Sugar hides in the most unexpected places. While you might carefully check desserts and sodas for sugar content, many everyday foods contain surprising amounts of added sugars that can derail your health goals.

The Sneaky Sugar Culprits

1. Yogurt

That “healthy” fruit yogurt can contain up to 20g of sugar per serving — as much as a candy bar! Even plain yogurts often have added sugars.

2. Granola and Cereal Bars

Marketed as healthy snacks, many contain 10-15g of sugar per bar. Check for honey, agave, and brown rice syrup — they’re all sugar in disguise.

3. Pasta Sauce

A half-cup of tomato sauce can pack 8-10g of sugar. Manufacturers add it to balance acidity, but it adds up quickly.

4. Bread

Yes, even whole wheat bread! Some brands contain 3-4g of sugar per slice. High fructose corn syrup is a common culprit.

5. Salad Dressing

That “light” vinaigrette might have 5-7g of sugar per serving. Fat-free versions are often the worst offenders.

6. Protein Bars

Despite their healthy image, many protein bars are glorified candy bars with 15-20g of sugar.

7. Instant Oatmeal

Flavored packets can contain up to 12g of sugar. Stick to plain oats and add your own toppings.

8. Dried Fruit

While natural, the concentrated sugars in dried fruit can add up fast. A small box of raisins has about 25g of sugar.

9. Smoothies and Juice

Even “green” smoothies from popular chains can contain 40-60g of sugar — more than a can of soda!

10. Condiments

Ketchup, BBQ sauce, and even sriracha contain added sugars. A tablespoon of ketchup has about 4g of sugar.

How to Spot Hidden Sugars

Sugar goes by many names on ingredient lists:

Anything ending in “-ose” (fructose, glucose, sucrose)
Syrups (corn syrup, rice syrup, maple syrup)
Juices and concentrates
Honey, agave, molasses
Cane juice, cane crystals

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10 Hidden Sugars in Everyday Foods