Sugar Stacks - How Much Sugar Is in That?

Home

Would you eat a stack of 16 sugar cubes?

A label can tell you there are 39 grams of sugar in your soda, but what does that much sugar look like?

Check out our blog and follow us on Twitter.

39g 65g 108g

Yikes! That's a lot of sugar!

We've used regular sugar cubes (4 grams of sugar each) to show how the sugars in your favorite foods literally stack up, gram for gram.

Compare foods, find out where sugar is hiding, and see how much of the sweet stuff you're really eating.

Note: We don't differentiate between different types of sugar - i.e., sucrose, fructose, cane sugar, corn syrup, honey, etc., although there are differences in how these sugars are metabolized. We just used cubes of white sugar as a visual aid. Nutritional information was taken from package labels, manufacturer websites, or the USDA nutrient database. Calorie amounts are based on 4 calories per gram of sugar unless otherwise noted.

Beverages

Everyone knows that soda is packed with sugar. We stacked up the sugar in some average sized bottles, plus 7-Eleven's super-sized line of Gulp beverages.

 Coca Cola 
 12 oz (355 ml) Can
 Sugars, total:		39g
 Calories, total:		140 
 Calories from sugar:	140*

 20 oz (590 ml) Bottle
 Sugars, total:		65g
 Calories, total:		240 
 Calories from sugar:	240

 1 Liter (34 oz) Bottle
 Sugars, total:		108g
 Calories, total:		400 
 Calories from sugar:	400

* You'll notice that if you do the math on
many of these, the total caloric value 
is lower than the calories that should be
in the sugar alone, if sugar has 4 calories
per gram. We don't know if they used 
"low calorie" sugar; we just used the data
on the nutrition label, and assumed that
sugar accounted for 100% of the calories.
This was common for beverages but not
other products.

Most people add at least some ice to their fountain drinks. We figured in enough ice to account for 15% of the cup's volume. Restaurants probably put in a lot more.

The sugar just keeps stacking up.

 Coca Cola
 7-Eleven 32 oz Big Gulp 
 (28 oz soda + 4 oz ice)
 Sugars, total:		91g
 Calories, total:		364
 Calories from sugar:	364

 7-Eleven 44 oz Super Gulp
 (38 oz soda + 6 oz ice)
 Sugars, total:		128g
 Calories, total:		512
 Calories from sugar:	512

This is a huge insulated mug. It holds a little less than the Double Gulp, and is about the size of a gallon jug.

 Coca Cola
 7-Eleven 52 oz Xtreme Gulp
 (45 oz soda + 7 oz ice)
 Sugars, total:		146g
 Calories, total:		585
 Calories from sugar:	585

That's about a cup of sugar! It's hard to believe anyone could drink that much soda.

 Coca Cola
 7-Eleven 64 oz Double Gulp
 (55 oz soda + 9 oz ice)
 Sugars, total:		186g
 Calories, total:		744
 Calories from sugar:	744

40% more caffeine than Coke, and 15% more sugar.

 Mountain Dew 
 20 oz (590 ml) Bottle
 Sugars, total:		77g
 Calories, total:		290 
 Calories from sugar:	290

 1 L (34 oz) Bottle
 Sugars, total:		124g
 Calories, total:		440 
 Calories from sugar:	440

About the same amount of sugar as soda.

 Rockstar Energy Drink 
 8 oz (240 ml) Serving
 Sugars, total:		31g
 Calories, total:		124 
 Calories from sugar:	124

 16 oz (480 ml) Can
 Sugars, total:		62g
 Calories, total:		248
 Calories from sugar:	248

Same percentage of sugar, just in a smaller can.

 Red Bull Energy Drink 
 8.3 oz (250 ml) Can
 Sugars, total:		27g
 Calories, total:		108 
 Calories from sugar:	108

All Vitamin Water flavors contain this much sugar.

 Vitamin Water, B-Relaxed
 Jackfruit and Guava Flavor 
 8 oz (240 ml) Serving
 Sugars, total:		13g
 Calories, total:		50 
 Calories from sugar:	50

 20 oz (590 ml) Bottle
 Sugars, total:		33g
 Calories, total:		125 
 Calories from sugar:	125

We have to give Sobe credit for being upfront: the label says, "Naturally sweetened with sugar."

 Sobe Mango Melon
 8 oz (240 ml) Serving
 Sugars, total:		29g
 Calories, total:		120 
 Calories from sugar:	116

 20 oz (590 ml) Bottle
 Sugars, total:		70g
 Calories, total:		280 
 Calories from sugar:	280

Ice tea needs some sweetening, but not that much.

