8 Foods That Are Surprisingly High in Sugar

Three jars of salad dressings next to a bowl of mixed greens — Credit:
Bryan Gardner

The next time you head to the grocery store, take a closer look at how many prepackaged foods end up in your cart. Many of these items contain more sugar than you might expect—even those labeled as having natural sugars. Manufacturers frequently add sugar to extend shelf life and to help prevent bacteria or mold from developing. Sugar also plays a role in improving "mouthfeel," giving low-fat products a richer, more satisfying texture, according to Manoj Sharma, a professor and public health physician.

To better understand where hidden sugars show up, we spoke with nutrition experts. "Sometimes when we think of sugary foods, our mind goes to cakes, cookies, and ice cream," says Mathew Landry, a registered dietitian nutritionist and assistant professor. "We overlook items like sweet dressings, for example, that can be a hidden source of lots of extra sugar."

Ahead, experts share the foods that may surprise you with their sugar content so you can shop with more awareness on your next grocery run.

Manoj Sharma, MBBS, PhD, professor and public health physician at the School of Public Health at the University of Nevada
Mathew J. Landry, PhD, RDN, assistant professor of Population Health and Disease Prevention at the University of California
Lamees Lahham, RD, a registered dietitian at The Ohio State University Wexner Medical Center

Condiments and Sauces

A dish of ketchup accompanied by French fries on parchment paper — decorvow

Condiments such as ketchup, barbecue sauce, and even pasta sauce often contain more sugar than you might expect, Sharma and Lamees Lahham, a registered dietitian, say. "A tablespoon of ketchup can contain one teaspoon of sugar," Sharma adds.

When shopping, look for options labeled "No Sugar Added" to keep your intake in check. If you cannot find a suitable store-bought version, consider making your own. Traditional marinara often includes added sugar to balance the acidity of tomatoes, but you can adjust the flavor at home to suit your taste without relying on extra sweetness.

Flavored Yogurt and Oatmeal

Flavored yogurt and oatmeal can contain a surprising amount of added sugar. While they are often seen as healthy breakfast staples, heavily sweetened versions can quickly shift them into less nutritious territory, Sharma and Lahhman say.

A simple swap can make a big difference. Choose plain yogurt and add fresh or frozen fruit for natural sweetness, Landry suggests. For oatmeal, opt for plain rolled or steel-cut oats so you can control what goes in.

"To add flavor, you can try stirring in cinnamon, vanilla extract, or a small spoonful of nut butter," he says. "For a bit more sweetness, you can top with fresh or frozen fruits, a sliced banana, or a few chopped dates."

Granola and Protein Bars

Like oatmeal and yogurt, granola and protein bars are often viewed as healthy breakfast options. However, due to processing and packaging, many contain significant amounts of added sugar. "Many of these popular snacks contain around 20 grams of sugar, making their nutrition like a candy bar," Sharma notes.

Making granola bars at home gives you full control over the ingredients and sweetness. If you're short on time, look for store-bought options with 5 grams of added sugar or less per bar, Landry says. "A small handful of unsalted or lightly salted nuts, such as almonds, walnuts, cashews, or pecans, is also a good grab-and-go alternative to granola bars," he adds.

Nut Butters

A jar of peanut butter with apple slices and almonds on a plate — Getty Images

Store-bought nut butter brands often contain added sugars—especially reduced-fat varieties, Sharma warns.

When shopping, check the ingredients label carefully, and look for options made with simple, recognizable ingredients. Nut butters can be a nutritious addition to your diet, offering protein and healthy fats, when you choose versions without unnecessary added sugar.

Dried Fruit

Dried fruit can also contain high levels of added sugar. Manufacturers often include these sugars to extend shelf life, enhance color, and maintain flavor. When possible, look for varieties labeled "No Sugar Added," or choose options with minimal ingredients to keep your snack closer to its natural state.

Dairy Substitutes

To enhance flavor, many dairy-free milk alternatives—such as almond and soy—often contain added sugars, Sharma says. When shopping, look for unsweetened versions to keep sugar intake in check while still enjoying these plant-based options.

Beverages

Three glasses of an orange beverage on a floralpatterned surface next to a white vase with flowers and greenery — Anson Smart

Pre-made smoothies—especially low-fat versions— can contain more sugar than you might expect, and often provide fewer nutrients than their fresh counterparts. Making a smoothie at home is a better option because you can control the ingredients and sweetness. If you're buying one on the go, take a close look at the label and check the sugar content before you choose.

Other beverages, such as energy drinks, are also known for high levels of added sugar. Be mindful of how often you reach for them, and consider simpler options like coffee or tea instead.

Salad Dressing

Store-bought salad dressings—including the low-fat versions—often contain added sugar to help extend shelf life, Lahham says. Instead of relying on premade options, consider making a simple dressing at home with whole ingredients, so you know exactly what you are using.

"Even salad dressing that might seem healthy, like balsamic vinaigrette or Asian-inspired options, may have sugar in the ingredient list," Landry says. "Try mixing olive oil with lemon juice or vinegar, then add herbs and spices for flavor."