Most of us try to make better choices at the grocery store by reaching for foods labeled “healthy.” But what if those choices pack more sugar than a candy bar? Many so-called healthy items sneak in surprising amounts of added sugars, sometimes even more than the 20–25 grams you’ll find in a typical chocolate bar. This matters for anyone trying to watch their sugar intake, lose weight, or eat healthier. Excess sugar is linked to energy crashes, weight gain, and increased risk of chronic diseases. The real shock? Some everyday foods marketed as good for you have far more sugar than you might expect. Let’s look at ten “healthy” items that have more sugar than candy bars, so you can make smarter choices on your next grocery run.
1. Flavored Yogurt
Flavored yogurt is often promoted as a nutritious breakfast or snack. But many brands pack 18–30 grams of sugar into a single serving—sometimes more than a candy bar. The sugar content comes not just from fruit, but also from syrups and added sweeteners. Even “low-fat” versions can be loaded with sugar to compensate for lost flavor. If you’re watching your intake, opt for plain yogurt and add your own fresh fruit.
2. Granola Bars
Granola bars seem like a wholesome, on-the-go snack, but many are closer to dessert than health food. Some bars contain up to 25 grams of sugar, rivaling or exceeding popular candy bars. Ingredients like honey, brown rice syrup, and chocolate chips add up fast. Always read the label and look for bars with less than 8 grams of sugar. Or better yet, make your own at home to control what goes inside.
3. Bottled Smoothies
Bottled smoothies are often marketed as a quick and healthy way to get your fruits and veggies. But many store-bought varieties have 30–50 grams of sugar per bottle—more than most candy bars. These drinks often use fruit juice concentrates and purees, which can spike sugar levels. If you want a real “healthy” choice, blend your own with whole fruits and greens, and skip the added juice.
4. Instant Oatmeal Packets
Instant oatmeal is a breakfast staple, but the flavored packets can contain as much as 15–20 grams of sugar per serving. That’s before you add any toppings like brown sugar or syrup. The “maple and brown sugar” or “apple cinnamon” flavors are especially high in added sugars. For better control, choose plain oats and flavor them yourself with cinnamon or fresh fruit.
5. Dried Fruit Snacks
Dried fruit may seem like a healthier alternative to candy, but many products are coated with added sugar. A small serving of sweetened dried cranberries or mango can have up to 28 grams of sugar—easily beating a candy bar. Even unsweetened dried fruit is high in natural sugars and can be easy to overeat. Stick to small portions or choose fresh fruit when possible.
6. Vitamin-Enhanced Waters
Vitamin waters and electrolyte drinks are often sold as a “healthy” way to hydrate. But many bottles contain 20–32 grams of sugar—about as much as a chocolate bar. The added vitamins don’t offset the high sugar content. If you’re looking for a healthier alternative, try infusing plain water with slices of citrus or cucumber for flavor without the sugar overload.
7. Protein Bars
Protein bars are a popular snack for gym-goers and busy professionals. Unfortunately, many brands use sugar to improve taste and texture, with some bars packing up to 25 grams per serving. That’s as much as or more than a candy bar. To avoid the sugar trap, check the nutrition label and choose bars with fewer than 5 grams of sugar, or try a hard-boiled egg or a handful of nuts instead.
8. Breakfast Cereals
Many cereals marketed as “healthy” or “whole grain” are loaded with sugar. Some options aimed at adults still contain 15–20 grams per serving, rivaling the sugar in a candy bar. Portion sizes can also be misleading, with people often eating more than the recommended amount. To make a better choice, focus on cereals with less than 5 grams of sugar per serving and add your own fruit for sweetness.
9. Fruit-Flavored Instant Oatmeal
Fruit-flavored instant oatmeal often appears on lists of healthy breakfast foods, but it’s another example of “healthy” items that have more sugar than candy bars. One packet can contain 12–18 grams of sugar, and some brands go even higher. The convenience is appealing, but you pay for it with extra sugar. Plain oats with fresh fruit or a sprinkle of cinnamon are much better for your daily sugar intake.
10. Store-Bought Muffins
Even those “bran” or “whole wheat” muffins from the store can be sugar bombs. Many contain 25–40 grams of sugar each, far surpassing most candy bars. They’re often made with refined flours and sweetened with generous amounts of sugar, honey, or molasses. If you crave a muffin, try baking your own at home with reduced sugar and whole grains.
How to Spot Sneaky Sugar in “Healthy” Foods
The truth is, many “healthy” items that have more sugar than candy bars are hiding in plain sight on grocery shelves. Marketing terms like “natural,” “low-fat,” or “made with real fruit” don’t always mean low sugar. Always check nutrition labels and ingredient lists to see how much sugar you’re actually getting. Look for words like “syrup,” “juice concentrate,” and anything ending in “-ose,” which usually signal added sugars.
Making small changes, like choosing plain versions and adding your own fruit or spices, can help you cut back on sugar without sacrificing flavor. Remember, you don’t have to give up convenience—just be a smarter shopper and watch for hidden sugars in your favorite foods.
Have you been surprised by any “healthy” foods with more sugar than a candy bar? Share your thoughts and experiences in the comments below!
What to Read Next…
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