 Arizona Lemon Ice Tea 
 8 oz (240 ml) Serving
 Sugars, total:		24g
 Calories, total:		90 
 Calories from sugar:	90

 24 oz Can
 Sugars, total:		72g
 Calories, total:		270 
 Calories from sugar:	270

The "best stuff on earth" includes a lot of sugar.

 Snapple Lemon Iced Tea 

8 oz Serving
Sugars, total:		23g 
Calories, total:		100 
Calories from sugar:	92

16 oz Bottle
Sugars, total:		46g 
Calories, total:		200 
Calories from sugar:	184

When life gives you lemons - add sugar!

 Minute Maid Lemonade 
 8 oz (240 ml) Serving
 Sugars, total:		27g
 Calories, total:		140 
 Calories from sugar:	140

 20 oz (590 ml) Bottle
 Sugars, total:		67g
 Calories, total:		260 
 Calories from sugar:	260

Just because it's juice, that doesn't mean it's less sugary.

 Orange Juice 
 8 oz (240 ml) Serving
 Sugars, total:		24g
 Calories, total:		110 
 Calories from sugar:	96

 16 oz Bottle
 Sugars, total:		48g
 Calories, total:		220 
 Calories from sugar:	192

Exactly as much sugar per ounce as Coca Cola.

 Apple Juice 
 8 oz (240 ml) Serving
 Sugars, total:		26g
 Calories, total:		120 
 Calories from sugar:	104

 16 oz Bottle
 Sugars, total:		52g
 Calories, total:		240 
 Calories from sugar:	208

Desserts

Desserts
Don't tell us you've never eaten a whole pint of B&J in one sitting.	Ben & Jerry's Ice Cream, Cherry Garcia 1 serving (1/2 cup/104g) Sugars, total: 21g Calories, total: 240 Calories from sugar: 84 1 pint (416g) Sugars, total: 84g Calories, total: 960 Calories from sugar: 336
Same amount of sugar here. Might as well get the ice cream with all the goodies in it.	Häagen-Dazs Ice Cream, Vanilla 1 serving (1/2 cup/106g) Sugars, total: 21g Calories, total: 270 Calories from sugar: 84 1 pint (424g) Sugars, total: 84g Calories, total: 1080 Calories from sugar: 336
Surprise! Frozen yogurt might sound healthier, but it actually has slightly more sugar than ice cream.	Häagen-Dazs Frozen Yogurt, Vanilla 1 serving (1/2 cup/106g) Sugars, total: 22g Calories, total: 200 Calories from sugar: 88 1 pint (424g) Sugars, total: 88g Calories, total: 800 Calories from sugar: 352
This frozen yogurt does have less sugar than ice cream, but if you buy a big cup of it, it doesn't matter.	TCBY Frozen Yogurt, French Vanilla 1 serving (1/2 cup/95g) Sugars, total: 16g Calories, total: 110 Calories from sugar: 64 1 regular size cup (2.5 servings/238g) Sugars, total: 40g Calories, total: 275 Calories from sugar: 160
Less fat than ice cream, but still plenty of sugar.	Häagen-Dazs Sorbet, Raspberry 1 serving (1/2 cup/105g) Sugars, total: 27g Calories, total: 120 Calories from sugar: 108
Well, it's frozen sugar water, but if you eat just one, it's not so bad.	Popsicle, Grape 1 popsicle (53g) Sugars, total: 8g Calories, total: 45 Calories from sugar: 32
That's a pretty small piece.	Mrs. Smith's Apple Pie 1 serving (1/6 pie/127g) Sugars, total: 18g Calories, total: 340 Calories from sugar: 72
Cool Whip adds hardly any sugar vs. a scoop of ice cream.	Mrs. Smith's Apple Pie A la mode with Häagen Dazs Vanilla Ice Cream 1/6 pie & 1/2 cup (106g) ice cream Sugars, total: 39g Calories, total: 610 Calories from sugar: 156 1/6 pie & 2 Tbs (9g) Cool Whip Sugars, total: 19g Calories, total: 365 Calories from sugar: 76
Probably more sugar than you would put in a homemade pie.	Mrs. Smith's Apple Pie 1 whole pie (762g) Sugars, total: 108g Calories, total: 2040 Calories from sugar: 432
Wow, that's almost as much as a bowl of ice cream.	Jell-O Gelatin, Cherry 1 serving (1/2 cup/21g) Sugars, total: 19g Calories, total: 80 Calories from sugar: 76

Snacks

Cranberries are sour, right? So how did these get so much sugar in them?

 Craisins 
 40 g Serving
 Sugars, total:		26g
 Calories, total:		140 
 Calories from sugar:	104

Call it yogurt, but these are basically candy-coated raisins.

