What has more sugar than soda? Surprising Foods to Watch For

November 11, 2025 •

4 min read

According to a 2025 study in the journal Advances in Nutrition, sugary drinks may increase the risk of type 2 diabetes more than sugary foods, but many foods considered 'healthy' surprisingly contain a higher sugar content per serving than a can of soda. This discovery prompts many to ask, what has more sugar than soda and how can we spot these hidden culprits?

Quick Summary

This article explores foods and beverages, including energy drinks, processed juices, and certain condiments, that contain higher sugar content per serving than traditional soda. We compare nutrient-dense foods with their processed counterparts and offer practical tips for identifying excessive sugar in your diet.

Key Points

Hidden Sugars: Many everyday foods and drinks contain more sugar per serving than a can of soda, including energy drinks, juices, and some processed snacks.
Not Just Soda: Beverages like mocha frappuccinos, bottled juices, and sweet teas often have sugar counts that rival or exceed a standard soft drink.
Breakfast Traps: Be cautious of seemingly healthy breakfast items such as flavored yogurts, granola, and instant oatmeal, which can be loaded with added sweeteners.
Savory Surprises: Condiments and sauces like ketchup, sweet chili sauce, and certain coleslaw dressings are also significant sources of hidden added sugar.
Liquid vs. Food: Research suggests that consuming sugar in liquid form, without fiber, can increase the risk of type 2 diabetes more than an equal amount of sugar in solid food.
Check Labels: Don't rely on marketing slogans; always check the nutrition facts panel for 'added sugars' to make informed choices.
Prioritize Whole Foods: Whole foods like fresh fruit provide natural sugar along with fiber, which slows absorption and is a healthier option than processed juices or sweetened drinks.

Unmasking Hidden Sugar: Beyond the Fizzy Drink

Many people are aware of the high sugar content in soda, but far fewer realize that a variety of other popular beverages and seemingly healthy foods can pack an even greater sugary punch. This article dives into the surprising world of hidden sugars, revealing which common culprits you should be mindful of.

The Sneaky Sugars in Your Morning Routine

Many breakfast items, marketed as a healthy way to start the day, are actually loaded with added sugars. This is especially true for popular combinations like yogurt and granola.

Flavored yogurt and granola: A 2025 report from Art Bakery found that a serving of granola with honey and yogurt can contain around 27 grams of sugar. This can easily rival or surpass the sugar in many sodas, especially depending on the brand and portion size. Some store-bought granolas alone contain high amounts of added sugar.
Instant oatmeal: While plain oatmeal is healthy, the pre-packaged flavored varieties often contain significant added sugar. The "apples and cinnamon" version, for example, can have more than double the sugar of pancakes before syrup is even added.
Bottled fruit juice: Don't be fooled by the healthy halo around 100% fruit juice. While it contains some vitamins, the high sugar content can be a major issue. Some 12-ounce apple juices contain nearly the same amount of sugar as a typical soft drink. As research indicates, liquid sugar is absorbed more quickly and can spike blood glucose and insulin levels, potentially increasing type 2 diabetes risk more than solid food.

Condiments and Sauces: A Hidden Sugar Source

It's easy to overlook the sugar lurking in savory items. Many condiments and cooking sauces are sweetened to enhance flavor, but this comes at a nutritional cost.

Ketchup and BBQ sauce: Both are notoriously high in added sugar. A single tablespoon of ketchup can contain almost 2 grams of sugar.
Sweet chili sauce: Some sweet chili sauces contain a startling 66g of sugars per 100g, making it roughly two-thirds sugar by weight.
Prepackaged coleslaw dressing: Depending on the brand, prepackaged coleslaw can have a surprising amount of sugar in its dressing, sometimes containing more per serving than caramel corn.

Comparing Popular Items: Soda vs. Surprising Competitors

To put things into perspective, let's compare the sugar content of a 12 oz can of soda (approx. 39g) with other common products. A 12 oz can of cola is often used as the standard reference for sugar content, but these comparisons highlight just how easily other items can exceed this threshold.


