By Omar Cruz, Botanical Researcher & Author

It Hides in Even the Healthiest Foods!

According to the World Health Organization, 50 grams of sugar a day (12 tablespoons) is about the upper limit any of us should consume if we want to stay healthy…and that might sound like a lot, but one can of soda can use up 10 tablespoons of your daily allotment. Where else are vast amounts of sugar hiding? We tookour microscope and zoomed-in on some of the other big-spenders that quickly fill up our daily sugar allowance.


Juice seems like a no-brainer for moms and dadstrying to avoid soda for the kids, but a fast food 12-ounce orange juice for breakfast has 29 grams of sugar, and a 4-ounce apple juice box after school has 15 grams.

Frozen Yogurt

Serve-yourself yogurt shops are a big hit in the strip malls, and might seem healthier than a trip to the ice cream parlor, but look out! A cup of vanilla frozen yogurt can contain over 34 grams of sugar.

Peanut Butter

There can be as much as 8 grams of sugar in two tablespoons of some peanut butters…almost an eighth of your daily allotment. Put it on a slice of whole grain bread, and add as much as another 11 grams. Be sure to check the label!

Cereal & Granola

Processed kids cereals and instant oatmeal packets usually take the heat in this category with around 10 grams of sugar per ¾ cup serving, but healthier-seeming granola is often a bigger offender, having as much as 18 grams a cup. A two-pack of granola bars? 29 grams.

Tomato Sauce

A cup of the average spaghetti marinara sauce has about 23 grams of sugar, nearly half of your daily allowance. Even a can of plain old tomato sauce has 10 grams.

Protein Bars

That popular bar in your gym bag can have 10 grams of protein in it, but can also be packing a walloping 15-20 grams of sugar. Check your labels before you munch after a workout.

Salad Dressings

Low-fat and fat-free dressings are the biggest offenders. Manufacturers take out the fat, but then add extra sugar to make up for the lost flavor.