 Yogurt Covered Raisins
 40g Serving
 Sugars, total:		17g
 Calories, total:		364
 Calories from sugar:	68

That's why it's "nature's candy".

 Raisins
 42.5g Serving
 Sugars, total:		30g
 Calories, total:		120
 Calories from sugar:	120

So, that works out to almost a gram of sugar per inch. Call them fruit snacks if you want, but that's as much sugar by percentage as Starburst.

 Fruit Roll-Ups 
 1 piece (14g)
 Sugars, total:		7g
 Calories, total:		50 
 Calories from sugar:	28

 Fruit Gushers 
 25g Serving
 Sugars, total:		13g
 Calories, total:		90 
 Calories from sugar:	52

 Fruit by the Foot 
 21g Serving
 Sugars, total:		10g
 Calories, total:		80 
 Calories from sugar:	40

That's where the energy in energy bars comes from.

 Power Bar, Chocolate Peanut Butter
 1 bar (65g)
 Sugars, total:		23g
 Calories, total:		240 
 Calories from sugar:	92

 Clif Bar, Banana Nut Bread
 1 bar (68g)
 Sugars, total:		21g
 Calories, total:		250 
 Calories from sugar:	84

Sweet, but not that sugary.

 Caramel Rice Cakes
 1 cake (13g)
 Sugars, total:		3g
 Calories, total:		56 
 Calories from sugar:	12

Cream filled and sugar filled.

 Twinkies Snack Cakes 
 1 Twinkie 
 Sugars, total:		19g
 Calories, total:		145 
 Calories from sugar:	74

 2 Twinkies (1 package)
 Sugars, total:		37g
 Calories, total:		290 
 Calories from sugar:	148

One donut, one sugar cube.

 Donettes, Powdered Sugar 
 6 Donuts (85g)
 Sugars, total:		23g
 Calories, total:		340 
 Calories from sugar:	92

Sweetened yogurt's not as healthy as you might think.

 Yoplait Yogurt, Strawberry
 6 oz Container
 Sugars, total:		27g
 Calories, total:		170 
 Calories from sugar:	108

Still quite a bit of sugar, plus artificial sweeteners.

 Yoplait Light Yogurt, Strawberry
 6 oz Container
 Sugars, total:		14g
 Calories, total:		100 
 Calories from sugar:	56

Best way to get kids to eat yogurt? Add plenty of sugar.

 Go-Gurt 
 1 Tube (64g)
 Sugars, total:		10g
 Calories, total:		70 
 Calories from sugar:	40

Honey roasted? Sugar coated is more like it.

 Honey Roasted Peanuts 
 Single Serving Tube (49g)
 Sugars, total:		7g
 Calories, total:		280 
 Calories from sugar:	28

 Large Bag (168g)
 Sugars, total:		24g
 Calories, total:		960 
 Calories from sugar:	96

This much peanut butter and jelly made a pretty skimpy sandwich. You'd probably use twice as much in real life.

 Peanut Butter and Jelly Sandwich 
 Peanut Butter
 2 Tbs. (32g)
 Sugars, total:		3g
 Calories, total:		190 
 Calories from sugar:	12

 Grape Jelly
 2 Tbs. (20g)
 Sugars, total:		13g
 Calories, total:		52 
 Calories from sugar:	50

 Complete Sandwich
 Including White Bread
 Sugars, total:		18g
 Calories, total:		330 
 Calories from sugar:	72

Fruits

Nutritional values for fruit are taken from the USDA website. They determine what a serving size is. Their weights for fruit servings figure in the weight of stems, peels, rinds, and other stuff you'd throw away.
NOTE: We are here showing the total sugar content of fruit. We are using the sugar cubes to illustrate that. Fruit probably has other health benefits that outweigh the sugar content, and the fruit in sugar may (or may not) be healthier than table sugar. But all fruits are not equal in sugar content, and it's worth noting that. A strawberry may, in fact, be healthier than a grape, even though they are both "natural."

Well, that's where all the sugar in raisins comes from.

 Red Seedless Grapes 
 1 serving (126g - 4% waste)
 Sugars, total:		20g
 Calories, total:		88
 Calories from sugar:	80

 Cantaloupe
 1 cup cubes (160g)
 Sugars, total:		13g
 Calories, total:		54 
 Calories from sugar:	52

 1 serving (134g - 49% waste)
 Sugars, total:		11g
 Calories, total:		46 
 Calories from sugar:	44

That's about the same as a glass of OJ.

 Navel Orange
 1 large orange (270g)
 Sugars, total:		23g
 Calories, total:		132
 Calories from sugar:	92

Do you really need to add that much sugar to applesauce?

