sugar used. For more information on choosing healthier rice products and making your own low-sugar sides, visit EatingWell’s rice side dish collection. Small changes in your meal prep can help you avoid unnecessary sugars hidden in prepared foods.

35. Takeaway Chinese Food

Chinese takeaway dishes are beloved for their bold flavors, but many popular menu items contain significant amounts of added sugar—especially in sauces. Classics like sweet and sour chicken, General Tso’s chicken, and orange beef often rely on sugar-laden sauces to achieve their signature taste, sometimes delivering 15-30 grams of sugar per serving (Healthline). The high sugar content is typically hidden in thick glazes and can quickly add up if you pour extra sauce over rice or noodles. Even seemingly healthy vegetable stir-fries may have sugar added to the sauce for balance.

To reduce your sugar intake when ordering Chinese takeout, request sauces on the side so you can control how much you use. Opt for steamed dishes, such as steamed chicken with broccoli, and flavor your food with low-sodium soy sauce, fresh ginger, or chili paste instead. Ask your restaurant if they can make dishes with less sugar or substitute with lighter sauces. For more tips on making healthier Asian takeout choices and identifying hidden sugars in restaurant food, visit EatingWell’s guide to healthy Chinese food orders.

36. Canned Pasta Meals

Canned pasta meals, such as spaghetti rings or ravioli, are popular among children for their convenience and kid-friendly flavors. However, these meals often contain unexpected amounts of added sugar to enhance taste and appeal. A single serving of canned pasta can contain 6-12 grams of sugar, often from ingredients like high-fructose corn syrup or cane sugar added to the tomato-based sauces (Consumer Reports). This added sugar is rarely found in traditional homemade pasta dishes, where the sweetness comes naturally from tomatoes and other vegetables.

Making pasta dishes at home allows for complete control over ingredient quality and sugar content. By using plain tomato sauce, fresh herbs, vegetables, and lean proteins, you can create flavorful meals without the need for added sweeteners. If you need to reduce acidity, a pinch of grated carrot or a splash of milk can help balance the flavor naturally. Always compare nutrition labels when buying canned pasta meals and opt for brands with lower sugar content, if available. For inspiration on wholesome, low-sugar pasta recipes, visit EatingWell’s collection of healthy pasta dishes.

37. Packaged Popcorn

Packaged popcorn, particularly varieties with caramel, kettle corn, or other sweet flavors, can be a surprising source of added sugar. A single serving of caramel popcorn or sweet microwave popcorn can contain 10-18 grams of sugar, rivaling the sugar content found in many candy bars (Healthline). The sugar is typically added through syrups or coatings, making these snacks much less healthy than they appear, especially if consumed in large quantities while watching a movie or at events.

In contrast, air-popped popcorn or lightly salted microwave popcorn contains little to no added sugar and is a much healthier snack option. Air-popped popcorn is naturally low in calories and provides fiber, making it filling and satisfying without the sugar spike. If you want to add flavor, consider sprinkling your popcorn with spices like cinnamon, paprika, or a dash of nutritional yeast for a cheesy taste. Always check ingredient lists and nutrition labels when shopping for packaged popcorn, as sugar can be hidden in the flavorings. For more tips on making healthy popcorn at home, visit EatingWell’s air-popped popcorn recipe.

38. Trail Mixes

Trail mixes are often perceived as a healthy, energy-boosting snack, but many commercial varieties contain significant amounts of added sugar. The problem lies in ingredients like chocolate chips, candy-coated chocolates, yogurt-covered raisins, and candied or sweetened dried fruits, which can quickly increase the sugar content to 15-25 grams per serving (Healthline). These sugar-laden additions make what could be a nutritious blend of nuts and seeds more akin to a dessert than a wholesome snack, especially if consumed straight from the bag in large portions.

To enjoy trail mix without the excess sugar, consider making your own at home. Combine raw or dry-roasted nuts, seeds, and a modest amount of unsweetened dried fruit for natural sweetness and energy. Skip or greatly reduce sugar-heavy add-ins like candy or yogurt-coated pieces. Making DIY trail mix means you can control the ingredients and portion sizes, ensuring a better balance of healthy fats, protein, and fiber. Always read labels on store-bought mixes to spot hidden sugars and choose options with minimal or no added sweeteners. For inspiration and ideas, visit EatingWell’s healthy trail mix recipes.

