What Foods Are Loaded with Sugar? The Surprising Culprits

November 24, 2025 •

3 min read

According to the American Heart Association, sugar-sweetened beverages are a top source of added sugars in the average diet. It is crucial for health-conscious individuals to know what foods are loaded with sugar, as it is often hiding in unexpected places beyond just soda and candy.

Quick Summary

This guide reveals the surprising foods packed with added sugar, detailing how to identify hidden sources. It provides practical tips for navigating food labels and choosing healthier alternatives to reduce overall intake.

Key Points

Hidden Sugar: Added sugar is common in many processed foods, not just obvious sweets.
Beverage Beware: Sugary drinks like fruit juice, soda, and energy drinks are major sources of added sugar.
Breakfast Traps: Flavored yogurts, sweetened cereals, and granola bars often contain high amounts of added sugar.
Savory Surprises: Condiments and sauces like ketchup, BBQ sauce, and salad dressings frequently hide large quantities of sugar.
Label Literacy: Reading nutrition labels and ingredient lists is the most effective way to identify hidden and added sugars.
Choose Plain: Opt for plain, unsweetened foods and add your own natural flavors from fruits or spices.

The Sneaky World of Added Sugars

While most people know that candies, cakes, and soda are high in sugar, a significant portion of our sugar intake comes from processed foods where it is less obvious. Understanding the difference between naturally occurring and added sugars is the first step toward a healthier diet. Naturally occurring sugars are found in whole foods like fruits and vegetables, which also contain fiber, vitamins, and minerals. Added sugars, or "free sugars," are those added during food processing and provide calories with little to no nutritional value. These are the sugars we need to be most mindful of reducing.

Sugary Drinks: More Than Just Soda

It's not just fizzy drinks that pack a sugary punch. Many beverages marketed as healthy alternatives are actually loaded with sugar.

Fruit Juices: A single eight-ounce glass of fruit juice can contain as much sugar as a can of soda, since the juicing process removes fiber and concentrates the sugars.
Flavored Coffees and Teas: Pre-bottled or cafe-prepared lattes and sweetened teas can be significant sources of added sugar, sometimes exceeding an adult's daily recommended limit in a single serving.
Sports and Energy Drinks: These are designed to provide a rapid energy boost from sugar and are unnecessary for most people unless performing prolonged, high-intensity exercise.

Breakfast Foods to Watch For

Many breakfast foods are surprisingly high in sugar, especially processed options designed for convenience.

Sweetened Cereals: Many popular breakfast cereals, especially those marketed to children, can contain 10-20 grams or more of sugar per cup. Look for unsweetened whole-grain versions and add your own fresh fruit for flavor.
Flavored Yogurts: A seemingly healthy option, flavored yogurts often have significant amounts of added sugar. Some can contain as much sugar per serving as a scoop of ice cream. Plain or Greek yogurt with fresh fruit is a much better choice.
Granola and Granola Bars: Often perceived as healthy, many granola products and bars use corn syrup, honey, and brown sugar as binders, leading to a high sugar content. Check labels for minimal added sugars or make your own.

The Hidden Sugars in Sauces and Condiments

Some of the sneakiest sources of added sugar are found in savory foods.

Ketchup and BBQ Sauce: These staples can contain up to a teaspoon of sugar per tablespoon. The best option is to look for brands with no added sugar or to make your own from scratch.
Salad Dressings: Many commercial salad dressings, particularly fat-free or low-fat versions, replace the fat with sugar to maintain palatability. Opt for a simple vinaigrette made with olive oil and vinegar instead.
Pasta and Tomato Sauces: Jarred and canned sauces often use sugar to cut the acidity of tomatoes. Review the ingredients list to find options with low or no added sugar.

Processed Snacks and Baked Goods

Snacks, desserts, and ready-made items are notorious for their sugar content.

Dried Fruit: With the water removed, the sugars in dried fruit are highly concentrated. A small box of raisins can have over 25 grams of sugar. While still a fruit, moderation is key, and it's better to eat whole, fresh fruit whenever possible.
Baked Goods: Store-bought pastries, cookies, and muffins are typically made with refined flour and high levels of sugar.
Ready Meals: Many pre-made meals can have surprisingly high sugar levels as part of their flavor profile. Cooking from scratch gives you complete control over your ingredients.

A Comparison of Common Sugary Foods


Food Item (Serving Size)	Sugar (grams)	Equivalent Teaspoons	Notes
12oz Can of Soda	~42 g	~10 tsp	Mostly added sugars.
8oz Glass of Fruit Juice	~30 g	~7 tsp	Concentrated natural sugars, limited fiber.
1 Cup Sweetened Cereal	~15 g	~4 tsp	Can be even higher depending on brand.
6oz Flavored Yogurt	~20 g	~5 tsp	Varies widely by brand and flavor.
2 Tbsp Ketchup	~8 g	~2 tsp	Hidden added sugar in a savory condiment.

Conclusion

Added sugars are pervasive in the modern diet, often hidden in foods and drinks we might not suspect. By becoming a savvy label reader and prioritizing whole, unprocessed foods, you can significantly reduce your sugar intake. Choosing plain yogurt over flavored, making your own salad dressings, and opting for water or unsweetened tea are simple, effective changes. Reducing excess sugar is a powerful way to improve overall health, control weight, and support dental health.

For more information on the impact of added sugar, consult reputable sources like the American Heart Association.

Frequently Asked Questions

Natural sugars are found within whole foods like fruits and vegetables and are often accompanied by fiber and other nutrients. Added sugars are sweeteners put into processed foods and drinks during manufacturing, offering little to no nutritional value.

To find hidden sugars, read the ingredient list. Look for any ingredient ending in '-ose' (e.g., fructose, sucrose), syrups (e.g., corn syrup, maple syrup), honey, or fruit juice concentrates. The closer to the top of the list, the more sugar the product contains.

Not always. Fat-free and low-fat products often replace the fat with high levels of added sugar to improve flavor. Always check the nutrition label for sugar content.

Fruit juice and soda have similar sugar levels and calorie counts per serving. While juice may offer some vitamins, its lack of fiber means the sugar is absorbed quickly. It is generally recommended to eat whole fruit instead to get the added fiber.

A great low-sugar breakfast includes plain Greek yogurt with fresh berries and nuts, unsweetened oatmeal with cinnamon, or eggs. These options provide protein, fiber, and healthy fats without excess sugar.

To reduce sugar from condiments, choose brands with reduced or no added sugar, or make your own at home. For salad dressing, a simple vinaigrette is a great alternative. For sandwiches, use mustard instead of ketchup.

Yes, both brown sugar and honey are considered added sugars, along with maple syrup and agave. They offer similar health impacts as white granulated sugar from a health perspective.