Sugar is added to almost everything we eat, and it can be hard to keep track of just how much sugar is in our favorite foods.

It’s important to pay attention to sugar content because consuming too much sugar can lead to various health problems, including obesity, diabetes, and heart disease. Let’s take a closer look at some of the foods that have surprisingly high amounts of sugar.

Breakfast Foods

Many breakfast foods, such as cereal and pancakes, contain high amounts of sugar. A bowl of cereal can contain up to 20 grams of sugar, which is nearly as much as a candy bar. Even healthy-sounding options like granola can have as much sugar as a cookie.

Pancakes aren’t much better, with an average serving size containing around 10 grams of sugar.

Yogurt

Many types of yogurt are marketed as healthy snacks, but they can contain as much sugar as a candy bar. Fruit-flavored yogurts can have up to 30 grams of sugar per serving, while even plain yogurt contains around 5 grams of sugar naturally.

Be sure to read the labels and opt for plain, unsweetened yogurt when possible.

Sauces and Dressings

Many sauces and dressings, such as ketchup and barbecue sauce, are loaded with sugar. A single tablespoon of ketchup contains about 4 grams of sugar, while sweet barbecue sauce can contain up to 15 grams per serving.

Other popular sauces, such as honey mustard and teriyaki sauce, also contain high amounts of sugar.

Energy Bars

Energy bars are often marketed as a healthy snack option, but many of them contain high amounts of sugar. Some popular brands can contain up to 20 grams of sugar per bar, which is about the same as a candy bar.

Be sure to read the labels and choose bars that are low in sugar and high in protein and fiber.

Smoothies

Smoothies can be a healthy way to get your daily fruits and vegetables, but they can also be loaded with sugar. Many smoothies contain added sugars, such as honey or agave, and can contain up to 50 grams of sugar per serving.

Be sure to opt for smoothies that are made with fresh fruit and no added sugars.

Processed Foods

Many processed foods, such as canned soups and frozen dinners, contain high amounts of sugar. This is often used to enhance the flavor and preserve the shelf life of the product.

For example, a can of tomato soup can contain up to 10 grams of sugar, while a frozen dinner can contain up to 25 grams per serving.

Beverages

Sugary beverages are often a major source of added sugar in our diets. Soft drinks and fruit juices are particularly high in sugar, with a single can of soda containing around 40 grams of sugar and a glass of orange juice containing around 18 grams.

Be sure to choose water or unsweetened beverages whenever possible.

Candy and Sweets

Of course, candy and sweets are some of the most obvious sources of sugar in our diets. But it’s worth noting that even small amounts of these foods can add up quickly.

A single fun-sized candy bar can contain up to 10 grams of sugar, while a serving of ice cream can contain up to 20 grams. Be sure to indulge in moderation.

Bread and Cereal Bars

Bread and cereal bars, such as granola bars and breakfast bars, can be a convenient snack option but are often high in sugar. A typical granola bar can contain up to 12 grams of sugar, while some cereal bars can contain up to 20 grams per serving.

Be sure to read the labels and opt for bars that are low in sugar and high in protein and fiber.

Canned Fruit

Canned fruit may seem like a healthy option, but it can be loaded with added sugar. The syrup that canned fruit is often packed in can contain about 20 grams of sugar per serving, which is as much as a candy bar.

Be sure to choose fresh or frozen fruit with no added sugars.