39. Vegetable Juice Blends

Vegetable juice blends are often marketed as a convenient way to boost vegetable intake, but many commercial varieties include fruit juices or added sugars to enhance sweetness and taste. This can significantly increase the sugar content—some blends contain 15-25 grams of sugar per serving, similar to some fruit juices or sodas (Healthline). Ingredients like apple, grape, or pineapple juice are frequently added, often making the drink taste more like fruit punch than pure vegetable juice. In some cases, additional sugar or syrups are included to further improve palatability.

Pure vegetable juices, such as those made entirely from tomatoes, carrots, or leafy greens, contain far less sugar and provide more vitamins and minerals without the spike in blood sugar. When shopping for vegetable juice, carefully read labels to check for added fruit juices or sugars—look for varieties labeled “100% vegetable juice” with no added sweeteners. Better yet, make your own juice at home using fresh vegetables to control both the flavor and the sugar content. For more tips on choosing or preparing healthy vegetable juices, visit EatingWell’s guide to healthy vegetable juice.

40. Pancake Syrup

Pancake syrups, especially those labeled as “original,” “butter-flavored,” or “table syrup,” are typically made from high-fructose corn syrup, corn syrup, and artificial flavors rather than pure maple. These syrups can be shockingly high in sugar, with each tablespoon delivering about 8-11 grams of sugar (Healthline). A typical serving often far exceeds one tablespoon, meaning that a stack of pancakes can easily surpass the sugar content of a can of soda—one 12-ounce soda has about 39 grams of sugar, which is roughly the same amount found in just four tablespoons of pancake syrup.

In contrast, pure maple syrup contains natural sugars and some trace minerals, but it is still high in sugar and should be used sparingly. To reduce sugar intake, consider limiting syrup portions, choosing fruit compotes, or topping pancakes with fresh fruit and a dollop of yogurt instead. Always check ingredient lists and nutrition labels to distinguish between pure maple syrup and imitation syrups loaded with added sugars. For more information and healthier topping ideas, visit EatingWell’s healthy pancake topping guide.

41. Pre-Made Pie Crusts

Pre-made pie crusts and refrigerated doughs offer convenience when baking, but they often contain more sugar than you might expect. Many commercial brands add sugar, dextrose, or corn syrup to enhance flavor and browning, resulting in 2-5 grams of sugar per serving before any filling is added (Healthline). This added sugar can contribute significantly to the overall sweetness and calorie count of your finished pie, especially when paired with sugary fillings or toppings.

Homemade pie crusts, on the other hand, can be made with minimal to no sugar—allowing you to control both the taste and healthfulness of your baked goods. Swapping white flour for whole wheat or adding ground nuts can increase fiber and flavor without extra sweetness. For savory pies, omit sugar entirely, and for dessert pies, use just a small amount or rely on the natural sweetness of fruit fillings. When buying pre-made dough, always read ingredient labels to spot hidden sugars and compare options. For tips on making healthier pie crusts and lower-sugar baking swaps, visit EatingWell’s whole wheat pie crust recipe.

42. Frozen Dinners

Frozen dinners offer convenience for busy lifestyles, but many contain hidden sugars, particularly those featuring sauces such as teriyaki, sweet and sour, or barbecue. Even savory entrees like pasta bakes or meatloaf can have 6-15 grams of sugar per serving, often from added sweeteners like high-fructose corn syrup, brown sugar, or molasses (Consumer Reports). Brands and meal types vary widely—some “healthy” or “lean” options may still contain added sugars to improve flavor and texture, while others use natural sweeteners or keep sugar content lower.

Comparing nutrition labels across brands is essential, as similar meals can differ greatly in sugar content. For example, one brand’s chicken teriyaki might have twice the sugar of another’s. When selecting frozen dinners, look for those with less than 5 grams of added sugar per serving, and avoid meals with sweet sauces or glazes whenever possible. Pairing frozen entrees with a side of fresh vegetables or a salad can help balance your meal. For more advice on choosing nutritious frozen meals and understanding hidden sugars, visit EatRight’s guide to frozen meals.

43. Instant Noodle Seasonings

Instant noodles are a staple for quick meals, but the seasoning packets that come with them frequently contain unexpected amounts of added sugar. Sugar is used in these packets to balance the saltiness, enhance flavor, and provide a satisfying taste profile. A single packet can contribute 2-5 grams of sugar per serving, even in savory flavors like chicken or beef (Healthline). Sweet-flavored noodles or those with teriyaki or barbecue-inspired broths may contain even more sugar, making them less healthy than they appear.

