How much sugar is in your food?

Posted on 14 May 2015 at 04:13

In our modern and fast-paced lives, it may be difficult to keep a healthy balance of nutrients in our food. Sugar is one of these nutrients, and the cells in our body would die without it. Consuming too much sugar, however, raises the risk of several problems, including poor dental health, obesity and type 2 diabetes.

To keep control of sugar levels, it helps to know just how much sugar there is in the food we eat. Here, we have listed the sugar content of numerous everyday foods, both processed and natural ones.

What is sugar?

Sugar is a simple carbohydrate that belongs to a class of chemically-related sweet-flavored substances. It comes in many different forms. The three main types of sugar are sucrose, lactose, and fructose.

Even though our cells need sugar (glucose) to survive, consuming too much of it can cause numerous different health problems. Added sugar contains no beneficial nutrients and in excess only contributes to tooth decay, diabetes, and obesity.

The American Heart Association (AHA) have said that added sugars "contribute zero nutrients" and are just empty calories "that can lead to extra pounds, or even obesity, thereby reducing heart health."

Being aware of the existing and added sugar contents of the foods and drinks we consume is vital for our health - even more so today because so many products have sugar added to them.

The AHA currently recommend that men consume no more than 150 calories from added sugar per day, and women 100 calories.

In early 2014, however, the World Health Organization (WHO) called for a reduction of daily sugar intake to 5% of total daily calories in order to tackle public health problems, such as obesity and tooth decay.

Nutritionists strongly recommend against consuming more than 13 teaspoons a day.

Sugar content in common foods and drinks

To help you keep track of how much sugar you're consuming we've listed some common everyday foods and drinks, together with their sugar content. Some of these may surprise you:

How much sugar is in a chocolate bar?

With high sugar content, chocolate should always be viewed as an occasional treat.

Milk chocolate bar (44g) - 5.75 teaspoons of sugar
Snickers bar (57g) - 7 teaspoons of sugar
Milky Way bar (58g) - 8.5 teaspoons of sugar
Marshmallows (100g) - 14.5 teaspoons of sugar
Caramel piece (10g) - 1.7 teaspoons of sugar
Butterfinger bar (60g) - 6.9 teaspoons of sugar
Dove chocolate bar (37g) - 5 teaspoons of sugar
Starburst packet (45 grams) - 5.5 teaspoons of sugar
Twix bar - 2.75 teaspoons of sugar
M&Ms packet (45 grams) - 5.75 teaspoons of sugar
Boiled sweets bag (100 grams) - 11.5 teaspoons of sugar

How much sugar do soft drinks contain?

Soft drinks often contain a high amount of sugar.

Coca cola (one can) - 7 teaspoons of sugar
Red Bull (one can) - 7.5 teaspoons of sugar
Lemonade (one glass) - 5.5 teaspoons of sugar
Orange squash (one glass) - 2.5 teaspoons of sugar
Hot chocolate (one mug) - 4.5 teaspoons of sugar
Fruit smoothie (one glass) - 3.5 teaspoons of sugar

A study published in Circulation, the journal of the American Heart Association, identified a link between drinking more than one soft drink a day and increased risk of developing heart disease and diabetes.

How much sugar is in your breakfast cereal?

*(per 100 grams)

Froot Loops are said to contain 106 times more sugar than Shredded Wheat.

Alpen - 5 teaspoons of sugar
Cheerios - 1.1 teaspoons of sugar
Corn Flakes - 2.4 teaspoons of sugar
Cocoa Krispies - 9.6 teaspoons of sugar
Froot Loops - 10.6 teaspoons of sugar
Raisin Bran - 7.8 teaspoons of sugar
Frosted Flakes - 8.9 teaspoons of sugar
Honey Smacks - 14 teaspoons of sugar
Rice Krispies - 2.5 teaspoons of sugar
Special K - 3 teaspoons of sugar
Wheaties - 3.8 teaspoons of sugar
Trix - 8 teaspoons of sugar
Lucky Charms - 9 teaspoons of sugar
Rice Chex - 2 teaspoons of sugar
Wheat Chex - 2.6 teaspoons of sugar
Corn Chex - 2.8 teaspoons of sugar
Honey Nut Cheerios - 8.25 teaspoons of sugar
Reese's Puffs - 8.9 teaspoons of sugar
Golden Grahams - 8.8 teaspoons of sugar
Cocoa Puffs - 9.3 teaspoons of sugar
Cookie Crisp - 8.7 teaspoons of sugar
Shredded Wheat - 0.1 teaspoons of sugar
Cocoa Pebbles - 8.6 teaspoons of sugar
Banana Nut Crunch - 4.7 teaspoons of sugar

In June 2012, researchers from Yale Rudd Center for Food Policy & Obesity revealed that even though cereals aimed at kids had become more nutritious, cereal companies (such as Kellogg, General Mills, and Post) had increased their advertising spending considerably. Cereal advertising aimed at children increased by 34% between 2008 and 2011.

Marlene Schwartz, deputy director of the Rudd Center, said:

"While cereal companies have made small improvements to the nutrition of their child-targeted cereals, these cereals are still far worse than the products they market to adults. They have 56% more sugar, half as much fiber, and 50% more sodium.

The companies know how to make a range of good-tasting cereals that aren't loaded with sugar and salt. Why can't they help parents out and market these directly to children instead?"

How much sugar does fruit contain?

Fruits contain fructose, a type of sugar. Fresh fruit have no "added sugar", but as you can see below, their levels of sugar range from 1 teaspoon per 100 grams in cranberries to 4 teaspoons in grapes.

*per 100 grams