​From ketchup to cornflakes: 7 foods secretly loaded with sugar​

If something tastes obviously sweet, like a doughnut, a candy bar, or a big slice of cake, you know exactly what you’re getting into. Sugar, and lots of it. But not all sugar comes with sprinkles and frosting. Some of it hides in places you'd never expect. It sneaks into your breakfast, your condiments, your snacks and sometimes, even into foods that claim to be healthy. What makes spotting sugar tricky is that it rarely shows up just as “sugar” on the label. It hides behind names like corn syrup, maltose, dextrose, fruit concentrate, or is tucked somewhere quietly in the ingredient list. A little sugar here and there isn’t the problem. It’s how easily it adds up without you realising. So here’s a look at a few everyday foods that sneak in more sugar than you might expect.

Average sugar: 22–25g per 100g — which means one tablespoon (around 15g) can have almost 4g of sugar.

Ketchup seems pretty harmless, just some tomatoes and vinegar, right? Not quite. It’s actually one of the sneakiest sources of added sugar in the kitchen. Even a single spoonful can pack more sugar than you'd think, especially when you’re generously squeezing it onto fries, burgers, or sandwiches. That sweet-tangy kick you love? It’s not just the tomatoes, it’s the sugar doing most of the work.

​Average sugar: 22–25g per 100g — which means one tablespoon (around 15g) can have almost 4g of sugar.

They look like a healthy, simple breakfast – crisp, golden, innocent. But traditional cornflakes are often sprayed with sugar to boost taste and crunch. Even without visible coating, many commercial versions have added sugar mixed into the flakes themselves. And if you add sweetened milk or a spoon of honey on top, the sugar load doubles without you even noticing.

​Average sugar: 8–12g per 100g — and even higher if you add sweetened milk or honey.

Juice sounds healthy after all, it’s fruit, right? But store-bought fruit juices often have very little actual fruit and a lot of added sugar or fruit concentrate. Even the “no added sugar” ones can be high in natural sugars, especially if you're drinking multiple servings in one go. What starts as a vitamin boost ends up being a sugar rush. e

​Average sugar: 10–15g per 100ml — that’s about 25–35g (6–8 teaspoons) in a small 250ml glass.

Marketed as healthy snacks, granola bars often sit quietly on the same shelf as chocolate bars and with good reason. Many of them are packed with sweeteners, syrups, and dried fruits soaked in sugar. Even if they’re made with oats and nuts, the sweet binding agents can turn a so-called health bar into a dessert in disguise.

​Average sugar: 20–30g per 100g — a single bar (30–40g) may have 10–15g sugar.

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Plain yogurt is great for your gut – full of probiotics and protein. But as soon as it’s flavoured, sweetened, or paired with a fruit mix, the sugar starts creeping up. Some fruit yogurts actually pack in as much sugar as a scoop of ice cream. If it’s your go-to healthy snack every day, it’s worth flipping the pack and checking the label.

Average sugar: 12–20g per 100g — depending on brand and flavour, a small 100g cup can carry 3–5 teaspoons of sugar.

You don’t think of bread as sweet, but many store-bought loaves – like burger buns, sandwich slices, and pav, contain added sugar. Sugar’s often added to bread to help with texture, browning, and keeping it fresh longer. A single slice might not have much, but it adds up fast — especially if you’re having toast in the morning, a sandwich in the afternoon, and a couple of dinner rolls later.

​Average sugar: 4–6g per 100g — a single slice of white bread may have around 1.5g of sugar, but it adds up across meals.

Tomato pasta sauce sounds innocent enough — just crushed tomatoes and herbs, right? But one glance at the label, and you’ll probably spot added sugar. It’s often mixed in to tone down the tartness and give the sauce that smooth, mellow taste. So that easy pasta dinner? It might be packing more sweetness than you realised, especially with garlic bread or soft white pasta on the side. ​

Average sugar: 6–9g per 100g — that’s around 3–5g in just half a cup of sauce, more if it’s a sweet-style version.