Foods High in Sugar: 17 Surprising Items You Should Know About

Understanding which foods contain high amounts of sugar is crucial for maintaining a healthy diet. While we typically associate sugar with desserts and candy, many seemingly healthy foods contain surprisingly high levels of added sugars that can negatively impact your health.

Research has consistently linked excessive sugar consumption to various health problems, including obesity, cardiovascular disease, type 2 diabetes, and certain types of cancer. The challenge many people face is that sugar hides in unexpected places throughout our daily diet.

According to dietary guidelines from leading health organizations, women should limit their added sugar intake to approximately 25 grams (6 teaspoons) per day, while men should aim for no more than 37.5 grams (9 teaspoons) daily. Unfortunately, many Americans exceed these recommendations without realizing it.

This comprehensive guide reveals 17 foods and beverages that contain surprisingly high amounts of sugar, helping you make more informed dietary choices.

Why Hidden Sugars Are a Concern

Food manufacturers often add sugar to products to enhance flavor, extend shelf life, or improve texture. The problem is that these added sugars provide empty calories without essential nutrients, contributing to various health issues when consumed in excess.

Many products labeled as “low-fat,” “light,” or “healthy” often compensate for reduced fat content by adding extra sugar. This marketing strategy can mislead consumers into thinking they’re making healthier choices when they’re actually consuming more sugar than expected.

1. Low-Fat Flavored Yogurt

While yogurt offers beneficial probiotics, protein, and calcium, low-fat varieties often contain shocking amounts of added sugar. A single serving of flavored low-fat yogurt can contain 25-45 grams of sugar, potentially exceeding your entire daily recommended limit.

Manufacturers add sugar to low-fat yogurt to compensate for the flavor and texture lost when fat is removed. Interestingly, research suggests that full-fat yogurt may offer better health benefits and help with weight management compared to low-fat versions.

Choose plain Greek yogurt or unsweetened varieties and add fresh fruit for natural sweetness and additional nutrients.

2. Barbecue Sauce

Barbecue sauce is a beloved condiment for grilling season, but it’s essentially sugar in disguise. Just two tablespoons of standard BBQ sauce can contain 9-16 grams of sugar, with sugar sometimes comprising up to 40% of the product’s total weight.

Because many people use generous portions when marinating meats or dipping, sugar consumption from BBQ sauce can quickly add up. Check nutrition labels carefully and consider making homemade versions with reduced sugar content.

3. Tomato Ketchup

This ubiquitous condiment is one of the most common sources of hidden sugar in the American diet. A single tablespoon of ketchup contains approximately 4 grams of sugar – nearly one teaspoon.

While this might seem modest, consider how easily you can use multiple servings with french fries, burgers, or eggs. Those tablespoons quickly accumulate, especially for children who often prefer ketchup with many meals.

Look for reduced-sugar or no-added-sugar ketchup alternatives, or better yet, try replacing ketchup with fresh tomato slices, salsa, or mustard.

4. Fruit Juice and Juice Drinks

Even 100% fruit juice contains concentrated natural sugars without the beneficial fiber found in whole fruit. Juice drinks, which are different from pure juice, often contain added sugars that make them nutritionally comparable to soda.

An 8-ounce glass of fruit juice can contain 20-30 grams of sugar. The rapid absorption of these sugars without accompanying fiber can cause blood sugar spikes similar to those caused by candy.

Studies have associated high fruit juice consumption with increased obesity risk and metabolic problems. Opt for whole fruits instead, which provide fiber, vitamins, and minerals while helping you feel fuller longer.

5. Pasta and Spaghetti Sauce

While tomatoes naturally contain some sugar, many jarred pasta sauces include significant amounts of added sugar to balance acidity and enhance flavor. Some brands contain 6-12 grams of sugar per half-cup serving.

When you consider that most people use more than a half-cup of sauce per meal, the sugar content becomes concerning. Reading ingredient labels is essential – if sugar appears within the first few ingredients, choose a different brand.

