Typical Amounts of Sugar in Foods

Sugar in its many forms added to the foods and beverages we consume is the number one contributing factor towards weight gain, inflammation, and disease progression. The only way to tame this very processed substance is to look at what you eat and drink daily and see how many foods contain excess added sugar. A number of online and mobile apps are available for free to track your food intake over a week and weekend. Livestrong, caloriecount, loseit, myfitnesspal, are just a few of them. Sugar consumption should come in the form of natural fructose sugar contained in whole fruit, natural milk sugar contained in plain yogurt and milk. There is no added sugar in any of the following foods: vegetables, whole grains in their natural form- not processed into muffins, breads and cookies, nuts and seeds, all protein foods, i.e. eggs, fish, poultry, meat and pork products, etc., water. A list of basic foods and their corresponding sugar amounts are following. Note that every teaspoon of sugar equals 5 grams. So the next time you are wondering if a packaged or processed food is good for you or how much sugar it contains, look at the sugar part of the label, and divide by 5 grams to know how many teaspoons have been added.


Food Serving Sugar in Grams Teaspoon Amount
Sugar 1 tsp 5 g 1
Frosted Flakes 1 cup 12 g 2.5
Raisin Bran 1 cup 18 – 24 g 3.5 to 5
Lite Yogurt 8 oz 16 – 20 g 4 to 5
Chocolate Candy Bar 1 medium 22 g 4.5
Gatorade 12 oz 21 g 5
Fruit Juice 12 oz 31 g 6
Premium Ice Cream 1 cup (6 oz) 35 g 7
Can of Soda 12 oz 40 g 8
Low Fat Yogurt 8 oz 44 g 9
Fat Free Cookies 5 – 6 20 – 30 g 6