15 "Healthy" Foods You Wouldn't Expect to Have Added Sugar (but They Do!)
Just when you think you're eating well, you turn over the bottle and notice (dun, dun, dun!)...sugar*! (gasp!) listed in the ingredients. Here are some surprising foods that contain sugar. Check out the ingredient list if any of these are in your fridge or pantry and let me know what you find.*In this post, "sugar" means sugar cane. It’s wild how normalized added sugar has become in everyday food—once you start looking, you can't unsee it!
1. Ketchup - Tomatoes! Healthy, right? Why would they have to add sugar and ruin a beautiful thing? But...they did.
2. Salad dressing - When we think of salads we think of the epitome of health, right? Not all salad dressings have sugar but many do!So I always make my own. Check out my favorite Goddess Style Tahini Salad Dressing Recipe. I also often just do: organic olive oil, salt, and freshly ground black pepper. Sometimes also a splash of apple cider vinegar. So easy, so delicious.
3. Dried cranberries - A lot of dried fruit has sugar, but dried cranberries almost always do. I especially have to watch for these sneaky little things when I go out to eat at a restaurant. A salad with dried cranberries *seems* healthy, but not if it's laden with sugar. Similarly, watch out for candied walnuts or pecans. "Candied" means it was roasted with a sugar coating. Fruits have fiber and micronutrients (vitamins and minerals) but any health benefits are canceled out when we add sugar. Dried and fresh fruit starts to taste SO MUCH BETTER when we wean our taste buds off sugar. Subtle flavors can be detected again. It's a beautiful thing.
4. Sushi rice - Most sushi rice is made with sugar. Sad, I know. If you sign up for the 8-week Give Up Sugar For Good Program and you sneak in a little sushi here and there, I won't tell anyone (shhh!). The program is not about feeling guilty all the time, it's about being more aware and mindful of what we put in our bodies and how food makes us feel.
5. Bacon - This was a heartbreaking discovery by my January 1, 2017, Give Up Sugar For Good cohort. All the bacon has sugar! Someone did find some at Costco with no sugar. I googled it and it appears to be called "Smithfield No Sugar Added".
6. Almond, soy milk, and oat milk - Not all non-dairy milk has sugar but when you order a soy latte at Starbucks, that kind does have sugar. Goodbye Starbucks lattes! They taste way too sweet now to me anyway but it was a sad discovery. Be sure to check the ingredients and buy sugar-free.
7. Pasta sauce – Many store-bought tomato sauces contain added sugar to balance acidity, even though ripe tomatoes are naturally sweet.
8. Bread – Yes, even your "healthy" whole grain bread can have sugar or high fructose corn syrup. Always check the label.
9. Nut butters – Natural peanut or almond butter should contain only nuts and maybe salt, but many popular brands add sugar and oils.
10. Granola and protein bars – Marketed as health foods, but many are basically candy bars in disguise with loads of added sweeteners.
11. Yogurt – Especially flavored varieties, which often contain more sugar than a dessert. Stick to plain and sweeten naturally with fruit if needed.
12. Canned soups and broths – Sugar is sometimes added for flavor balance or as a preservative.
13. Crackers and chips – Even savory snacks may include sugar in the ingredients for taste or texture.
14. Frozen meals and entrees – Ready-to-eat dinners can have hidden sugar in sauces, glazes, or marinades.
15. Hummus – This Mediterranean staple should just be chickpeas, tahini, lemon, garlic, and olive oil—but some store-bought brands sneak in added sugar to “enhance flavor.” Always check the label or make your own at home for a cleaner, more nourishing option.
What are some other surprising foods in which sugar has snuck in?
Heal Your Relationship with Sweets in
the 8-Week No Sugar Challenge
Are you ready to break free from sugar addiction and heal patterns of emotional eating?
The 8-Week No Sugar Challenge offers a gentle, compassionate approach to creating lasting change. In a supportive community, you’ll explore tools to reduce sugar, break unhealthy cycles, and nurture a healthier relationship with food and yourself.
This isn’t about restriction or willpower—it’s about healing, connection, and discovering a more balanced, joyful way of living. Join us to take the first step toward freedom and well-being.