17 Common Foods and Drinks with Shocking Sugar Levels
Last updated on 18 Apr 2026
When we think of sugar, desserts and sweets usually come to mind. But the truth is, many everyday foods and drinks are surprisingly high in sugar, even the ones we don’t consider “sweet.” From sauces and protein bars to breakfast cereals and fruit juices, sugar is everywhere. If you’re trying to eat clean or manage your health, spotting hidden sugar foods is crucial.
The American Heart Association (AHA) recommends that women limit their added sugar intake to 6 teaspoons (25 grams) per day, while men should limit their intake to 9 teaspoons (37.5 grams)
Whether you’re diabetic, watching your weight, or just aiming for better nutrition, knowing the high sugar foods list and sugary foods to avoid will help you make smarter choices.
Foods and Drinks That Are Surprisingly High in Sugar
There may be hidden sugar in foods and drinks you might not classify as sweet. This includes ketchup, spaghetti sauce, and granola. Read on for 17 foods and beverages that are high in hidden added sugars.
1. Low-Fat Yoghurt
While yoghurt can be a healthy choice, not all types offer the same benefits. Many low-fat yoghurts contain added sugar to enhance their taste. In fact, one cup (245 grams) of low-fat yoghurt can contain up to 47 grams of sugar, equal to around 12 teaspoons.
That’s more than the recommended daily sugar intake for both men and women in just one serving. Additionally, low-fat versions may not offer the same health benefits as full-fat yoghurt.
2. Barbecue Sauce
Barbecue sauce is a flavorful addition to meals, often used as a marinade or dipping sauce. However, just two tablespoons can contain around 14 grams of sugar, which is equivalent to more than three teaspoons. In some cases, up to 40% of the sauce’s total weight is made up of sugar.
3. Ketchup
It is widely used and often contains a high amount of added sugar. Just one tablespoon of ketchup contains approximately one teaspoon of sugar. To avoid consuming too much sugar without realising it, be careful with how much you use, and consider choosing low-sugar or no-added-sugar versions when available.
4. Spaghetti Sauce
Sugar can sometimes be found in foods we don’t usually think of as sweet, like spaghetti sauce. While tomatoes naturally contain some sugar, many store-bought pasta sauces have extra sugar added during processing. To avoid unexpected sugar in your meals, it's best to read ingredient labels carefully or make the homemade sauce using fresh ingredients for better control over what you eat.
5. Fruit Juice
Unlike whole fruits, juice lacks fibre and often delivers a high amount of natural sugar in one serving. Since many pieces of fruit are used to make a single glass of juice, the sugar content can be quite concentrated. As a result, some fruit juices can have sugar levels similar to those of soft drinks, such as cola. Studies linking sugary sodas to health issues may also apply to fruit juices. For better nutrition, it’s best to eat whole fruits and limit your juice intake.
6. Sports Drinks
Many people assume that sports drinks are a healthy option during workouts, but they’re actually formulated for professional athletes or individuals engaging in intense, long-duration exercise. These drinks often contain a high level of added sugars to provide a quick energy boost.
For example, a typical 570 ml bottle contains approximately 32 grams of sugar (roughly equivalent to 8 teaspoons) and 159 calories. Similar to soft drinks and fruit juices, regular consumption has been linked to weight gain and metabolic issues.
7. Chocolate Milk
Chocolate milk is regular milk mixed with sweetened chocolate syrup. While plain milk is highly nutritious and provides essential nutrients like calcium and protein for healthy bones, adding chocolate significantly increases the sugar content.
A standard 230 ml glass of chocolate milk typically contains about two teaspoons of added sugar, which adds unnecessary sweetness that many people don’t need in their diet.
8. Granola
Although often promoted as a healthy, low-fat option, granola can actually be high in sugar and calories. While its base ingredient—rolled oats—is naturally nutritious and provides a good mix of carbohydrates, protein, fat, and fibre, the final product is usually mixed with sweeteners like honey or syrup, along with nuts or dried fruits. These additions can significantly raise the sugar and calorie content, making granola less healthy than it appears, especially when eaten in large portions.
9. Flavoured Coffees
Flavoured coffee drinks may taste great, but they often contain a surprising amount of added sugar. A large cup from popular coffee chains can have up to 25 teaspoons of sugar, which equals about 100 grams per serving—almost three times more than a regular 340 ml can of cola. Given the well-known health risks associated with sugary beverages, it’s a smart choice to enjoy your coffee plain or with minimal sweeteners to minimise excess sugar intake.
10. Iced Tea
Iced tea is a cold version of tea that’s often sweetened with sugar or flavoured syrups. While it's available in many varieties and tastes, most bottled or commercially prepared iced teas contain about 33 grams of sugar per 340 ml serving — nearly the same as a can of soda. If you’re a tea lover, opt for unsweetened brewed tea or iced tea without added sugar for a healthier choice.
11. Protein Bars
Protein bars are a go-to snack for many, especially those trying to manage hunger or build muscle. Since protein helps keep you full, these bars are often seen as a healthy option. However, many commercial protein bars are packed with added sugars, sometimes up to 30 grams per bar.
12. Vitamin water
Often promoted as a health-boosting beverage, Vitaminwater contains added vitamins and minerals, but it also has a high sugar content. A standard bottle contains about 120 calories and 32 grams of sugar, making it more of a sweetened drink than a truly healthy choice. Despite the marketing, it's better to limit your intake. If you enjoy flavoured beverages, the sugar-free version might be an option, though it contains artificial sweeteners. For hydration, plain water or unsweetened sparkling water are far better alternatives.
