Everyday Foods With High Sugar Content

Modern life is so fast-paced that it can be difficult to keep a healthy balance of nutrients in the food you eat. Sugar is one of these nutrients, and the cells in the body would die without it.

Sugar is a simple carbohydrate that belongs to a class of chemically related sweet-tasting substances. It is available in many different forms. The three main types of sugar are sucrose, lactose, and fructose. Even though cells need glucose to survive, consuming too much can cause health problems.

To keep control of sugar levels, it can be helpful to know just how much sugar is in the most widely-available foods. This MNT Knowledge Center article is a one-stop resource listing the sugar content for a range of both processed and natural foods that people in the U.S. eat every day.

Fast facts on sugar content
– Men should eat no more than 9 teaspoons of sugar per day and women no more than 6.
– Chocolate bars, sweet cereals, and soda often contain high levels of added sugar.
– Fruits contain natural sugars that are less harmful than the sugar found in processed food.
– Regularly consuming too much sugar increases the risk of heart disease, diabetes, and obesity.

Chocolate bars

While there are less harmful chocolate options, such as dark or raw chocolate, there is a wide range of chocolate bars available on the market and the sugar content varies between brands and products.

  • Snickers bar (57 g): 5.83 teaspoons of sugar
  • Milky Way bar (58 g): 7.02 teaspoons of sugar
  • 3 Musketeers bar (60 g): 8.14 teaspoons of sugar
  • Butterfinger bar (60 g): 5.58 teaspoons of sugar
  • Dove chocolate bar (37 g): 4.16 teaspoons of sugar
  • Hershey’s Milk Chocolate bar (43 g): 4.87 teaspoons of sugar
  • Twix bar (57 g): 5.68 teaspoons of sugar
  • Milk chocolate M&M’s packet (42 g): 5.68 teaspoons of sugar

Soft drinks

Drinking fizzy, sugary beverages can end up contributing most of your daily sugar intake.

  • Coca-Cola (one can, 330 ml): 7.25 teaspoons of sugar
  • Red Bull (one can): 5.35 teaspoons of sugar
  • Sprite (one can): 7.61 teaspoons of sugar
  • Old Jamaica Ginger Beer (one can): 10.18 teaspoons of sugar

Breakfast cereals

The following values show the amount of sugar per 100 g serving in some of the most popular cereals.

  • Alpen: 4.05 teaspoons of sugar
  • Cheerios: 0.88 teaspoons of sugar
  • Corn Flakes: 1.93 teaspoons of sugar
  • Cocoa Krispies: 7.83 teaspoons of sugar
  • Froot Loops: 8.46 teaspoons of sugar
  • Raisin Bran: 6.35 teaspoons of sugar
  • Frosted Flakes: 7.12 teaspoons of sugar
  • Honey Smacks: 11.4 teaspoons of sugar
  • Rice Krispies: 2 teaspoons of sugar
  • Special K: 2.57 teaspoons of sugar
  • Wheaties: 3.08 teaspoons of sugar
  • Trix: 6.49 teaspoons of sugar
  • Lucky Charms: 7.33 teaspoons of sugar
  • Rice Chex: 1.62 teaspoons of sugar
  • Wheat Chex: 2.09 teaspoons of sugar
  • Corn Chex: 2.25 teaspoons of sugar
  • Honey Nut Cheerios: 6.67 teaspoons of sugar
  • Reese’s Puffs: 6.3 teaspoons of sugar
  • Golden Grahams: 7.1 teaspoons of sugar
  • Cocoa Puffs: 7.55 teaspoons of sugar
  • Cookie Crisp: 7.06 teaspoons of sugar
  • Shredded Wheat: 0 teaspoons of sugar
  • Cocoa Pebbles: 7.26 teaspoons of sugar
  • Banana Nut Crunch: 3.55 teaspoons of sugar.

Fruit

Fruits contain a type of sugar called fructose. Fresh fruit has no added sugar, but sugar levels range from 1 teaspoon per 100 grams in cranberries to over 3 teaspoons in grapes.

All figures below show naturally occurring sugar per 100 g serving. Keep in mind that consuming fruit is part of a healthy and well-balanced diet and that the sugar in fruit has demonstrated adverse affects on health.

  • Mangos: 2.77 teaspoons of sugar
  • Bananas: 2.48 teaspoons of sugar
  • Apples: 2.11 teaspoons of sugar
  • Pineapples: 2 teaspoons of sugar
  • Grapes: 3.14 teaspoons of sugar
  • Lemons: 0.5 teaspoons of sugar
  • Kiwi fruit: 1.82 teaspoons of sugar
  • Apricots: 1.87 teaspoons of sugar
  • Strawberries: 0.99 teaspoons of sugar
  • Raspberries: 0.9 teaspoons of sugar
  • Blueberries: 2.02 teaspoons of sugar
  • Cranberries: 0.87 teaspoons of sugar
  • Tomatoes: 0.53 teaspoons of sugar

The good news, however, is that it will soon be required that food labels show added sugar. This will make it easier to calculate the quantity of harmful sugar in the diet.

Some food companies have already adopted the new food labels that highlight added sugar.

Source: medicalnewstoday