 Mott's Applesauce (Sweetened)
 1 cup (113g)
 Sugars, total:		22g
 Calories, total:		100
 Calories from sugar:	88

The unsweetened has a lot less sugar. Be careful, because the packaging is almost identical to the sweetened kind.

 Mott's Applesauce 
(Organic Unsweetened)
 1 cup (113g)
 Sugars, total:		11g
 Calories, total:		50
 Calories from sugar:	44

 Apple
 1 large apple (3.25"/223g - 10% waste)
 Sugars, total:		23g
 Calories, total:		116
 Calories from sugar:	92

1 cup slices (109g)
 Sugars, total:		11g
 Calories, total:		57 
 Calories from sugar:	44

 Banana
 1 large (140g)
 Sugars, total:		17g
 Calories, total:		125
 Calories from sugar:	68

 Peach
 1 large (184g - 4% waste)
 Sugars, total:		15g
 Calories, total:		72
 Calories from sugar:	60

 1 cup sliced 
 Sugars, total:		12g
 Calories, total:		60 
 Calories from sugar:	44

Of course, it depends on how ripe they are.

 Strawberries
 1 serving (147g)
 Sugars, total:		7g
 Calories, total:		47
 Calories from sugar:	28

A surprising amount of sugar.

 Watermelon
 1 slice (280g - 50% waste)
 Sugars, total:		18g
 Calories, total:		86
 Calories from sugar:	72

 Pineapple
 1 serving (112g - 50% waste)
 Sugars, total:		9g
 Calories, total:		50
 Calories from sugar:	36

Vegetables

Just because they're vegetables doesn't mean they don't have sugar in them.
Note: We're not suggesting you shouldn't eat carrots because they have some sugar content. We're just giving a point of comparison to other types of food.

 Baby Carrots 
 1 serving (8 carrots/85g)
 Sugars, total:		4g
 Calories, total:		30 
 Calories from sugar:	16

 Canned Pickled Beets
 1 serving (29g)
 Sugars, total:		4g
 Calories, total:		30 
 Calories from sugar:	16

 Fresh Corn on the Cob
 1 large ear (yields 143g kernels)
 Sugars, total:		5g
 Calories, total:		123
 Calories from sugar:	20

Low Fat Snacks

Reduced Fat & Low Calorie Foods

You might wonder why we're stacking up the sugar in reduced fat foods. After all, they're not making any claims about reducing sugar. Well, we were curious. And we wanted to point out that just because a cookie is touted as low fat, that doesn't mean it has less sugar than its regular counterpart. And as we discovered, a reduction of fat does not necessarily even mean a major reduction in calories.

The Reduced Fat Oreos won't help you much if you're counting calories - they have almost as many calories as the regular ones. And the sugar content is the same. The Snack Cakes do have fewer calories, but a comparable amount of sugar.

 Reduced Fat Oreos 
 3 cookies (34g)
 Sugars, total:		14g
 Calories, total:		150 
 Calories from sugar:	56

 Oreo Snack Cakes
 1 package (24g) 
 Sugars, total:		9g
 Calories, total:		100 
 Calories from sugar:	36

 Oreos 
 3 cookies (34g) 
 Sugars, total:		14g
 Calories, total:		160 
 Calories from sugar:	56
 
 
 		  		  
		  
 		  
		   
			

			The portion size is a little disappointing here. This is a very small handful. But they did manage to pack in the sugar.
		    Oreo Candy Bites
 1 package (22g)
 Sugars, total:		12g
 Calories, total:		100 
 Calories from sugar:	48


		  
		  

		   
			
All those little cookie wafers will last longer, but in the end, they have just as much sugar, and about as many calories as two regular (and much better tasting) Chips Ahoy cookies.


		    Chips Ahoy (regular)
 2 cookies  (20g) 
 Sugars, total:		7g
 Calories, total:		98 
 Calories from sugar:	28
 
 Chips Ahoy Thin Crisps 
 1 package (23g)
 Sugars, total:		7g
 Calories, total:		100 
 Calories from sugar:	28
 


 

		  

 
		   
These cute little bite-size cupcakes are about equivalent to a half of a regular cupcake, in terms of sugar and calories. 


		     Hostess Cupcake
 100 Calorie Pack (37g)
 Sugars, total:		10g
 Calories, total:		100 
 Calories from sugar:	40
 
 
 Hostess Cupcake  
 1 Regular (49.5g)
 Sugars, total:		22g
 Calories, total:		175 
 Calories from sugar:	88
 

 


 		  
		   
That's a pretty average amount of sugar for two cookies, and that's the same amount of calories you'd get in two regular Oreos. 
		    Snackwell Creme Sandwiches
 2 cookies (25g)
 Sugars, total:		9g
 Calories, total:		110
 Calories from sugar:	36



		  
		  
 		  
		   
These stats seem less impressive when you realize that this is only one not very substantial cookie.
		    Snackwell Devil's Food Cookies 
 1 cookie (16g) 
 Sugars, total:		7g
 Calories, total:		50
 Calories from sugar:	28 
 
		  
		  

		  

 
		   
Not really a surprise, since they didn't make any claims about less sugar. In this case, the fat reduction actually did make a significant impact on the calorie count.


