What Products Are High in Sugar Content?

Sugar is a component of many foods, both natural and processed. In moderation, sugar provides energy and flavor. Too much sugar causes a rise in insulin levels, which clears sugar from the blood and encourages the body to store it as fat. Foods with high sugar content can lead to weight gain and other health complications.

High-Density Sugar Content Foods

• The United States Department of Agriculture (USDA) analyzed 850 foods for sugar content and issued a list of the foods containing 37 to 100 grams of sugar per 100 grams of total weight. The top ten include commercial candies such as M&Ms and Starburst. Honey is number five, at 82 percent sugar. Other high-sugar-density foods on the list are raisins (59 percent), maple syrup (59 percent) and sun-dried tomatoes (37 percent)

"Hidden High-Sugar" Foods

• It is not surprising when candy lists as a high sugar food. However, many other processed foods have hidden high-sugar composition. Canned applesauce has 23 grams of sugar per one-cup serving. Pears in light syrup contain 17 grams of sugar per small serving. Four-oz. snack-size pudding cups average 20 grams of sugar per serving.

Healthy-Sounding Foods

• "Whole-grain" and "natural" doesn't mean the processed food is low in sugar. Yogurt and granola bars typically contain 13 to 15 grams of sugar per one-bar serving. Flavored oatmeal and other deceptively healthy-sounding hot cereals such as Instant Cream of Wheat, Apples 'n Cinnamon contain 12 to 16 grams of sugar per serving.

Packaged Sauces

• Spaghetti sauce isn't traditionally considered a sweet treat. However, bottled pasta sauce contains an average of 12 grams of sugar per one-half cup serving. Packaged barbecue sauces are higher in sugar, with seven grams in every tablespoon.

Beverages

• Adding chocolate or strawberry flavoring to milk adds up to 50 grams of sugar per eight-oz. serving. Fruit juices made from concentrate also hide a lot of sugar -- about 25 grams per eight-oz. serving. Green teas and bottled energy drinks advertised as natural and healthy pack in 50 grams of sugar in a 16-oz. bottle.