You May Be Overlooking These 8 Common Sources of Added Sugar

Added sugar has a bad reputation — probably because many people eat too much of it. We aren’t talking about the natural sugars found in fruit or milk, but rather sugars – such as granulated sugar, honey, agave and maple syrup – that are added to foods to sweeten them.

According to the 2020-2025 dietary guidelines for Americans (DGAs), the average intake of added sugar is 266 calories per day which equates to 13.3 percent of a 2,000-calorie diet. The DGAs recommends that no more than 10-percent of your total calories come from added sugar, or 200 calories based on a 2,000-calorie diet. That equates to no more than 13 teaspoons of granulated sugar per day.

The American Heart Association (AHA) recommends stricter guidelines, limiting added sugar to no more than six percent of calories each day. For most women, that’s no more than 100 calories per day, or about six teaspoons of sugar. For men, it’s no more than 150 calories per day, or about nine teaspoons. This includes all types of added sugars including ones from beverages like regular soft drinks, sweetened tea and coffee, energy drinks, fruit drinks, candy and sweetened yogurts.

A little added sugar can help flavor healthy foods, like adding a bit of honey to your morning bowl of oatmeal, but it’s important to be mindful with portions.

However, with certain foods, especially seemingly healthy or more savory ones, even thinking to check for the amount of added sugar isn’t always top of mind. And with readymade, store-bought ingredients, controlling sugar isn’t as simple as counting the number of spoons or squeezes of honey.

Added sugar can also take on many different names in an ingredient list, and can make it harder to identify. Some common names for sugar are agave nectar, brown sugar, cane crystals, cane sugar, corn sweetener, corn syrup, high fructose corn syrup, crystalline fructose, dextrose, evaporated cane juice, fructose, fruit juice concentrates, glucose, honey, invert sugar, lactose, maltose, malt syrup, molasses, raw sugar, sucrose and syrup.

Here, we’ve put together a list of common foods that have more sugar than you may think – and whose nutrition labels are worth taking a second glance at.

In order to replace the fat in reduced-fat peanut butter, sugar is often added in the form of maltodextrin, corn syrup solids and molasses in some brands. Although two tablespoons of peanut butter only contain one teaspoon of added sugar, added sugar can add up quickly if you’re slathering it on toast without keeping portions in mind. You can also opt for peanut butter brands without added sugars, many of which are delicious.

A quarter-cup of many bottled barbecue sauces contains 4.5 teaspoons of added sugar. Since the condiment is meant for savory foods, added sugar isn’t often top of mind. Slathering meats, fish or tofu in barbecue sauce can make a big dent in the recommended daily amount. Compare nutrition facts panels – specifically the “added sugars” section or make your own and adjust the sugar content to your needs.

Oftentimes, “lighter” salad dressings replace fat with sugar. Some so-called light salad dressings can have up to 3.5 teaspoons of added sugar per serving. Check labels on store-bought bottles or make your own.

While some cereals can provide whole grains, which offer important nutrients like fiber, they may come with more added sugar than you may think. Luckily, there are many different cereals on the market with lower amounts of sugar added. Plus, you can still get under-consumed nutrients like calcium, vitamin D and fiber from these cereals, especially when eaten with cow’s or soy milk and fruit.

According to the DGAs, the top source of added sugars is sugar-sweetened beverages, with 16 percent coming from soft drinks, five percent from fruit drinks and two percent from sports drinks. 16 fluid ounces of a sports drink can contain seven teaspoons of added sugar (105 calories). There is a time and place for sports drinks – they replenish your body post-workout with much-needed electrolytes, and the sugar in them plays an important role in keeping your body fueled as you work out. However, they shouldn’t be your go-to, daily beverage.

Ketchup is another condiment that can be easily overlooked, since it’s primarily eaten with savory foods, and sometimes in unchecked portions. Sugar is a common ingredient in ketchup and it can come from a variety of sources. Two tablespoons of standard ketchup contain two teaspoons of added sugar, sometimes from high-fructose corn syrup or other sources. Again, keep portions in mind or you can also opt to make your own.

Baked beans often contain added sugar to balance out their savory flavor. One cup of some common brands of canned baked beans contains about 3.75 teaspoons of added sugar. Instead, make your own baked beans from scratch, using canned beans without flavoring, to control added sugar count.