		    Chocolate Pudding
 Regular Pudding (99g)
 Sugars, total:		16g
 Calories, total:		130 
 Calories from sugar:	64
 
 Low Fat Pudding  (99g) 
 Sugars, total:		15g
 Calories, total:		80 
 Calories from sugar:	60
 
 
 



		  
		  
 
		   
Another case where the low fat version has almost as many calories as the original, and the same amount of sugar. And you know it's going to be dry and taste weird. Unless you're really concerned about fat, might as well get the regular ones.


		    Quaker Chewy Granola Bars
 Chocolate Chip (regular) (24g)
 Sugars, total:		7g
 Calories, total:		100 
 Calories from sugar:	28
 
 Low Fat Chocolate Chunk  (24g) 
 Sugars, total:		7g
 Calories, total:		90 
 Calories from sugar:	28

Thanksgiving

Thanksgiving Dinner

Everyone knows Thanksgiving dinner is loaded with carbs, calories, and fat. But how much sugar is on your plate? Pumpkin pie and candied yams are obvious culprits, but you'd be surprised where else sugar shows up.
Thanksgiving Meal

Item Calories Sugar

Stuffing 160 2g

Turkey Breast, 4 oz. 142 0g

Gravy 25 1g

Sweet Potato Casserole 320 41g

Dinner Roll 110 4g

1/2 Tbsp Butter 50 0g

Cranberry Sauce (canned) 110 21g

Green Beans 30 2g

Mashed Potatoes 155 3g

Pumpkin Pie w/ Whipped Cream 340 31g

Totals 1442 105g

(Calories from sugar: 420)

The whole-berry cranberry sauce contains about the same amount of sugar as this popular gelatinous variety.

 Ocean Spray 
 Jellied Cranberry Sauce
 1/4 cup serving (70g)
 Sugars, total:		21g
 Calories, total:		110 
 Calories from sugar:	84

They're already sweet, but add brown sugar and marshmallows and the sugar content goes way up.

 Sweet Potatoes
 Candied, with Marshmallow Topping
 Sugars, total:		41g
 Calories, total:		320 
 Calories from sugar:	164

(Serving size is 1/8th of casserole, prepared
with 1/4 cup brown sugar, 3 oz. frozen orange
juice concentrate, 25 large marshmallows,
and 45 oz. canned sweet potatoes in light
syrup, drained)

A boiled sweet potato tastes good and is much more healthy.

 Sweet Potatoes (Plain, Boiled)
 150g serving 
 Sugars, total:		  8g
 Calories, total:		115 
 Calories from sugar:	  32

Not much sugar in here.

 Campbell's Turkey Gravy
 2 oz. serving 
 Sugars, total:		1g
 Calories, total:		25
 Calories from sugar:	  4

About the same amount as a slice or two of white bread.

 Sarah Lee Dinner Roll
 1 roll (40g)
 Sugars, total:		4g
 Calories, total:		110
 Calories from sugar:	  16

Even vegetables have small amounts of sugar.

 Green Beans (Frozen) 
 81g serving
 Sugars, total:		2g
 Calories, total:		30
 Calories from sugar:	  8

Not bad at all.

Stove Top Stuffing
Turkey Flavor
1/2 cup serving
Sugars, total: 2g
Calories, total: 160
Calories from sugar: 8

Adding milk will increase the sugar content slightly.

 Mashed Potatoes
 (Homemade, prepared with milk
 and butter)
 167g serving
 Sugars, total:		3g
 Calories, total:		155 
 Calories from sugar:	12

Lots of sugar and calories in a small piece of pie.

 Marie Callender's Pumpkin Pie
 1/8 of pie (128g)
 Sugars, total:		30g
 Calories, total:		320 
 Calories from sugar:	120

The whipped cream really doesn't add much sugar.

Marie Callender's Pumpkin Pie
With whipped cream
 1/8 of pie (128g) plus 2 Tbsp. Whipped Cream
 Sugars, total:		31g
 Calories, total:		340 
 Calories from sugar:	124

Holy cow! How did they manage to cram all that sugar in there? (And 1300 calories?!)

Holiday Recipe Bonus

Many holiday baking recipes call for
sweetened condensed milk (not to be
confused with evaporated milk). Look at
how much sugar that small can contains.