To reduce sugar intake, try using only half the seasoning packet or skipping it altogether in favor of your own homemade broth. Adding fresh or dried herbs, spices, low-sodium soy sauce, and a splash of citrus can boost flavor without the unnecessary sugars and excess sodium. Incorporating fresh vegetables, lean proteins, and tofu will also make your noodle dish more nutritious. Always check the nutrition label and ingredient list on instant noodles to see how much sugar is included in the seasoning. For more tips on creating healthier noodle bowls and homemade broth recipes, visit EatingWell’s homemade instant noodle cup guide.

44. Flavored Nut Butters

Flavored nut butters—such as chocolate, honey, or maple peanut, almond, and cashew butters—are increasingly popular but often contain significant amounts of added sugar. Some varieties have 3-8 grams of sugar per two-tablespoon serving, as sweeteners like cane sugar, honey, or molasses are used to enhance taste and appeal (Healthline). These additions can quickly turn a nutritious spread into a source of hidden sugars, especially if used liberally on toast, fruit, or in snacks for children.

In contrast, plain or natural nut butters contain little to no added sugars, with their subtle sweetness coming naturally from the nuts themselves. When shopping, look for products with just one or two ingredients—nuts and perhaps salt. Always check the ingredient list for hidden sugars under names like “evaporated cane juice,” “corn syrup,” or “agave.” If you crave a hint of sweetness, try adding a drizzle of honey or a slice of banana on top of plain nut butter. For more comparisons and guidance on choosing the healthiest nut butters, visit Eat This, Not That!’s peanut butter brand review. Small label-savvy choices can make a big difference in your daily sugar intake.

45. Fruit-Flavored Gelatin

Pre-packaged fruit-flavored gelatin desserts are a popular treat for kids and adults alike, but they often contain high amounts of added sugar. A single serving of these gelatin cups can have 17-20 grams of sugar, primarily from added sweeteners like high-fructose corn syrup, sugar, or corn syrup solids (Healthline). Despite being low in fat and calories, the sugar content makes these desserts more similar to candy than to a healthy snack, contributing to spikes in blood sugar and offering little nutritional value.

For a healthier, lower-sugar alternative, consider making your own gelatin desserts at home. Use unflavored gelatin and fresh fruit juice—preferably 100% juice with no added sugars—or whole fruit purees for natural sweetness. You can also control the amount of sweetener added, using a small amount of honey or a sugar substitute if needed. Adding diced fresh fruit enhances both flavor and nutritional value. Always read labels when purchasing gelatin products, as “sugar-free” versions may use artificial sweeteners. For inspiration and recipes, visit EatingWell’s homemade fruit gelatin cup guide.

46. Sweetened Nut Milks

Sweetened nut milks—such as almond, soy, and oat milk—are widely used as dairy alternatives, but many commercial varieties contain significant amounts of added sugar. A single cup of sweetened almond or oat milk can contain 7-16 grams of sugar, which is often added in the form of cane sugar, rice syrup, or other sweeteners to improve taste (Healthline). Flavored versions like vanilla or chocolate nut milks can be even higher in sugar, rivaling the content found in some soft drinks or flavored dairy milks.

Unsweetened nut milks, in contrast, contain little to no added sugar and are a better choice for those monitoring their sugar intake. When shopping, always read the ingredient list and choose products labeled “unsweetened” for both drinking and cooking. Unsweetened versions work well in smoothies, baking, coffee, and savory recipes without adding extra sugar to your diet. If you prefer a bit of sweetness, add a splash of vanilla extract or blend nut milk with fresh fruit. For more information on choosing and using non-dairy milks, visit EatRight’s guide to milk alternatives. Making this simple swap can significantly reduce your daily sugar consumption.

47. Spaghetti Sauce

Many commercial spaghetti sauces contain added sugar to balance the acidity of tomatoes and enhance flavor. A half-cup serving of jarred spaghetti sauce can have 6-12 grams of sugar, with ingredients like cane sugar, high-fructose corn syrup, or corn syrup solids frequently listed among the top components (Consumer Reports). Some brands, especially those labeled as “sweet basil” or “tomato and herb,” may contain even more sugar, making it easy to exceed daily recommended limits, particularly if you enjoy generous portions or pair your pasta with bread and other sides.

