Nutrition Articles

The Hunt for Hidden Sugar

How Much of the Sweet Stuff is Hiding Your Foods?


To determine how much sugar has been added to a food product, follow these two tips:
  • Read the ingredients list. Learn to identify terms that mean added sugars, including sugar, white sugar, brown sugar, confectioner’s sugar, corn syrup, dextrin, honey, invert sugar, maple syrup, raw sugar, beet sugar, cane sugar, corn sweeteners, evaporated cane juice, high fructose corn syrup, malt, molasses, and turbinado sugar, to name a few.
  • Refer to the chart below for approximate amounts of hidden sugar in foods.
Hidden Sugars in Foods


Serving Size

Added Sugar

Cakes and Cookies

Angel food cake

4 oz piece

7 tsp

Banana Cake

4 oz piece

2 tsp

Brownie, no icing

1 oz piece

4 tsp


4 oz piece

2 tsp

Chocolate cake, iced

4 oz piece

10 tsp

Chocolate chip cookie

1 cookie

2 tsp

Coffee cake

4 oz piece

5 tsp

Cupcake, iced

4 oz piece

6 tsp

Fig Newtons

2 cookies

2 tsp


1 cookie

3 tsp

Glazed doughnut

1 doughnut

4 tsp

Oatmeal cookie

1 cookie

2 tsp


Chocolate candy bar

1 bar

4.5 tsp

Chocolate mint

1 piece

2 tsp

For more information about hidden sugars in foods, check out this helpful resource from the USDA.
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About The Author

Becky Hand Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. A certified health coach through the Cooper Institute with a master's degree in health education, she makes nutrition principles practical, easy-to-apply and fun. See all of Becky's articles.

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