WHERE ARE THE ADDED SUGARS?

Food Groups

 

Added Sugars (teaspoons)

Bread, Cereal, Rice, and Pasta

Bread, 1 slice

 

0

Muffin, 1 medium

x

1

Cookies, 2 medium

x

1

Danish pasty, 1 medium

x

1

Doughnut, 1 medium

xx

2

Ready-to-eat cereal, sweetened, 1 oz.

x

*

Pound cake, no-fat, 1 oz.

xx

2

Angelfood cake, 1/12 tube cake

xxxxx

5

Cake, frosted, 1/16 average

xxxxxx

6

Pie, fruit, 2 crust, 1/6 8" pie

xxxxxx

6

 

 

 

Fruit

Fruit, canned in juice, 1/2 cup

 

0

Fruit, canned in light syrup, 1/2 cup

xx

2

Fruit, canned in heavy syrup, 1/2 cup

xxxx

4

 

 

 

Milk, Yogurt, and Cheese

Milk, plain, 1 cup

 

0

Chocolate milk, 2 percent, 1 cup

xxx

3

Lowfat yogurt, plain, 8 oz.

 

0

Lowfat, yogurt, flavored, 8 oz.

xxxxx

5

Lowfat yogurt, fruit, 8 oz.

xxxxxxx

7

Ice Cream, ice milk, frozen yogurt 1/2 cup

xxx

3

Chocolate shake, 10 fl. oz.

xxxxxxxxx

9

 

 

 

Other

Sugar, jam, or jelly, 1 tsp.

x

1

Syrup or honey, 1 tbsp.

xxx

3

Chocolate bar, 1 oz.

xxx

3

Fruit sorbet, 1/2 cup

xxx

3

Gelatin dessert, 1/2 cup

xxxx

4

Sherbet, 1/2 cup

xxxxx

5

Cola, 12 fl. oz.

xxxxxxxxx

9

Fruit drink, ade, 12 fl. oz.

xxxxxxxxxxxx

12

 

 

 

* Check product label. x = 1 teaspoon sugar
Note: 4 grams of sugar = 1 teaspoon

 

 

Sugars

What about sugars?

Choosing a diet low in fat is a concern for everyone; choosing one low in sugars is also important for people who have low calorie needs. Sugars include white sugar, brown sugar, raw sugar, corn syrup, honey, and molasses; these supply calories and little else nutritionally.

To avoid getting too many calories from sugars, try to limit your added sugars to 6 teaspoons a day if you eat about 1,600 calories, 12 teaspoons at 2,200 calories, or 18 teaspoons at 2,800 calories. These amounts are intended to be averages over time. The patterns are illustrations of healthful proportions in the diet, not rigid prescriptions.

Added sugars are in foods like candy and soft drinks, as well as jams, jellies, and sugars you add at the table. Some added sugars are also in foods from the food groups, such as fruit canned in heavy syrup and chocolate milk. The chart on the left shows the approximate amount of sugars in some popular foods.

 

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