Borden Eagle Brand
Sweetened Condensed Milk
 14 oz. can
 Sugars, total:		220g
 Calories, total:	                1300 
 Calories from sugar:	  880

Candy

One "serving" of the King Size Snickers is one third of the bar. Do you have enough restraint to eat one third and save the rest for later?

 Snickers 
 1 serving (1/3 King Size bar/35g)
 Sugars, total:		18g
 Calories, total:		170 
 Calories from sugar:	72

 1 King Size bar (105g) 
 Sugars, total:		54g
 Calories, total:		510 
 Calories from sugar:	216

 1 Regular Size bar (59g) 
 Sugars, total:		30g
 Calories, total:		280 
 Calories from sugar:	120

This is a satisfying treat with less sugar than most candy bars.

 Reeses Peanut Butter Cups
 2 pieces (1 package/42g)
 Sugars, total:		20g
 Calories, total:		230 
 Calories from sugar:	80

No surprise here - pure sugar, with a colorful candy coating.

 Skittles
 1 bag (2.6 oz)
 Sugars, total:		47g
 Calories, total:		250
 Calories from sugar:	188

That's almost one sugar cube per piece.

 Starburst Fruit Chews 
 1 package (58.7g) 
 Sugars, total:		34g
 Calories, total:		240
 Calories from sugar:	188

Cookies

Sugar Ahoy!

 Chips Ahoy 
 1 serving (3 cookies/33g)
 Sugars, total:		11g
 Calories, total:		160 
 Calories from sugar:	44

1 individual package (4 cookies/40g) 
 Sugars, total:		13g
 Calories, total:		190 
 Calories from sugar:	52

A single "serving" on the left vs. a vending pack.

 Oreos
 1 serving (4 cookies/34g)
 Sugars, total:		14g
 Calories, total:		160 
 Calories from sugar:	56

1 individual package (6 cookies/57g) 
 Sugars, total:		23g
 Calories, total:		270 
 Calories from sugar:	92

Just because they're little doesn't mean they're less sugary.

 Mini Oreos
 1 serving (9 cookies/29g)
 Sugars, total:		11g
 Calories, total:		130 
 Calories from sugar:	44

1 bag (87g) 
 Sugars, total:		33g
 Calories, total:		390 
 Calories from sugar:	132

A "natural" cookie - less sugar, and it tastes like it.

Kashi Chocolate Chip Cookies
 1 cookie (30g)
 Sugars, total:		8g
 Calories, total:		130
 Calories from sugar:	32

These have a little less sugar per gram than Oreos - but not by much.

 Newman-Os Cookies 
  1 serving (2 cookies/28g) 
 Sugars, total:		10g
 Calories, total:		130
 Calories from sugar:	40

No fat, but for just two cookies, that's more sugar than most.

 Fat Free Fig Newtons 
  1 serving (2 cookies/29g) 
 Sugars, total:		12g
 Calories, total:		90
 Calories from sugar:	48

Distinctive cookies - distinctively sugary.

 Pepperidge Farm Milano Cookies
 1 serving (3 cookies/34g)
 Sugars, total:		11g
 Calories, total:		90 
 Calories from sugar:	44

Less sugary than most cookies.

 Graham Crackers
 1 serving (2 sheets/31g)
 Sugars, total:		8g
 Calories, total:		130 
 Calories from sugar:	32

The chocolate chips really up the sugar count.

 Mrs. Field's Cookies
Chocolate Chip
 1 cookie (44g)
 Sugars, total:		18g
 Calories, total:		210 
 Calories from sugar:	72

Peanut Butter
 1 cookie (44g)
 Sugars, total:		12g
 Calories, total:		210 
 Calories from sugar:	48

Sauces

Sauces & Condiments

America's favorite condiment.

 Catsup 
 1 serving (1 Tbs/17g)
 Sugars, total:		4g
 Calories, total:		20 
 Calories from sugar:	16

Hey, why not cover that healthy salad with some sugar?

 1000 Island Dressing
 1 serving (2 Tbs/32g)
 Sugars, total:		5g
 Calories, total:		110 
 Calories from sugar:	20

It's like pancake syrup for your chicken wings.

 Honey BBQ Sauce
 1 serving (2 Tbs/36g)
 Sugars, total:		13g
 Calories, total:		60
 Calories from sugar:	52

One lump or two on your hot dog?

 Sweet Pickle Relish
 1 serving (1 Tbs/15g)
 Sugars, total:		4g
 Calories, total:		16
 Calories from sugar:	16

You wouldn't expect to find sugar in spaghetti sauce, but there it is.

