What Things Contain the Most Sugar and Where It's Hidden

November 2, 2025 •

3 min read

According to the American Heart Association, sugar-sweetened beverages are the single largest source of added sugar in the diets of Americans. It's no secret that candies and desserts are packed with sweeteners, but knowing what things contain the most sugar requires looking beyond the obvious culprits to uncover the hidden sources lurking in everyday products.

Quick Summary

This guide reveals the most prominent sources of sugar in common diets, from well-known desserts and candies to stealthy sweeteners in packaged snacks, drinks, and condiments. It emphasizes the importance of reading nutrition labels to identify added sugars and offers simple strategies for reducing overall sugar intake.

Key Points

Sugary Beverages: Soft drinks, energy drinks, and fruit juices are top sources of added sugar, providing empty calories with little nutritional value.
Hidden Sugars: Many processed foods, including condiments, pasta sauces, breads, and 'healthy' granola bars, contain surprisingly high amounts of sugar.
Label Literacy: Check the ingredients list for multiple names for sugar, such as corn syrup, fructose, and sucrose, to spot hidden additives.
Flavor Swaps: Replace flavored and low-fat dairy products with plain versions and add your own fresh fruit to control sugar content.
High vs. Low: Powdered candies can be over 90% sugar, while some simple candies contain much less, highlighting the wide range of sugar content in similar products.
Whole Foods Advantage: Whole foods like fresh fruit contain fiber, which slows sugar absorption and is a healthier alternative to processed sugary snacks and drinks.

The Most Obvious Sources of Sugar

While many people know to limit sugary treats, the sheer quantity of sugar in some popular items can still be surprising. Sugar-sweetened beverages and desserts dominate the charts as the leading sources of added sugar in many diets.

Sugary Beverages

These drinks are a quick and concentrated source of sugar without the balancing nutrients of fiber. According to the American Heart Association, these beverages account for about a quarter of the total added sugar consumed.

Soda: A 12-ounce can of cola can contain nearly 10 teaspoons (39 grams) of sugar, while an energy drink can pack even more.
Energy and Sports Drinks: Many energy drinks are loaded with sugar for a rapid energy boost. Some contain over 50 grams per serving, equivalent to more than 12 teaspoons.
Fruit Juices: Even 100% fruit juices, while containing some vitamins, strip away the fruit's fiber, leading to a concentrated sugar dose that can spike blood sugar.

Candies and Desserts

The classic culprits of high sugar content include cakes, cookies, and other confections. Some powdered candies can reach sugar content of over 90% by weight.

Powdered Candies: Items like Pixy Stix are essentially pure sugar, with some varieties containing 95 grams of sugar per 100 grams of product.
Chocolate Bars: While sugar content varies, many popular chocolate bars can have over 50 grams of sugar in a single serving.
Sweetened Dairy Desserts: Ice cream and flavored yogurts are significant sources, with many low-fat yogurts compensating for flavor by adding more sugar.

The Sneaky Places Sugar Hides

Recognizing that sugar is added to many processed foods to improve flavor, texture, and shelf life is crucial for controlling intake. Some products that seem savory or even healthy can have surprisingly high sugar levels.

Unexpected Savory Foods

Condiments: Many store-bought sauces contain added sugar. Ketchup, for example, can have around 4 grams of sugar per tablespoon, and barbecue sauces often have even more.
Jarred Pasta Sauce: Tomato-based sauces frequently add sugar to balance their acidity. A half-cup serving of some brands can contain several grams of added sugar.
Breads and Crackers: Some yeast breads and crackers contain added sugars to aid browning and fermentation, while sweetening crackers is often done to enhance flavor.

Misleadingly Healthy Foods

Granola and Cereal Bars: Though often marketed for health, many granola and cereal bars are held together by syrups and honey, making their sugar content substantial.
Flavored Yogurt: Low-fat varieties, in particular, often contain extra sugar to make up for the reduced flavor from fat. Plain Greek yogurt with fresh fruit is a much better choice.
Dried Fruit: With the water removed, the natural sugars in dried fruit become highly concentrated. A small serving of dried cranberries can contain a significant amount of sugar.

High-Sugar Items vs. Healthier Alternatives: A Comparison

To make informed choices, understanding the contrast between high-sugar items and their healthier counterparts is key. The table below compares the typical sugar content of common food items.


Item Category	High-Sugar Example	Typical Sugar Content	Healthier Alternative	Typical Sugar Content	Reference
Beverage	16 oz Cream Soda	66g (16 tsp)	Water with Fresh Berries	<1g
Cereal	Honey Smacks	56% sugar by weight	Plain Oatmeal	Minimal added sugar
Candy	Pixy Stix (100g)	95g (24 tsp)	Haribo Goldbears (100g)	39g (10 tsp)
Yogurt	Flavored Low-Fat Yogurt	15-20g per 5.3oz	Plain Greek Yogurt	5g (natural)
Condiment	Ketchup (1 tbsp)	~4g (1 tsp)	Homemade Tomato Salsa	Minimal added sugar

Conclusion: How to Reduce Your Sugar Intake

Identifying what things contain the most sugar is the first step toward a healthier diet. Much of the sugar we consume is hidden in processed foods, so becoming an expert at reading nutrition labels is essential. Look for keywords like 'syrup,' ingredients ending in '-ose,' or other common names for sugar. By choosing whole foods, unsweetened varieties, and making small changes, like flavoring your own plain yogurt or drinking water instead of soda, you can significantly reduce your sugar intake and improve your overall health.

For more detailed information on the risks of excessive sugar and how to manage intake, the American Heart Association provides extensive resources.

Frequently Asked Questions

Natural sugars are found in whole foods like fruits and milk, accompanied by fiber, vitamins, and minerals. Added sugars are sweeteners and syrups put into foods during processing and offer no nutritional benefits.

Read the nutrition label's ingredient list. Manufacturers use over 60 different names for sugar, including corn syrup, sucrose, dextrose, and agave nectar. Ingredients are listed by quantity, so look for these near the top of the list.

Unexpected sources of sugar include many condiments like ketchup and barbecue sauce, jarred pasta sauce, low-fat flavored yogurts, granola bars, and certain breakfast cereals.

Sugar-free drinks use artificial sweeteners to avoid sugar and calories, but they lack beneficial nutrients. While they don't spike blood sugar like regular sodas, studies on their long-term health effects are ongoing.

Instead of sweetened yogurt, choose plain Greek yogurt with fresh berries. Substitute sugary sodas with water, unsweetened tea, or naturally flavored water. Opt for whole grains and make your own condiments to control sugar content.

The sweetness of fruits varies naturally. Modern fruits are often bred for higher sugar content, but they also contain fiber and nutrients. Whole fruit is generally healthier than concentrated fruit juices, which lack fiber.

Yes, excessive intake of added sugar is linked to an increased risk of weight gain, obesity, type 2 diabetes, heart disease, high blood pressure, and inflammation.