We all know that sugar is not good for our health, but sometimes we don’t realize how much sugar we are consuming, even when we think we are eating healthy foods.

Sugar is found in many foods, even in those that are considered “healthy” such as fruit, yogurt, and granola bars. In this article, we will discuss 10 foods that have surprising amounts of sugar so that you can be aware and make better choices.

1. Flavored Yogurt

Yogurt is a great source of protein and calcium, but not all yogurts are created equal. Flavored yogurts, such as strawberry or blueberry, can contain up to 20 grams of sugar per serving.

That’s almost as much sugar as a can of soda! Opt for plain yogurt instead and add fresh fruit for natural sweetness.

2. Granola Bars

Granola bars are a popular snack for people on-the-go, but they can also be a hidden source of sugar. Some granola bars can contain up to 12 grams of sugar per bar.

Look for granola bars that are low in sugar or make your own at home with oats, nuts, and seeds.

3. Fruit Juice

Fruit juice is often marketed as a healthy beverage, but it can be packed with sugar. A glass of orange juice can contain up to 22 grams of sugar, which is almost as much as a can of soda.

Instead, opt for eating the whole fruit or add a slice of lemon or lime to your water for flavor.

4. Dried Fruit

Dried fruit is a convenient snack that can provide a quick burst of energy, but it can also be high in sugar. Some dried fruits, such as cranberries and raisins, can contain up to 29 grams of sugar per 100 grams.

Limit your intake of dried fruit and opt for fresh fruit instead.

5. Sauces and Dressings

Sauces and dressings can transform a bland meal into something tasty, but they can also be a source of hidden sugar. Some sauces, such as ketchup and barbecue sauce, can contain up to 4 grams of sugar per tablespoon.

Look for low-sugar options or make your own at home with herbs and spices.

6. Smoothies

Smoothies can be a great way to get in your daily dose of fruits and vegetables, but they can also be loaded with sugar. Some smoothies can contain up to 60 grams of sugar per serving.

Make your own smoothies at home with fresh fruits, vegetables, and unsweetened yogurt or milk.

7. Protein Bars

Protein bars are a popular snack for athletes and fitness enthusiasts, but they can also be high in sugar. Some protein bars can contain up to 28 grams of sugar per bar.

Look for protein bars that are low in sugar or make your own at home with nuts, seeds, and protein powder.

8. Canned Fruit

Canned fruit is a convenient option for those who are short on time, but it can also be high in sugar. Some canned fruits, such as peaches and pears, can contain up to 20 grams of sugar per serving.

Look for canned fruit that is packed in water or its own juice instead of syrup.

9. Energy Drinks

Energy drinks are a popular drink among those who need an energy boost, but they can also be high in sugar. Some energy drinks can contain up to 26 grams of sugar per 8-ounce serving.

Opt for drinks that are low in sugar or make your own energy drink at home with green tea and honey.

10. Breakfast Cereals

Breakfast cereals are a quick and easy breakfast option that can be high in sugar. Some cereals, especially those marketed towards children, can contain up to 14 grams of sugar per serving.

Look for cereals that are low in sugar or make your own at home with oats, nuts, and seeds.