 Prego Marinara Spaghetti Sauce
 1 serving (1/2 cup/120g)
 Sugars, total:		7g
 Calories, total:		100
 Calories from sugar:	28

Breakfast Foods

One Pop Tart, one serving. You might as well eat a Twinkie for breakfast - it has about as much sugar.

 Pop Tarts, Frosted Cherry 
 1 Pastry (1 Serving, 52g)
 Sugars, total:		17g
 Calories, total:		200 
 Calories from sugar:	68

Of course, after you open the foil package you'll eat both of them.

 Pop Tarts, Frosted Cherry 
 2 Pastries
 Sugars, total:		34g
 Calories, total:		400 
 Calories from sugar:	136

Even with the icing, that's so much less sugar. These taste better than Pop Tarts too.

 Pillsbury Toaster Strudel, Apple
 1 Strudel with Icing
 Sugars, total:		9g
 Calories, total:		190
 Calories from sugar:	36

Half your caloric requirement for the day - and a big piles of sugar.

 Cinnabon Cinnamon Roll 
 1 pastry 
 Sugars, total:		55g
 Calories, total:		813
 Calories from sugar:	220

Waffles have very little sugar, until you cover them in syrup. This might be more than you would use, but 1/4 cup was listed as a "serving" on the syrup bottle.

 Eggo Waffles  
 2 Waffles, plain 
 Sugars, total:		2g
 Calories, total:		180
 Calories from sugar:	8
 
 2 Waffles, with 1/4 cup Syrup  
 Sugars, total:		35g 
 Calories, total:		380
 Calories from sugar:	140

Of course, we just end up pouring sugar all over these anyway.

 Cheerios Cereal
 1 Serving (1 cup/28g)
 Sugars, total:		1g
 Calories, total:		100 
 Calories from sugar:	4

A "serving" vs. a real bowlful.

 Frosted Flakes Gold Cereal
 1 Serving (3/4 cup/31g)
 Sugars, total:		10g
 Calories, total:	    110 
 Calories from sugar:	40

 1 Bowl (75g)
 Sugars, total:		25g
 Calories, total:		275 
 Calories from sugar:	100

Kid's cereals all have about the same amount of sugar "per serving" - but serving size varies, and would usually fit in a very tiny bowl.

 Capn Crunch Cereal
 1 Serving (3/4 cup/1 oz)
 Sugars, total:		12g
 Calories, total:		110 
 Calories from sugar:	48 
 1 Bowl (1 1/2 cups/2 oz)
 Sugars, total:		24g
 Calories, total:		220 
 Calories from sugar:	96

Here's what's in healthy "adult" cereal.

 Special K Cereal
 1 Serving (1 cup/31g)
 Sugars, total:		4g
 Calories, total:		120 
 Calories from sugar:	16

That's about twice as much sugar as you would put on unsweetened cereal.

 Trix Cereal 
 1 Serving (31g) 
 Sugars, total:		12g
 Calories, total:		120 
 Calories from sugar:	48

Yeah, it's organic sugar, but it's still as much as your average kid's cereal.

 Koala Crisp Cereal 
 1 Serving (30g)
 Sugars, total:		11g
 Calories, total:		110 
 Calories from sugar:	44

As much sugar as a bowl of sweetened cereal, but in a more compact form.

 Nutrigrain Cereal Bar, Strawberry
 1 Bar (37g)
 Sugars, total:		13g
 Calories, total:		140 
 Calories from sugar:	52

Organic, but the same amount of sugar.

 Health Valley Cereal Bar, Strawberry 
 1 Bar (37g)
 Sugars, total:		14g
 Calories, total:		130 
 Calories from sugar:	56

Shakes & Smoothies

Smoothies & Shakes

A food court favorite.

 Orange Julius, Original 
 20 oz drink
 Sugars, total:		38g
 Calories, total:		160 
 Calories from sugar:	152

The berry flavor comes with a lot more sugar.

 Orange Julius, Raspberry Flavor 
 20 oz drink
 Sugars, total:		54g
 Calories, total:		220 
 Calories from sugar:	216

Sweet and caloric, but only about half as bad as a milkshake.

 Starbucks Mocha Frappuccino
 16 oz (Grande) drink, with whipped cream
 Sugars, total:		47g
 Calories, total:		380 
 Calories from sugar:	188

"Healthy" smoothie? Full of sugar.

 Jamba Juice Sunrise Banana Berry
 16 oz drink
 Sugars, total:		59g
 Calories, total:		280
 Calories from sugar:	236

This is from Jamba Juice's line of "light" smoothies, and it does have about half the sugar.

 Jamba Juice Mango Mantra
 16 oz drink
 Sugars, total:		30g
 Calories, total:		160
 Calories from sugar:	120

Is that brain freeze or a sugar rush?

