How Much Sugar is in Your Food?

Sugar is one of the most famous words today especially in the medical world. It gained much attention because of the diseases associated with it. Due to our fast-paced life style today, we often lose track of which essential and non-essential nutrients we consume. Sugar is a simple carbohydrate that is vital to good health. Without it all the cells in our body would come to a halt and perish BUT added sugar contains no beneficial nutrients and in excess only contributes to tooth decay, diabetes, and obesity.

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These days we're all being warned to cut down on our sugar consumption. We try to engage in a different effort (mostly through exercise) on how to be healthy and at least keep our sugar level normal. Sometimes, we forget the most important thing, being aware how much sugar is actually in the food that we are eating.

To help you, we have listed some common everyday foods and drinks, together with their sugar content. The American Heart Association (AHA) currently recommends that men consume no more than 150 calories from added sugar per day, and women 100 calories. Nutritionists strongly recommend against consuming more than 13 teaspoons a day.

How much sugar do chocolates and candy contain?

  • 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

How much sugar do soft drinks contain?

  • Red Bull (one can) - 7.5 teaspoons of sugar
  • Coca cola (one can) - 7 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

How much sugar do breakfast cereals contain? *per 100 grams

  • 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
  • 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

How much sugar does fruit contain? *per 100 grams

  • Mangos - 3.2 teaspoons of sugar
  • Bananas - 3 teaspoons of sugar
  • Apples - 2.6 teaspoons of sugar
  • Pineapples - 2.5 teaspoons of sugar
  • Grapes - 4 teaspoons of sugar
  • Lemons - 0.6 teaspoons of sugar
  • Kiwi fruit - 2.3 teaspoons of sugar
  • Apricots - 2.3 teaspoons of sugar
  • Strawberries - 1.3 teaspoons of sugar
  • Raspberries - 1 teaspoon of sugar
  • Blueberries - 1.7 teaspoons of sugar
  • Cranberries - 1 teaspoons of sugar
  • Tomatoes - 0.7 teaspoons of sugar

How much sugar do cakes and desserts contain?

  • Carrot cake (1 medium slice) - 3 teaspoons of sugar
  • Custard (1 medium portion) - 3.25 teaspoons of sugar
  • Chocolate mousse (1 medium portion) - 3 teaspoons of sugar
  • Donut (1 jelly) - 3.5 teaspoons of sugar
  • Fruit pie (1 medium portion) - 3.5 teaspoons of sugar
  • Fruit cake (1 medium slice) - 5 teaspoons of sugar
  • Muffin (one chocolate chip muffin) - 4.75 teaspoons of sugar
  • Ice cream (1 scoop) - 3 teaspoons of sugar
  • Rice pudding (1 portion) - 3.75 teaspoons of sugar
  • Sponge cake (1 medium slice) - 5.5 teaspoons of sugar

Which are your favorites? Now you know, how much sugar you consume every time you are having your favorite foods and drinks. It is important to be conscious and reflect on the sugar content of the above products. That way, next time, we won’t just pick it up and eat. It feels good to be informed, right? Stay healthy, stay away from excess sugar!