As a registered dietitian, I focus on what’s in your food just as much as what’s not—because that’s what makes the biggest difference in how you feel. And we all know sugar isn’t doing us any favors (despite how good it tastes—trust me, I get it!). I’m also sure we all expect sugar in packaged treats these days—but what’s shocking is how many healthy foods contain hidden sugars—some packing just as much, if not more, than actual desserts.

Even more frustrating: so many brands market their products as “healthy” when a single serving can max out your entire day’s worth of recommended sugar. Just because it says “organic,” “natural,” or “immune-supporting” doesn’t mean it’s good for you.

Learning to read ingredient labels is one of the most powerful tools for taking control of your nutrition—and your long-term health. Manufacturers often add sugars or starch blends to improve taste and texture, unfortunately only to have a negative effect on our health.

It’s truly wild all the sneaky places sugar is hiding (and all the sneaky names it cosplays as) in so many “healthy” foods. But don’t worry, I got you!

Where Is Sugar Hiding in “Healthy” Foods?

For starters, here’s a list of 10 sneaky sources of added sugar, so you know where to look when you’re reading labels or cleaning out your pantry:

1. Breakfast foods: granola, cereals, flavored yogurts, protein bars
2. Condiments & Dressings: ketchup, BBQ sauce, teriyaki sauce, salad dressings
3. Beverages: flavored coffee creamers, juices, kombucha, energy drinks
4. Snacks: crackers, granola bars, “healthy” snack packs
5. Packaged baked goods: muffins, breads, pancakes, tortillas, cauliflower crusts, protein wraps, or even gluten-free breads.
6. Sauces & Marinades: pasta sauce, stir-fry sauces, glazes
7. Dairy Alternatives: flavored nut milks, plant-based yogurts
8. Frozen items: smoothie blends, pre-made meals, breakfast sandwiches
9. Nut Butters & Flavored Spreads: even the “natural” ones can have added sugar, especially flavored versions (like vanilla almond butter, chocolate peanut butter, etc.)
10. Supplements & “Wellness” Powders: many greens powders, collagen blends, and protein powders labeled as clean or healthy still contain hidden sugars, sweeteners, or sugar alcohols

Sneaky Ingredient Names for Added Sugar

In addition to where sugar can sneakily show up, let’s quickly break down how to spot added sugar on labels.

Would you believe me if I told you there’s 50+ names sugar might go by? Mind-blowing, I know.

These are just a few of the sneaky name’s sugar can show up as on any given ingredient label: organic cane sugar, brown rice syrup, fructose, agave nectar, maltodextrin, barley malt, and cane juice.

How to Spot Hidden Sugars on Labels

Of course, a quick way to determine if and how much sugar is in a food, is to check out the Nutrition Facts panel. That’s where “Sugars” and “Added Sugars” are typically included, but it’s also always a good idea to read the ingredient label—because that’s where the hidden sugars in healthy foods will sneak up, especially with the less obvious names.

Quick tip: if it ends in “-ose” or “syrup,” there’s a good chance it’s sugar.

What to Do About It

I totally understand it can get overwhelming. We don’t always have time to stop and read every ingredient label at the store—but hopefully this break down of all the sneaky, “healthy” foods with hidden sugar helps the cause so you can keep in mind next time you’re at the grocery store.

Check out all of my No Added Sugar recipes HERE and find more nutrition-related info on the Nutrition tab of the blog.

And if you’re looking to cut back on your sugar intake, try my 7-Day Added Sugar Detox (updated version coming soon!) – it’s a game changer.