 7-Eleven Slurpee, Fanta Cherry
 28 oz cup
 Sugars, total:		63g*
 Calories, total:		231 
 Calories from sugar:	231

*Indicates discrepancy in official nutrition information:
at 4 cal/g, calories for listed sugar content exceeds
total listed calories.

7-Eleven Slurpee, Coca-Cola
 40 oz cup
 Sugars, total:		90g*
 Calories, total:		325 
 Calories from sugar:	325

*Indicates discrepancy in official nutrition information:
at 4 cal/g, calories for listed sugar content exceeds
total listed calories.

What do you get when you mix ice cream and a candy bar? Lots of sugar.

 Dairy Queen Butterfinger Blizzard
 16 oz medium
 Sugars, total:		86g
 Calories, total:		740 
 Calories from sugar:	344

That's more sugar than a whole pint of ice cream!

 McDonald's Chocolate Shake
 21 oz (medium) shake
 Sugars, total:		111g
 Calories, total:		770 
 Calories from sugar:	444

McDonald's has a 16 oz McFlurry too, but some customers report that it doesn't contain any more ice cream than the 12 oz cup, so we just got the smaller one.

 McDonald's Oreo McFlurry
 12 oz cup
 Sugars, total:		73g
 Calories, total:		550 
 Calories from sugar:	292

Acai Berry

Acaí Berry Products

Açaí (ah-sah-EE) is one of the latest and greatest wonder foods, hailed for everything from antioxidant to aphrodisiac properties. Now it's making its way onto supermarket shelves in juices and snacks. Of course, we can't evaluate the healthful effects of any of these products - we're just going to show you how much sugar they contain. We'll let you weigh the potential benefits vs. the sugar content.

That bottle of Vitamin Water contains nearly as much sugar as a can of soda.

 Vitamin Water
 XXX Açaí-Blueberry-Pomegranate 
 8 oz. serving
 Sugars, total:		13g
 Calories, total:		50 
 Calories from sugar:	50

 20 oz. bottle 
 Sugars, total:		32g
 Calories, total:		150 
 Calories from sugar:	150

* As with many other beverages, the math doesn't
 quite work out here. The amount of sugar given on the
label would have more calories than the total caloric 
amount listed.

This is about the same amount of sugar as a similar serving of ice cream.

 Häagen Dazs 
 Brazilian Açaí Berry Sorbet
 1/2 cup serving (106g)
 Sugars, total:		20g
 Calories, total:		120 
 Calories from sugar:	80

The can says it's sweetened with organic cane juice, which is - well, sugar.

 Sambazon Amazon Energy Drink
 8 oz. serving 
 Sugars, total:		19g
 Calories, total:		80 
 Calories from sugar:	76

 12 oz. can
 Sugars, total:		28g
 Calories, total:		120 
 Calories from sugar:	112

This is a pretty small chocolate bar.

 Dagoba Super Fruit Chocolate
 1 oz. serving 
 Sugars, total:		13g
 Calories, total:		163
 Calories from sugar:	52

 2 oz. bar 
 Sugars, total:		26g
 Calories, total:		326 
 Calories from sugar:	104

About the same amount of sugar as orange juice. It's sweetened with agave syrup.

 Sambazon Açaí Original Blend
 8 oz. serving
 Sugars, total:		25g
 Calories, total:		150
 Calories from sugar:	100

 10.3 oz. bottle 
 Sugars, total:		32g
 Calories, total:		195 
 Calories from sugar:	128

No agave syrup here, just fruit juice.

 Sambazon Açaí Mango Smoothie 
 8 oz. serving
 Sugars, total:		20g
 Calories, total:		130
 Calories from sugar:	80

 
 10.3 oz. bottle 
 Sugars, total:		26g
 Calories, total:		169 
 Calories from sugar:	104

The sugars in this come from agave syrup, dates, and raisins.

 Coconut-Açaí Prana Bar
 1 bar (48g)
 Sugars, total:		18g
 Calories, total:		220 
 Calories from sugar:	72

This one has added cane juice in it too.

 O.N.E. Amazon Açaí Juice
 11 oz. container
 Sugars, total:		29g
 Calories, total:		157 
 Calories from sugar:	116

Just juice here. About the same sugar content as apple juice.

 Langer's Açaí Berry Juice
 8 oz. serving
 Sugars, total:		27g
 Calories, total:		120 
 Calories from sugar:	108

Cane juice comes before pineapple juice on the label.

 Zola Açaí-Pineapple Juice
 8 oz. serving
 Sugars, total:		20g
 Calories, total:		100 
 Calories from sugar:	80

 12 oz. bottle 
 Sugars, total:		30g
 Calories, total:		150 
 Calories from sugar:	120