5 Healthy Foods High in Sugar That May Surprise You

January 3, 2025

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If you’re trying to limit your sugar intake, there are some obvious places to start. Cutting out soda is a no-brainer as is cutting back on sweets. But once you start to pay more attention to how much sugar you’re consuming, you’ll realize that sugar is everywhere — even in foods we think of as being healthy. Here are 5 foods high in sugar you should know about — and how to avoid accidentally eating extra sugar.

1. Yogurt

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Packed with sugar, many types of yogurt are more like a dessert than a healthy snack. The average fruit-flavored yogurt contains about 32 grams of sugar in a single-serve cup. To get the protein and calcium perks of yogurt without all the added sugar, opt for plain yogurt and to sweeten it naturally, drizzle it with a little honey or maple syrup or top it with chopped fresh fruit.

2. Granola

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Second on the list of “healthy” foods high in sugar is store-bought granola. Ever wonder why you love granola so much? It’s probably thanks to the sugar. The average brand contains about 25 grams of sugar in a cup. Your best bet is to make your own granola, so you can sweeten it to your liking — it also happens to be way more affordable to make it yourself – and it’s even tastier.

3. Non-Dairy Milk

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While both sweetened and unsweetened non-dairy milks like almond, oat, and soy are readily available, if you don’t look at the label closely enough it’s quite easy to grab the sugar-filled variety without realizing it. Depending on the brand, there may be 10 grams or more in a cup of sweetened non-dairy milk. While lower compared to the rest of the foods on the list, it’s best to grab the unsweetened milk to avoid unnecessary sugar.

4. Salad Dressing

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Store-bought salad dressing is a surprising item to find sugar in and yet, if you glance at the label, you’ll likely find a few grams of added sugar per serving. You don’t need sugar to enjoy a delicious salad dressing, so to avoid it altogether, opt to make your own easy salad dressing at home.

Recipe to try: How to Stay Energized Without Relying on Sugar

5. Dates

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Whether stuffed with peanut butter as a snack, blended into smoothies, or used in salads, dates are everywhere. While dates are full of good nutrition — they’re high in fiber, potassium, and magnesium — they’re also quite high in sugar. Just one date contains 16 grams of sugar and you very well may be eating more than one in a sitting. Luckily, the sugar in dates is completely natural so it’s still a better choice than a candy bar. Knowing that they’re high in sugar helps you to be mindful when enjoying them.