Making homemade tomato sauce from fresh tomatoes, herbs, and spices gives you complete control over sugar content.

6. Sports and Energy Drinks

Marketed as performance-enhancing beverages, sports drinks contain high sugar levels designed to provide quick energy for intense athletic activities. However, most people consuming these drinks aren’t engaging in activities strenuous enough to warrant this sugar intake.

A typical 20-ounce sports drink contains 30-35 grams of sugar – equivalent to about 8 teaspoons. For casual gym-goers or weekend athletes, plain water is sufficient for hydration without the added sugar and calories.

Reserve sports drinks for truly intense exercise lasting over an hour, and choose water for regular workouts and daily hydration.

7. Flavored Milk

Chocolate milk, strawberry milk, and other flavored varieties contain significantly more sugar than plain milk. While regular milk provides excellent nutrition including protein, calcium, and vitamin D, flavored versions can add 12-24 grams of sugar per cup.

This is particularly concerning for children who may drink flavored milk multiple times daily. The added sugar negates many of the health benefits that milk provides.

Choose plain milk and add a small amount of cocoa powder or vanilla extract if desired, controlling the sweetness level yourself.

8. Granola

Despite its health food reputation, granola is often loaded with sugar and calories. What seems like a small serving can contain 15-25 grams of sugar, along with 400-500 calories per cup.

Manufacturers coat oats, nuts, and dried fruits with honey, brown sugar, or maple syrup, transforming a potentially healthy food into something closer to dessert.

Use granola sparingly as a topping rather than a full serving, or make your own with minimal sweeteners. Plain oatmeal with fresh fruit provides similar benefits with far less sugar.

9. Specialty Coffee Drinks

Flavored lattes, frappuccinos, and specialty coffee beverages can contain 25-70 grams of sugar per large serving. These drinks combine sweetened syrups, whipped cream, and flavored sauces, creating what’s essentially a dessert in a cup.

The coffee itself provides no sugar, but the additions transform a zero-calorie beverage into a sugar bomb that can exceed your entire daily recommended intake in a single drink.

Stick to black coffee, espresso, or coffee with a small amount of milk. If you need sweetness, use a minimal amount of sugar or a sugar alternative.

10. Bottled Iced Tea

Many people view iced tea as a healthier alternative to soda, but commercially prepared iced teas often contain comparable sugar levels. A 16-ounce bottle can contain 30-40 grams of sugar.

Even varieties marketed as “lightly sweetened” may contain more sugar than you’d expect. Green tea or fruit-flavored versions aren’t necessarily better – always check the label.

Brew your own unsweetened tea and add lemon, mint, or a small amount of honey for flavor control.

11. Protein and Energy Bars

Marketed as healthy snacks for active individuals, many protein bars contain 15-30 grams of sugar, making them nutritionally similar to candy bars. Manufacturers use sugar to improve taste and texture in these convenient products.

The protein content doesn’t offset the negative effects of excessive sugar. Some bars use sugar alcohols or artificial sweeteners, which can cause digestive discomfort.

Read labels carefully and choose bars with less than 10 grams of sugar, or opt for whole food protein sources like nuts, hard-boiled eggs, or Greek yogurt.

12. Canned and Packaged Soups

Sugar in soup seems counterintuitive, but many canned varieties contain added sugars to enhance flavor and balance saltiness. Tomato-based soups are particularly prone to added sugar.

A single cup of certain canned soups can contain 10-15 grams of sugar. Since many people eat more than one cup per serving, sugar intake from soup can be significant.

Look for “no added sugar” varieties or make homemade soup using fresh vegetables and low-sodium broth.

13. Breakfast Cereals

Many breakfast cereals, including those marketed toward children and those claiming to be healthy, contain alarming amounts of sugar. Some varieties pack 12-20 grams of sugar per serving – and most people pour more than the suggested serving size.

