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Added Sugars in Common Preschooler Foods
Added sugars are found in lots of foods, not just sweet snacks and desserts. If you're trying to limit the amount of added sugars your preschooler eats, use this list of added sugars in common drinks, snacks, meals and desserts. Use these values along with the Recommendation for Added Sugar Grams per Day to help you choose healthy foods for your preschooler.
Added Sugars in Drinks
Added sugars in 8 fl oz, unless otherwise indicated:
Soda - 21-28 grams
Fruit punch/drinks - 10+ grams
Sports drinks - 13-15 grams
Vitamin Water - 8-13 grams
Plain milk - 0 grams
Chocolate milk - 12 grams
Chocolate shake, fast food (12 oz) - 49 grams
Soy milk - 0-6 grams (brands vary - check labels)
Cereal bar (like Nutri-Grain bar) - 13 grams (many brands - check labels)
Granola bar (like Quaker chewy granola bar) - 6 grams (many brands - check labels)
Dried cranberries, sweetened (1 oz) - 18 grams
Banana chips (1 oz) - 7 grams
Yogurt, plain - 0 grams
Yogurt, sweetened (6 oz) - 14-19 grams
Jam and jelly (1 Tbsp) - 8 grams (varies with the amount of real fruit used)
Pancake syrup (2 Tbsp) - 16 grams
Peanut butter (2 Tbsp) - 0-1 gram
Bread, store-bought (1 slice) - 1.5 grams
Instant oatmeal, flavored, (1 packet) - 11 grams
Noodles, pasta, rice - 0 grams
Cheese - 0 grams
Cakes, cookies, pie - varies, check labels
Ice cream (1/2 cup) - 12 grams
Pudding (1/2 cup) - 14 grams
Gelatin snacks/Jello (1/2 cup) - 18 grams
Chocolate syrup (2 Tbsp) - 20 grams
Tips for Choosing Foods Low in Added Sugar
1. Read the ingredient list for sources of added sugar: sugar, fructose, corn syrup, high fructose corn syrup, brown sugar, cane sugar, beet sugar, fruit juice concentrate, cane molasses, sugar beet syrup, sugar beet molasses, barley malt syrup, brown rice syrup, agave syrup, palm sugar, honey.
2. Compare the grams of sugar on the Nutrition Facts label to the grams in a serving. You will see the percentage of sugar in the food. For instance, many sweetened breakfast cereals are 30-50 percent plain sugar.
3. Choose foods that most resemble the natural form. For instance, choose fruit or dried unsweetened fruit over colorful fruit snacks.
4. Cut down on foods that are the biggest contributers to added sugars - soda, fruit punch and candy.
Manufacturer data from company websites.
by Kati Chevaux
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Added Sugars in Drinks
Added sugars in 8 fl oz, unless otherwise indicated:Soda - 21-28 grams
Fruit punch/drinks - 10+ grams
Sports drinks - 13-15 grams
Vitamin Water - 8-13 grams
Plain milk - 0 grams
Chocolate milk - 12 grams
Chocolate shake, fast food (12 oz) - 49 grams
Soy milk - 0-6 grams (brands vary - check labels)
Added Sugars in Snacks
Sweetened fruit snacks - varies, check labels - most of the sugar is added sugarCereal bar (like Nutri-Grain bar) - 13 grams (many brands - check labels)
Granola bar (like Quaker chewy granola bar) - 6 grams (many brands - check labels)
Dried cranberries, sweetened (1 oz) - 18 grams
Banana chips (1 oz) - 7 grams
Added Sugars in Meal Items
Sweetened breakfast cereals (1 serving) - up to 17 gramsYogurt, plain - 0 grams
Yogurt, sweetened (6 oz) - 14-19 grams
Jam and jelly (1 Tbsp) - 8 grams (varies with the amount of real fruit used)
Pancake syrup (2 Tbsp) - 16 grams
Peanut butter (2 Tbsp) - 0-1 gram
Bread, store-bought (1 slice) - 1.5 grams
Instant oatmeal, flavored, (1 packet) - 11 grams
Noodles, pasta, rice - 0 grams
Cheese - 0 grams
Added Sugars in Desserts
Candy (1 oz) - 14-23 gramsCakes, cookies, pie - varies, check labels
Ice cream (1/2 cup) - 12 grams
Pudding (1/2 cup) - 14 grams
Gelatin snacks/Jello (1/2 cup) - 18 grams
Chocolate syrup (2 Tbsp) - 20 grams
Tips for Choosing Foods Low in Added Sugar
1. Read the ingredient list for sources of added sugar: sugar, fructose, corn syrup, high fructose corn syrup, brown sugar, cane sugar, beet sugar, fruit juice concentrate, cane molasses, sugar beet syrup, sugar beet molasses, barley malt syrup, brown rice syrup, agave syrup, palm sugar, honey.
2. Compare the grams of sugar on the Nutrition Facts label to the grams in a serving. You will see the percentage of sugar in the food. For instance, many sweetened breakfast cereals are 30-50 percent plain sugar.
3. Choose foods that most resemble the natural form. For instance, choose fruit or dried unsweetened fruit over colorful fruit snacks.
4. Cut down on foods that are the biggest contributers to added sugars - soda, fruit punch and candy.
References
USDA, Agricultural Research Service, Nutrient Data Laboratory USDA Database for the Added Sugars Content of Selected Food, Release 1, Feb 2006.Manufacturer data from company websites.
by Kati Chevaux
Like this article? Get more like it in your inbox. Subscribe today to our free weekly newsletter.