Juice 2
Most fruit juices have around 26-29 grams of sugar.
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The INSIDER Summary:

  • Some foods that are branded as healthy actually contain more added sugar than you would think.
  • Added sugar is a processed form of sugar that isn't natural and provides your body with no nutritional value.
  • The American Heart Association recommends that women consume no more than 25 grams of added sugar per day, and that men consume no more than 36 grams.
  • Some foods to watch out for include granola, flavored instant oatmeal, flavored yogurt, cereal, energy bars, canned tomato soup, fruit juice, and salad dressing.

Just because a food is branded as "healthy," doesn't mean it actually is.

Many foods that are marketed in this way actually contain a surprising amount of added sugar— a processed form of sugar that provides no nutritional value to your body.

According to the American Heart Association, women shouldn't be consuming more than 25 grams of added sugar per day, and men shouldn't be consuming more than 36 grams.

Below are nine foods whose sugar content will probably surprise you (and most of the sugar in these foods is added as opposed to natural). Keep in mind that the number of grams listed apply to only one serving size of each food.

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Granola: 6-16 grams of sugar

While granola may be the ideal topping for your plain Greek yogurt, it also has the ability to sabotage what would have been a healthy meal or snack. That's because many brands of granola essentially sell clusters of sugar, even if they aren't chocolate or fruit flavored.

Cereal: 8-18 grams of sugar

It's a well-known fact that cereals like Fruit Loops and Lucky Charms are packed with sugar, but what about the cereals that are branded as being better for you? Turns out they can be just as bad. For example, Raisin Bran has around 18 grams of sugar in just one serving, whereas most Special K flavors contain about 9 grams per serving.

Instant oatmeal.
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Flavored instant oatmeal: 9-14 grams of sugar

Besides the fact that instant oats are more processed than steel cut oats, the flavored varieties also contain significantly more sugar. Watch out for flavors like blueberries and cream or cinnamon, which can add a fair amount of sugar to your breakfast — especially if you like to top your oatmeal with brown sugar or honey to begin with.

Energy / Protein bars: 9-23 grams of sugar

It's hard to imagine that one small energy bar could contain so much sugar, but many brands do. The majority of Cliff bars have a whopping 22 grams of sugar, while Larabars clock in at around 18 grams. Luna bars are at the lower end of the spectrum, with 8 or 9 grams.

If energy bars are your go-to post workout snack, just be sure to glance at their sugar content to make sure you're not fueling yourself with the same amount of sugar you would find in a candy bar.

Flavored yogurt.
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Flavored yogurt: 9-24 grams of sugar

Most people prefer flavored yogurt over plain yogurt. Unfortunately though, those flavors are packed with sugar, and it's not natural sugar — it's artificial. Try spicing up plain yogurt in a more natural way, by adding your own fruit and a little bit of honey.

Canned tomato soup: 10-15 grams of sugar

Turns out sodium isn't the only thing you should be keeping an eye out for when it comes to this kind of canned soup.

Flavored milk substitute.
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Flavored milk substitutes: 9-13 grams of sugar

Many people see almond and soy milk as healthy alternatives to regular milk, but that's only true if you're getting the unsweetened versions of these drinks. Going for vanilla or chocolate flavored soy milk means you could end up consuming the same amount of sugar (or more) than you would had you stuck with regular milk. And, the sugar in regular milk is lactose — a natural sugar — whereas the kind found in flavored milk substitutes is artificial.

Fruit juice: 26-29 grams of sugar

Whether it's a green smoothie or orange juice, fruit juice is loaded with sugar. You're much better off eating a piece of fruit instead of drinking juice. That way, you'll avoid added sugars and consume only fructose, a naturally-occurring sugar that's much more nutritious. Plus, the fiber in fruit will give you a feeling of fullness that juice won't.

Salad dressing.
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Salad dressing: 5-10 grams of sugar

Often, the most unhealthy part of a salad is its dressing. And while most people keep an eye out for a dressing's fat content, sugar content is something that shouldn't be overlooked. Certain flavors such as raspberry vinaigrette, French, or vidalia onion can often add an unexpected serving of sugar to your salad.