Cereals with colorful pieces, chocolate, frosting, or fruit flavoring typically contain the most sugar. Even seemingly healthy options like raisin bran or granola cereals can be sugar-heavy.

Choose cereals with less than 6 grams of sugar per serving and high fiber content (at least 3 grams). Better yet, opt for oatmeal topped with fresh fruit and nuts.

14. Cereal and Breakfast Bars

These convenient grab-and-go breakfast options often contain 10-15 grams of sugar per bar with minimal protein or fiber to provide lasting energy. They’re essentially cookies marketed as breakfast.

The quick energy spike from these high-sugar bars is typically followed by a crash, leaving you hungry within an hour or two.

Choose bars with at least 3 grams of fiber, 5 grams of protein, and less than 8 grams of sugar. Alternatively, prepare overnight oats or egg muffins for quick, nutritious breakfasts.

15. Canned Fruit in Syrup

While fruit naturally contains sugar (fructose), canned fruit packed in heavy syrup adds substantial amounts of extra sugar. This processing can more than double the sugar content compared to fresh fruit.

A cup of canned peaches in heavy syrup can contain 30-40 grams of sugar, whereas fresh peaches contain about 13 grams per cup. The canning process also reduces heat-sensitive vitamins.

Always choose fruit canned in water or natural juice, or preferably, consume fresh or frozen fruit without added sugars.

16. Baked Beans

This popular side dish contains more sugar than most people realize. A one-cup serving of traditional baked beans can contain 20-25 grams of sugar due to the brown sugar or molasses used in preparation.

While beans themselves are nutritious, providing protein and fiber, the added sugars significantly impact their overall nutritional profile.

Look for reduced-sugar versions with about half the sugar content, or make homemade baked beans where you control the sweetener amount.

17. Bottled Smoothies

Store-bought smoothies might seem like healthy choices packed with fruit and nutrients, but many contain 40-70 grams of sugar per bottle. Large serving sizes combined with fruit juice concentrates, added sweeteners, and sometimes ice cream create sugar overload.

Even “all natural” smoothies can be problematic due to concentrated fruit sugars without the fiber that whole fruit provides.

Make smoothies at home using whole fruits, vegetables, protein sources like Greek yogurt, and liquid bases like unsweetened almond milk. Control portions to avoid excessive sugar intake even from natural sources.

How to Identify Hidden Sugars

Sugar appears on ingredient labels under many names. Watch for these common terms that all indicate added sugars:

• High fructose corn syrup
• Corn syrup
• Dextrose
• Fructose
• Glucose
• Sucrose
• Maltose
• Barley malt
• Brown rice syrup
• Cane juice or cane sugar
• Agave nectar
• Honey
• Maple syrup
• Molasses
• Fruit juice concentrate

Ingredients are listed in descending order by weight, so if any form of sugar appears within the first three ingredients, the product is likely high in sugar. Also watch for multiple types of sugar throughout the ingredient list – manufacturers sometimes use this technique to prevent sugar from appearing as the first ingredient.

Reading Nutrition Labels Effectively

The Nutrition Facts label distinguishes between total sugars and added sugars. Total sugars include both naturally occurring sugars (like lactose in milk or fructose in fruit) and added sugars.

Focus on the “Added Sugars” line, which tells you how much sugar was added during processing. This is the number you want to minimize. The label also shows the percentage of the Daily Value, helping you understand how much one serving contributes to the recommended daily limit.

Pay attention to serving sizes, as manufacturers sometimes use unrealistically small servings to make nutritional information appear better.

Health Impacts of Excessive Sugar Consumption

Consuming too much added sugar contributes to numerous health problems:

Weight Gain and Obesity: Added sugars provide empty calories without satisfying hunger, making it easy to overconsume calories. Sugar-sweetened beverages are particularly problematic as liquid calories don’t trigger the same fullness signals as solid foods.

