20 Surprisingly High-Sugar Foods

When it comes to improving your health, one of the simplest but most powerful habits you can develop is reading food labels.

 Many everyday foods—even those marketed as “healthy” or “natural”—contain hidden sugars and highly processed ingredients that can negatively impact your energy, gut health, hormones, and weight.

By becoming more label-savvy, you can make better choices and limit your intake of added sugars and processed foods.

According to the World Health Organization, adults should aim to consume no more than 25 grams (about 6 teaspoons) of added sugar per day for optimal health.

Yet many packaged foods can contain that much in a single serve—making awareness and education key.

Knowledge is power, and reading labels gives you back control over what you’re putting into your body.

20 Surprisingly High-Sugar Foods

1. Flavoured Yoghurt

Many low-fat or fruit-flavoured yoghurts contain up to 5–6 teaspoons of sugar per serve. Go for plain, unsweetened Greek yoghurt instead.

2. Granola

Store-bought granolas often have hidden sugars from honey, maple syrup, or dried fruit—even the “healthy” ones can pack 15g+ sugar per serve.

3. Protein Bars

Many commercial protein bars are closer to candy bars, with sugar content between 10–25g. Always check the label!

4. Smoothies (Store-Bought or Café)

Even fruit-only smoothies can spike your sugar intake—some contain more sugar than a can of Coke due to lack of fibre and added juice bases.

5. Fruit Juice

An average glass of orange juice contains the juice (and sugar) of 3–4 oranges, without the fibre to slow it down.

6. Canned Soup

Some brands of tomato or sweet corn soup contain up to 10g of sugar per serve to enhance flavour.

7. Salad Dressings

Dressings like balsamic glaze, French, honey mustard, and even "light" options often contain added sugar. Homemade vinaigrettes are a better choice.

8. Sushi

Sushi rice is made with sugar and vinegar, and sweet sauces like teriyaki or mayo-based drizzles add even more sugar.

9. Crackers and Rice Cakes

Often seen as healthy snacks, some are flavoured or sweetened with hidden sugars—especially the honey or caramel-coated varieties.

10. Breakfast Cereals

Even cereals marketed to adults (like bran flakes or granola clusters) can contain 8–15g of sugar per serve.

11. Coconut Water (Flavoured)

Natural coconut water is fine in moderation, but flavoured versions often include added sugar.

12. Pasta Sauce

A single serve of store-bought tomato pasta sauce can contain 2–3 teaspoons of added sugar. Look for “no added sugar” versions.

13. Nut Butters (Non-Natural)

Popular peanut butters and almond butters often contain added sugar and hydrogenated oils. Choose 100% nuts only.

14. Bottled Iced Tea

These can contain 20g or more of sugar per bottle—often more than a chocolate bar.

15. Canned Baked Beans

Some varieties contain added sugar and even high-fructose corn syrup—look for "no added sugar" versions.

16. Frozen Meals

Many frozen “diet” or “healthy” meals include added sugars for flavour enhancement—especially in sauces or dressings.

17. Energy Drinks

Even the “low carb” ones are loaded with artificial sweeteners or sugar alcohols, and regular ones can have 25–30g of sugar per can.

18. Dried Fruit

A small handful of dried cranberries can contain up to 20g of sugar—some even have extra sugar added during processing.

19. Bread

Especially white or packaged “whole grain” breads—some slices can have 2–5g of sugar, plus high-GI carbs that spike blood sugar quickly.

20. Condiments like Tomato Sauce & BBQ Sauce

Just one tablespoon of tomato sauce can contain a teaspoon of sugar—and BBQ sauces are often worse.