10 Low-Sugar Foods That Are Actually Pretty High in Calories

What typically comes to mind when you think of "high sugar foods"? Cookies, cake, candy, ice cream...the list goes on. And it's true, these types of desserts are often loaded with sugar. But there are plenty of other foods that contain surprising amounts of the sweet stuff - and they're not always what you'd expect.

Here are 10 seemingly healthy foods that are actually pretty high in sugar:

Dried fruit is an excellent source of fiber and nutrients. But since the water has been removed, the sugar concentration is much higher than in fresh fruit. A quarter-cup of raisins, for example, has about 24 grams of sugar. That's more than twice the amount of sugar in a fresh grape (9 grams).
So is dried fruit healthy? It certainly can be. Just be sure to limit your portion size because it's easy to eat too much. And if you're watching your weight, opt for unsweetened dried fruit or fresh fruit instead.

Fruit juice may seem like a healthy alternative to sugary soda. But even though it does contain some vitamins and minerals, it's basically just sugar water. A cup of apple juice, for example, has about 28 grams of sugar - that's more than what's in a can of Coke (26 grams).
So is 100% fruit juice healthy? It can be, but only if you consume it in moderation. If you're looking for a healthier alternative to soda, try unsweetened sparkling water or seltzer instead.

Sports drinks are often marketed as healthy alternatives to sugary sodas. But they're actually not that much better. A typical sports drink has about 14 grams of sugar per cup - that's just 2 grams less than a can of Coke.
So are sports drinks healthy? No, not really. Unless you're doing a strenuous workout that lasts more than an hour, water is a better choice.

Yogurt is a great source of protein and calcium. But many flavored yogurts are loaded with sugar. A single serving of some popular brands can have as much as 28 grams of sugar. That's more than what's in a bowl of cereal with milk (24 grams).
So is flavored yogurt healthy? Plain yogurt is a healthy choice, but flavored yogurt is not. If you're craving something sweet, try adding some fresh fruit to plain yogurt instead.

Breakfast bars are often marketed as healthy, on-the-go breakfast options. But many of them are little more than glorified candy bars. A single bar can have as much as 24 grams of sugar - that's more than in a Krispy Kreme original glazed doughnut (10 grams).
So are breakfast bars healthy? No, not really. If you're looking for a healthy breakfast option, try making a smoothie with fresh fruit or whole-grain toast with peanut butter instead.

Maple syrup is often seen as a healthier alternative to table sugar. But it's actually just as high in sugar. A quarter-cup of maple syrup has about 52 grams of sugar - that's more than twice the amount in a quarter-cup of table sugar (24 grams).
So is maple syrup healthy? No, not really. If you're looking for a healthier alternative to sweeten your food, try honey or agave nectar instead.

Honey is another "natural" sweetener that's often seen as healthier than table sugar. But it's actually just as high in sugar. A quarter-cup of honey has about 64 grams of sugar - that's more than three times the amount in a quarter-cup of table sugar (24 grams).
So is honey healthy? Maybe, but not really. If you're looking for a healthier alternative to sweeten your food, try agave nectar instead.

Canned fruit is a convenient way to get your daily dose of vitamins and minerals. But many brands pack their products with sugar. A single cup of canned peaches, for example, can have as much as 30 grams of sugar.
So is canned fruit healthy? It can be, but only if you choose a product that's packed in water or its own juice. And be sure to read the label carefully because some brands add sugar even to fruits that are naturally sweet.

Fruit smoothies may seem like a healthy alternative to sugary drinks like soda. But they can actually be just as high in sugar - or even higher. A 16-ounce strawberry banana smoothie from Jamba Juice, for example, has about 36 grams of sugar.
So are fruit smoothies healthy? They can be, but only if you make them yourself with fresh fruit and unsweetened yogurt or milk. And be sure to watch the size - 16 ounces is a lot of liquid, and it's easy to drink too much without realizing it.

Salad dressing is a common ingredient in many healthy diets. But some brands pack their products with sugar. A two-tablespoon serving of Ken's Steak House Honey Mustard dressing, for example, has about 14 grams of sugar.
So is the salad dressing healthy? It can be, but only if you choose a product that's low in sugar. And be sure to read the label carefully because some brands add sugar even to dressings that are naturally sweet.

When you're grocery shopping, it's important to read the labels on food packages carefully. Here are a few things to look for:
• The ingredient list: Avoid products that have sugar listed as one of the first ingredients.
• The nutrition facts label: Check the "sugars" section. This will tell you how much sugar is in one product serving.
• The serving size: Be aware of how much sugar is in one serving. It's easy to eat or drink more than one serving without realizing it.
• The % Daily Value (% DV): This tells you how much sugar a food contains as a percentage of the daily recommended amount. The DV for sugar is 50 grams. So, if a product has a % DV of 10, it contains 5 grams of sugar (10% of the DV).
• The "low-sugar" or "reduced-sugar" claim: Be aware that these claims are not regulated by the FDA. This means that a product can claim to be "low sugar" even if it contains a lot of sugar.

While these foods may be higher in sugar than you realized, that doesn't mean you need to avoid them altogether. Just be mindful of how much you're eating and try to balance them out with other healthy foods in your diet. And when in doubt, always check the nutrition label.