Type 2 Diabetes: High sugar intake, especially from sugary drinks, is strongly associated with insulin resistance and increased diabetes risk. The constant blood sugar spikes from excessive sugar consumption can eventually impair your body’s ability to regulate blood sugar effectively.

Heart Disease: Research links high added sugar consumption to increased risk of heart disease, even in people who aren’t overweight. Excess sugar can raise blood pressure, increase inflammation, and contribute to unhealthy cholesterol levels.

Dental Problems: Sugar feeds harmful bacteria in your mouth, producing acid that erodes tooth enamel and leads to cavities and gum disease.

Fatty Liver Disease: High fructose consumption particularly impacts liver health, as the liver metabolizes most fructose. Over time, this can lead to non-alcoholic fatty liver disease.

Accelerated Aging: Excess sugar consumption has been linked to premature aging of the skin through a process called glycation, which damages collagen and elastin.

Practical Tips for Reducing Sugar Intake

Cook More at Home: Preparing meals from scratch gives you complete control over ingredients and sugar content. Even simple cooking skills can dramatically reduce your added sugar intake.

Choose Whole Foods: Focus on foods in their natural state – vegetables, fruits, whole grains, lean proteins, nuts, and seeds. These foods either contain no added sugar or minimal amounts.

Gradually Reduce Sweetness: If you’re accustomed to very sweet foods, gradually reduce sugar in your coffee, tea, and recipes. Your taste buds will adjust over time, making naturally sweet foods more satisfying.

Drink More Water: Replace sugary beverages with water, sparkling water, or unsweetened tea. Add lemon, lime, cucumber, or berries for natural flavor without added sugar.

Plan Ahead: Pack healthy snacks like nuts, vegetables with hummus, or fresh fruit to avoid reaching for convenient high-sugar options when hungry.

Read Every Label: Even products you’ve purchased before can change formulations. Make label-reading a habit to stay informed about sugar content.

Be Cautious of “Healthy” Marketing: Terms like natural, organic, or gluten-free don’t mean low in sugar. Always check the nutrition label regardless of marketing claims.

Natural Sugars vs. Added Sugars

It’s important to distinguish between naturally occurring sugars in whole foods and added sugars in processed products. Natural sugars in fruit come packaged with fiber, vitamins, minerals, and antioxidants that benefit your health.

The fiber in whole fruit slows sugar absorption, preventing the blood sugar spikes associated with added sugars. Additionally, whole fruits are naturally portion-controlled and filling, making overconsumption difficult.

Dietary recommendations to limit sugar primarily target added sugars, not the natural sugars in whole fruits, vegetables, or plain dairy products. These whole foods provide essential nutrients and should be part of a healthy diet.

Conclusion

Added sugars lurk in numerous foods you might consider healthy or wouldn’t associate with sweetness. Many condiments, sauces, beverages, breakfast foods, and packaged products contain surprisingly high amounts of sugar that can quickly exceed daily recommendations.

Being aware of these hidden sugar sources and reading nutrition labels carefully helps you make informed dietary choices. Small changes like choosing unsweetened yogurt, making homemade sauces, drinking water instead of sugary beverages, and selecting low-sugar breakfast options can significantly reduce your added sugar intake.

Remember that occasional consumption of high-sugar foods won’t harm your health, but regular overconsumption of added sugars contributes to serious health problems. By identifying and limiting these surprising sources of added sugar, you can better manage your overall sugar intake and support your long-term health.

If you have specific health concerns or conditions like diabetes, consult with your healthcare provider or a registered dietitian for personalized dietary recommendations.

Sources:

• American Heart Association – Added Sugars
• Centers for Disease Control and Prevention – Added Sugars
• U.S. Food and Drug Administration – Added Sugars on Nutrition Facts Label
• Harvard T.H. Chan School of Public Health – Added Sugar
• World Health Organization – Healthy Diet
• Mayo Clinic – Added Sugar: Don’t Get Sabotaged by Sweeteners