To avoid unnecessary sugar, always read both the ingredient list and nutrition facts panel when purchasing spaghetti sauce. Look for products with no added sugar or those that list sugar toward the end of the ingredient list. Alternatively, making spaghetti sauce at home allows you to tailor flavor without relying on sweeteners—use ripe tomatoes, fresh herbs, garlic, and olive oil for natural richness. For added sweetness, try grating a carrot into your sauce instead of adding sugar. For healthy homemade sauce ideas and more label-reading tips, visit EatingWell’s homemade spaghetti sauce recipe.

48. Fast Food Salads

Fast food salads are often marketed as a healthier option, but many pack as much sugar as desserts, primarily due to sugary dressings, candied nuts, dried cranberries, and even glazed meats. A single fast food salad with a sweet dressing and toppings can contain 20-40 grams of sugar—rivaling the sugar content of ice cream or a slice of cake (Healthline). Dressings like honey mustard, raspberry vinaigrette, and fat-free French are common culprits, often adding 8-12 grams of sugar per packet.

To enjoy a healthier salad, customize your order by choosing grilled proteins, skipping candied toppings, and requesting dressings on the side. Opt for oil and vinegar, balsamic, or lemon juice as lighter alternatives, and use fresh fruit or nuts instead of sweetened add-ins. Always read nutritional information online or at the restaurant to compare sugar content between options. Many chains now provide customizable salads, allowing you to control every ingredient. For more tips on making fast food salads healthier and understanding restaurant nutrition facts, visit EatingWell’s guide to fast food salads.

49. Pudding Cups

Ready-to-eat pudding cups are a popular snack and dessert, especially for children, but they often contain surprisingly high amounts of added sugar. A standard pudding cup can have 14-20 grams of sugar per serving, with sugar, corn syrup, and other sweeteners listed as primary ingredients (Healthline). This level of sweetness places pudding cups closer to candy than to wholesome snacks, potentially contributing to excessive sugar intake and its associated health risks, such as dental problems and weight gain.

Homemade pudding offers a healthier alternative, as you can control both the type and amount of sweetener used. Recipes using milk, unsweetened cocoa, and a small amount of sugar or natural sweeteners like honey or maple syrup can deliver flavor without overloading on sugar. For additional nutrition, try incorporating chia seeds, avocado, or fruit purees for natural sweetness and creamy texture. If you’re purchasing pudding cups, look for “reduced sugar” or “no sugar added” varieties, and always read the nutrition label to make informed choices. For healthy homemade dessert ideas and sugar-reduction tips, visit EatingWell’s pudding recipes.

50. Prepackaged Slaws and Deli Salads

Prepackaged slaws and deli salads, such as coleslaw, macaroni salad, and broccoli salad, may seem like healthy choices, but they often contain sweetened dressings that dramatically increase their sugar content. Many store-bought or deli counter varieties use mayonnaise-based or vinaigrette dressings sweetened with sugar, high-fructose corn syrup, or honey, leading to 8-15 grams of sugar per serving (Healthline). The sugar content can rival that of some desserts, particularly in salads with added dried fruit, candied nuts, or sweet sauces.

For healthier alternatives, try making slaws and salads at home using plain Greek yogurt, light mayonnaise, or olive oil as a base. Sweeten lightly with a splash of citrus juice or a teaspoon of honey, and incorporate fresh herbs and crunchy vegetables for flavor. If you’re buying prepared salads, check ingredient lists for added sugars and compare nutrition labels across brands. Opt for versions labeled “no added sugar” or “light dressing” when available. For more tips and recipes for nutritious homemade salads and slaws, visit EatingWell’s collection of healthy slaw recipes.

Conclusion

Hidden sugars in everyday foods and drinks pose significant risks to metabolic health, contributing to conditions like obesity, diabetes, and heart disease. Many seemingly healthy choices harbor more sugar than expected, making it crucial to read nutrition labels and ingredient lists carefully. Small, informed swaps—such as choosing unsweetened or homemade versions—can help reduce sugar intake and support overall well-being. If you’re concerned about your sugar consumption or metabolic health, consult a healthcare provider for personalized advice or consider regular screenings (CDC). Awareness and proactive choices empower you to make healthier decisions and protect your long-term health.

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