Item (Approximate Serving Size)	Approximate Sugar Content	Comparison to 12 oz Soda (approx. 39g)	Notes
Energy Drink (15.9 oz Rockstar)	62g	More	Sugar content can vary significantly by brand and size.
Mocha Frappuccino (Various Sizes)	~49g+	More	A medium-sized coffee drink can easily pack over 49g of sugar.
Dried Cranberries (1/2 cup)	58g	More	Dried fruit is often high in concentrated sugar.
100% Fruit Juice (16.9 oz)	~48-70g	More	While natural, the sugar is concentrated without the fiber of whole fruit.
Canned Peaches (1/2 cup in light syrup)	~33g	Less	Still a high amount of added sugar for a small portion.
Flavored Yogurt & Granola (Avg. bowl)	~27g+	Less	Combined, some can exceed a soda's content, but a single serving is usually less.

The Importance of Reading Labels

Given these surprising findings, simply avoiding soda isn't enough to manage sugar intake effectively. The key to a healthier diet lies in diligently reading nutrition labels. Don't be fooled by marketing claims like 'all-natural' or 'fat-free,' as these are often misleading and mask a high sugar content. Look specifically for the 'added sugars' line on the nutrition facts panel.

Conclusion: Beyond the Obvious

The lesson from this exploration is that sugar hides in plain sight, often in foods that have a reputation for being healthy. From energy drinks and mochas to seemingly innocent morning yogurt, it’s crucial to look beyond the obvious offenders like soda. Prioritizing water and whole foods while meticulously checking labels for added sugars are essential steps toward a healthier diet. Remember, the form of sugar matters as much as the amount, with liquid sugar posing a unique metabolic challenge to the body. Making informed choices means questioning every label, not just those on the soda aisle.

Understanding Added Sugars in Your Diet

Understanding the Difference Between Natural and Added Sugars

It's important to distinguish between natural sugars, which come packaged with fiber and nutrients in whole foods like fruit, and added sugars. When sugar is consumed in its natural form (e.g., in a whole apple), the fiber slows down digestion and absorption, preventing a sharp blood sugar spike. In contrast, added sugars, especially in liquid form, hit the bloodstream rapidly, causing a significant metabolic response.

Beyond Just Sugar Content

Ultimately, a healthy diet isn't just about eliminating sugar, but about understanding where it comes from and its metabolic impact. While a small amount of sugar in food (like a piece of whole fruit) is fine, the problem with highly concentrated and added sugars is their lack of accompanying nutrients and fiber. The comparisons above demonstrate that a variety of everyday foods and beverages can contain surprising amounts of sugar, highlighting the need for vigilance when making dietary choices.

Empowering Your Choices

By learning to spot hidden sugars and understanding the difference in how the body processes sugar from different sources, you can take control of your health. Start by swapping high-sugar drinks for water, choosing plain yogurt and adding your own fresh fruit, and making your own salad dressings and sauces. A conscious effort to reduce added sugar is a powerful step towards improved health.

Frequently Asked Questions

While fruit juice and soda can have similar sugar levels per serving, they differ. 100% fruit juice contains vitamins and minerals that soda lacks. However, due to its low fiber content, fruit juice can still cause a rapid blood sugar spike, and health experts recommend consuming it in moderation or choosing whole fruit instead.

Energy drinks vary widely in sugar content, but many popular large-sized versions contain more sugar than a standard 12 oz soda. For example, a large can of Rockstar has been noted to contain significantly more sugar than a typical can of Coke.

Yes, they can. Many store-bought granolas contain added sugars, and dried fruits like cranberries have highly concentrated natural sugars. For instance, a half-cup of dried cranberries can contain more sugar than a handful of gummy bears.

Start by reading all food labels, particularly for the 'added sugars' line. Opt for plain versions of foods like yogurt and oatmeal, then add your own fresh fruit. Choose water over sugary drinks, and be mindful of condiments and sauces by choosing low-sugar or homemade options.

Liquid sugar is absorbed rapidly into the bloodstream because it lacks the fiber, protein, and fat that slow digestion. This causes a more dramatic spike in blood glucose and insulin levels compared to sugar consumed with fiber in whole foods, which is absorbed more slowly.

No. Plain, unsweetened yogurt has much less sugar and is a good source of protein and probiotics. The high sugar content is typically found in flavored, fruit-at-the-bottom, or low-fat versions, where added sugars are used to compensate for flavor and texture.

Absolutely not. Whole fruit is rich in fiber, vitamins, and minerals. The fiber in whole fruit slows sugar absorption and provides satiety. The problem lies with processed fruit products, like juice or dried fruit, where sugar is concentrated and fiber is often removed.