What Grocery Store Foods Have Added Sugar?

November 25, 2025 •

3 min read

Packaged foods and drinks are a major source of added sugars in the American diet. This article identifies unexpected grocery store foods with added sugar and explains how to spot them on ingredient labels.

Quick Summary

Many grocery items contain added sugar. This article reveals surprising sources, such as condiments, savory sauces, and 'healthy' snacks. Understanding food labels empowers consumers to make informed choices.

Key Points

Hidden Sources: Added sugar is in many savory items, such as condiments, sauces, and breads, not just desserts.
Label Decoding: Manufacturers use over 50 sugar names, like dextrose and cane syrup. Look for these terms on ingredient lists.
Beware of 'Healthy' Claims: 'Low-fat' or 'natural' labels can be misleading. Many products use added sugar to enhance flavor when fat is reduced.
DIY Advantage: Making your sauces, salad dressings, and oatmeal lets you control sugar intake.
Choose Whole Foods: Prioritizing whole, unprocessed foods like fruits and vegetables is the most effective way to avoid hidden added sugars.
FDA Mandate: The 'Added Sugars' line on the Nutrition Facts label helps identify sweeteners, but recognizing the various aliases is still important.

Unexpected Sources of Added Sugar

While candy, cookies, and soda are commonly known sources of sugar, many people are unaware of hidden sources throughout the grocery store. Manufacturers add sugar for flavor, texture, and preservation. This can significantly increase daily sugar intake without awareness. Even 'healthy' or 'low-fat' products often contain added sweeteners to compensate for reduced fat.

Condiments and Sauces

Ketchup and Barbecue Sauce: These often contain high amounts of added sugar. Two tablespoons of ketchup can contain about 5 grams (one teaspoon) of sugar.
Pasta Sauce: Many jarred tomato and pasta sauces use added sugar to balance tomato acidity. Check labels for ingredients like high-fructose corn syrup.
Salad Dressings: Salad dressings, from honey mustard to vinaigrettes, frequently have added sweeteners.

Breads and Processed Grains

Yeast Breads: Sugar is often added to commercial breads for fermentation, browning, and flavor. This includes white bread and many wheat and 'artisan' varieties.
Breakfast Cereals and Granola: Granola and many breakfast cereals are often marketed as healthy but can be very high in added sugars, including honey and various syrups. Unsweetened varieties are the best option.
Instant Oatmeal: Pre-packaged, flavored instant oatmeal packets are commonly sweetened with significant sugar amounts.

Dairy and Dairy Alternatives

Flavored Yogurts: Flavored yogurts are a major added sugar source, sometimes containing more sugar than a candy bar. Choose plain Greek yogurt and add your own fresh fruit to control sweetness.
Milk and Coffee Creamers: Flavored milk (chocolate or strawberry) and many non-dairy milk alternatives, such as almond and oat milk, contain added sugar. Check for unsweetened options.

Beverages

Fruit Drinks and Juices: Even 100% fruit juice contains concentrated fruit sugar and lacks fiber. Many fruit-flavored drinks have added sweeteners.
Sports and Energy Drinks: These beverages are known for high sugar levels to provide a quick energy boost.

Reading and Understanding Food Labels

Identifying added sugars requires effective food label reading. The FDA requires listing "Added Sugars" on the Nutrition Facts label, along with the percent Daily Value. However, manufacturers often use multiple sugar names to make it seem less prevalent in the ingredients list, which is ordered by weight.

Common Aliases for Added Sugar:

Syrups: Corn syrup, high-fructose corn syrup, maple syrup, rice syrup, malt syrup.
Suffixes ending in '-ose': Dextrose, fructose, glucose, lactose, maltose, sucrose.
Other names: Agave nectar, brown sugar, cane sugar, evaporated cane juice, honey, molasses, fruit juice concentrate.

If any of these names are near the beginning of the ingredient list, the product contains significant added sugar.

Comparison Table: Sugars in Common Grocery Items


Product	Serving Size	Total Sugars (Example)	Added Sugars (Example)	Healthy Swap
Flavored Yogurt	6 oz	32g	High	Plain Greek Yogurt + Fresh Fruit
Jarred Pasta Sauce	1/2 cup	8g	High	Unsweetened Marinara Sauce
Instant Flavored Oatmeal	1 packet	12-15g	High	Plain Rolled Oats + Cinnamon
BBQ Sauce	2 Tbsp	12g	High	Homemade BBQ Sauce (Control Sugar)
Canned Peaches	1 cup	26g	High	Canned in Juice or Water
Almond Milk (Vanilla)	1 cup	15g	High	Unsweetened Almond Milk
Ketchup	2 Tbsp	5g	High	Salsa or Homemade Ketchup

Tips for Reducing Added Sugar Intake

Prioritize whole foods: Focus on unprocessed foods like fresh fruits, vegetables, lean protein, and whole grains.
Choose unsweetened versions: Opt for plain yogurt, unsweetened almond milk, and unflavored oatmeal. Add natural sweetness with fresh or frozen fruit.
Make your own sauces and dressings: This provides full ingredient control. Store-bought ketchup and barbecue sauce are common hidden sugar culprits.
Rethink breakfast: Swap sugary cereals and flavored instant oatmeal for healthier alternatives. Try plain oatmeal with berries and nuts for more fiber and protein.
Be wary of marketing claims: Terms like 'low-fat,' 'natural,' or 'organic' do not guarantee low sugar content. Always read the nutrition label.
Limit sugary beverages: Drink water, plain seltzer, or herbal tea instead of sodas, energy drinks, and sweetened fruit juices.

Conclusion

Knowing which grocery foods have added sugar is vital for healthier dietary choices. From condiments and bread to beverages and flavored dairy, added sugar is common in packaged foods. Consumers can significantly reduce intake by reading ingredient lists, recognizing sugar aliases, and choosing whole foods. This knowledge is the most effective way to navigate the grocery store and control added sugar for better long-term health. For further reading on the FDA's guidance regarding nutrition labeling, see this resource: FDA - Added Sugars on the Nutrition Facts Label.

Frequently Asked Questions

Check the Nutrition Facts label for the 'Added Sugars' line, which lists the amount in grams and as a percent Daily Value. Also, read the ingredient list for common sugar aliases.

'Natural' sugars like honey or agave are still considered added sugars by the body and offer no significant nutritional advantage over table sugar.

Look for names like dextrose, fructose, sucrose, corn syrup, high-fructose corn syrup, evaporated cane juice, rice syrup, and honey. Ingredients are listed in descending order by weight, so the higher up, the more sugar is present.

Sugar is often added to savory products to balance flavors, such as acidity in tomatoes, or to improve the texture and shelf life.

Choose unsweetened cereals and yogurts. Use natural sweetness from fresh or frozen fruit, or add spices like cinnamon for flavor.

Not necessarily. When fat is removed, manufacturers often add extra sugar to maintain flavor, increasing total sugar and calorie content.

Switch to unsweetened alternatives like water, sparkling water flavored with fruit, or herbal teas instead of sodas, sports drinks, and sweetened fruit juices.