Recipes and Cooking Healthy Recipes Healthy Dessert Recipes Quiz: Which Food Is Higher in Sugar? By Sheena Chihak, RD Sheena Chihak, RD Instagram Sheena Chihak is a registered dietitian, former food editor and current edit lead for BHG with over 15 years of writing and editing experience for both print and digital. Learn about BHG's Editorial Process Updated on September 12, 2022 Fact checked by Emily Estep Fact checked by Emily Estep Emily Estep is a plant biologist and journalist who has worked for a variety of online news and media outlets, writing about and editing topics that range from film and beauty to science and the automobile industry. Her plant biology degree has a focus on sustainable agriculture, and she's an expert on growing your own food, environmental sciences, and all topics relating to houseplants. Emily studied sustainable agriculture and eco-friendly alternatives to fertilizer and soil amendments. At school, she co-managed a student-run farm and its market. Prior to this experience, Emily received a bachelor's degree in journalism and wrote about topics in the entertainment, automobile, and beauty industries. Emily received a Bachelor of Arts in Journalism and a Master's in Plant Biology from Ohio University. Learn about BHG's Fact Checking Process Share Tweet Pin Email Trending Videos It's time to get sugar savvy! Can you guess which food is higher in sugar? The amount of sugar in these healthy and not-so-healthy choices might surprise you! Take our quick quiz and find out. Plus, we've got simple swaps and tips for cutting sugar. 01 of 20 Doughnut vs. Canned Tomato Soup Can you spot the sugar shocker? 02 of 20 Sugar Shocker: Canned Tomato Soup One can of condensed tomato soup packs 24 grams of sugar, while a medium doughnut clocks in at 13.4 grams. Healthy Swap: Homemade Tomato Soup 03 of 20 Chocolate Candy Bar vs. Dried Cranberries Snack time! Which is higher in sugar? 04 of 20 Sugar Shocker: Dried Cranberries A cup of sweetened dried cranberries boasts a whopping 116 grams of sugar! That's as much as about five milk chocolate bars! Healthy Swap: Honey Fruit Salad 05 of 20 Ice Cream vs. Ketchup Sweet or savory? Which is the sugar shocker? 06 of 20 Sugar Shocker: Ketchup Don't pass the ketchup! Per 100 grams, ketchup has about two more grams of sugar than vanilla ice cream. Healthy Swap: Salsa 07 of 20 Canned Pineapple vs. Chocolate Chip Cookie This choice is obvious, right? 08 of 20 Sugar Shocker: Canned Pineapple Not so fast! Packed in heavy syrup equals loaded with sugar! One cup of canned pineapple in heavy syrup has 43 grams of sugar, compared with 15 grams for a large chocolate chip cookie. Healthy Swap: Fresh Pineapple or Canned Pineapple Packed in Water 09 of 20 Peanuts vs. Peanut Butter Creamy or crunchy? Which is the sugar shocker? 10 of 20 Sugar Shocker: Peanut Butter Don't go nuts for peanut butter. Per 100 grams, peanut butter contains about five more grams of sugar than raw peanuts. Healthy Swap: Natural Nut Butters 11 of 20 Fruit Smoothie vs. Cupcake Of course the cupcake is higher in sugar, right? 12 of 20 Sugar Shocker: Fruit Smoothie Yikes! A 20-ounce commercial fruit smoothie packs about 44 grams of sugar. That's more sugar than in soda, candy, or a cupcake. Healthy Swap: Homemade Smoothie 13 of 20 Skim Milk vs. White Wine Which drink is higher in sugar? 14 of 20 Sugar Shocker: Skim Milk Not all sugar is bad! A cup of skim milk contains 12 grams of sugar plus vitamins A and D. White wine weighs in at just one gram of sugar per glass. 15 of 20 Coleslaw vs. Baked Beans Potluck party foul: Which dish is a sugar shocker? 16 of 20 Sugar Shocker: Both Are High in Sugar! A cup of coleslaw with dressing has about 16 grams of sugar, while a cup of baked beans contains about 21 grams. Both dishes contain more sugar than a medium doughnut. Healthy Swap: Grilled Corn 17 of 20 Gummy Worms vs. Raisins Sweet snacks: Which has more sugar? 18 of 20 Sugar Shocker: Raisins Shockingly enough, a cup of raisins has more sugar than any other item in the quiz with 96 grams. Steer clear of the candy; it, too, has more than 100 grams per cup. Healthy Swap: Fresh Grapes 19 of 20 Soda vs. Grape Juice Drink disaster! Which is higher in sugar? 20 of 20 Sugar Shocker: Grape Juice One cup of grape juice will have you sipping 27 grams of sugar compared with 25 grams in one cup of soda. Healthy Swap: Naturally Flavored Waters Was this page helpful? Thanks for your feedback! Tell us why! Other Submit