13. Ready-Made Soup
Soup is often regarded as a wholesome and nutritious meal, especially when prepared with fresh, whole ingredients. It’s a convenient way to boost your veggie intake with minimal effort. While naturally occurring sugars from vegetables are harmless and balanced with fibre and nutrients, store-bought or canned soups often contain added sugars and preservatives.
14. Cereal Bars
Cereal bars are often marketed as a quick and wholesome breakfast option, but many are closer to chocolate bars than a nutritious start to the day. They’re frequently low in fibre and protein while being packed with added sugars, offering little real nourishment.
15. Canned Fruit
Canned fruits may seem like a healthy choice, but when packed in syrupy solutions, they lose much of their value. These versions often lack natural fibre and come with added sugar that cancels out the benefits. Additionally, the heat from processing can destroy some vitamin C, though most nutrients remain intact.
16. Baked Beans (Canned)
Baked beans are a popular savoury dish, but many people don’t realise they can contain a lot of hidden sugar. One cup (254 grams) of standard canned baked beans has around five teaspoons of sugar.
If you enjoy baked beans, consider choosing reduced-sugar or no-added-sugar versions. These typically have about half the sugar of regular ones and still offer the same comforting taste.
17. Breakfast Cereal
Breakfast cereal is a convenient and popular morning meal. But your choice of cereal can significantly impact how much sugar you consume, especially if it’s part of your daily routine.
Many cereals, particularly those designed for kids, are packed with added sugar. Some brands contain up to 12 grams (about three teaspoons) of sugar in just a small 30-gram serving.
To make a healthier choice, read the nutrition label and look for cereals that are rich in fibre and free from added sugars. Or even better, set aside a few extra minutes to prepare a simple, nourishing breakfast — something high in protein like eggs or Greek yoghurt can keep you fuller for longer and help balance your energy levels.
FAQs
1. Where is sugar commonly found in packaged foods?
A. Sugar in packaged foods is very common, especially in:
Biscuits, cookies, and cakes
Packaged fruit juices and flavoured milk
Bread, burger buns, and wraps
B. Snack bars and processed snacks
C. Look out for ingredients like corn syrup, maltose, dextrose, fructose, and glucose, which are all forms of added sugar.
2. What are common hidden sugar foods people should watch out for?
Hidden sugar is commonly found in many foods you might not expect. Everyday items like flavoured yoghurt and breakfast cereals often contain high amounts of added sugar. Similarly, condiments such as ketchup, barbecue sauce, and salad dressings can have surprising sugar content despite tasting savoury. Even instant soups and ready-to-eat meals may include hidden sugars to enhance flavour or preserve shelf life, making it important always to check food labels carefully.
3. How much sugar is too much?
The World Health Organisation (WHO) recommends limiting added sugar to less than 25 grams (6 teaspoons) per day for adults to reduce the risk of obesity, diabetes, and heart disease.
4. What sugar-rich drinks should I avoid for better health?
Some of the worst sugar-rich drinks include:
Soft drinks (colas, sodas)
Packaged fruit juices and energy drinks
Flavoured coffees and milkshakes
Bottled iced teas and sports drinks
These beverages can increase calorie intake quickly and cause blood sugar spikes, making them important to limit or avoid.
5. What are some simple low-sugar diet tips?
Here are quick, low-sugar diet tips anyone can follow:
Choose fresh, whole foods like fruits, vegetables, and whole grains.
Avoid sugary drinks, stick to water, lemon water, or unsweetened herbal teas.
Read food labels and avoid products with high added sugars.
Snack smart with nuts, roasted chana, or fresh fruits instead of cookies or packaged snacks.
Cook at home more often, as restaurant and packaged meals usually contain hidden sugars.
6. Why is it important to reduce hidden sugar intake?
Eating too much hidden sugar can cause several health problems, such as weight gain, a higher chance of developing diabetes, and increased cholesterol levels which can lead to heart issues. It can also cause energy crashes and mood swings throughout the day. Reducing hidden sugar in your diet can help improve your overall health, give you steadier energy, and make you feel better overall.
Final thoughts
Sugar hides in more food items than you might expect — from “healthy” cereals and sauces to drinks and packaged snacks. While occasional indulgence is fine, consistently consuming high-sugar foods and beverages can quietly contribute to weight gain, blood sugar spikes, and long-term health issues like diabetes and heart disease.
The good news? You don’t need to cut out all sweetness from your life — just make informed choices. Read labels, swap high-sugar items with wholesome, low-sugar alternatives like roasted chana, moong dal chaat, and whole grains, and stick to natural, unprocessed foods whenever possible.
Whether you're trying to reduce sugar for better energy, manage diabetes, or simply lead a cleaner lifestyle, being aware of hidden sugars is the first step. Your health doesn't require perfection — it needs consistency and awareness.
Read also
References
https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar
https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar
Disclaimer: The content in this blog is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor or a registered dietitian before making any changes to your medicines or diet, especially if you have a medical condition or are taking prescribed medication. While the information is based on trusted sources, individual needs and results may vary. MrMed does not promote or endorse any specific food or treatment mentioned unless explicitly stated.
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