How Much Sugar Is In Your Food?

In June 2012, researchers from Yale Rudd Center for Food Policy & Obesity revealed that even though cereals aimed at kids had become more nutritious, cereal companies (such as Kellogg, General Mills, and Post) had increased their advertising spending considerably. Cereal advertising aimed at children increased by 34% between 2008 and 2011.

Marlene Schwartz, deputy director of the Rudd Center, said:

"While cereal companies have made small improvements to the nutrition of their child-targeted cereals, these cereals are still far worse than the products they market to adults. They have 56% more sugar, half as much fiber, and 50% more sodium.

The companies know how to make a range of good-tasting cereals that aren't loaded with sugar and salt. 

How much sugar do breakfast cereals contain?

*(per 100 grams)

• Cheerios - 1.1 teaspoons of sugar
• Corn Flakes - 2.4 teaspoons of sugar
• Cocoa Krispies - 9.6 teaspoons of sugar
• Froot Loops - 10.6 teaspoons of sugar
• Raisin Bran - 7.8 teaspoons of sugar
• Frosted Flakes - 8.9 teaspoons of sugar
• Honey Smacks - 14 teaspoons of sugar
• Rice Krispies - 2.5 teaspoons of sugar
• Special K - 3 teaspoons of sugar
• Wheaties - 3.8 teaspoons of sugar
• Trix - 8 teaspoons of sugar
• Lucky Charms - 9 teaspoons of sugar
• Rice Chex - 2 teaspoons of sugar
• Wheat Chex - 2.6 teaspoons of sugar
• Corn Chex - 2.8 teaspoons of sugar

Sugar content in common foods and drinks

To help you keep track of how much sugar you're consuming we've listed some common everyday foods and drinks, together with their sugar content. Some of these may surprise you:

How much sugar do chocolates and candy contain?

With high sugar content, chocolate should always be viewed as an occasional treat.

• Milk chocolate bar (44g) - 5.75 teaspoons of sugar
• Snickers bar (57g) - 7 teaspoons of sugar
• Milky Way bar (58g) - 8.5 teaspoons of sugar
• Marshmallows (100g) - 14.5 teaspoons of sugar
• Caramel piece (10g) - 1.7 teaspoons of sugar
• Butterfinger bar (60g) - 6.9 teaspoons of sugar
• Dove chocolate bar (37g) - 5 teaspoons of sugar
• Starburst packet (45 grams) - 5.5 teaspoons of sugar
• Twix bar - 2.75 teaspoons of sugar
• M&Ms packet (45 grams) - 5.75 teaspoons of sugar
• Boiled sweets bag (100 grams) - 11.5 teaspoons of sugar

How much sugar do soft drinks contain?


Soft drinks often contain a high amount of sugar.
• Coca cola (one can) - 7 teaspoons of sugar
• Red Bull (one can) - 7.5 teaspoons of sugar
• Lemonade (one glass) - 5.5 teaspoons of sugar
• Orange drinks (one glass) - 5.5 teaspoons of sugar
• Hot chocolate (one mug) - 4.5 teaspoons of sugar
• Fruit smoothie (one glass) - 3.5 teaspoons of sugar

How much sugar do cakes and desserts contain?

A medium slice of carrot cake contains approximately 3 teaspoons of sugar.

• Carrot cake (1 medium slice) - 3 teaspoons of sugar
• Custard (1 medium portion) - 3.25 teaspoons of sugar
• Chocolate mousse (1 medium portion) - 3 teaspoons of sugar
• Cornetto (1 cone) - 3 teaspoons of sugar
• Donut (1 jelly doughnut) - 3.5 teaspoons of sugar
• Fruit pie (1 medium portion) - 3.5 teaspoons of sugar
• Fruit cake (1 medium slice) - 5 teaspoons of sugar
• Muffin (one chocolate chip muffin) - 4.75 teaspoons of sugar
• Ice cream (1 scoop) - 3 teaspoons of sugar
• Rice pudding (1 portion) - 3.75 teaspoons of sugar
• Sponge cake (1 medium slice) - 5.5 teaspoons of sugar
• Swiss roll (1 roll) - 2.5 teaspoons of sugar