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SugarStack Mirror
Snacks
Cranberries are sour, right? So how did these get so much sugar in them? |
Craisins 126 g Serving Sugars, total: 26g Calories, total: 140 Calories from sugar: 104 |
Call it yogurt, but these are basically candy-coated raisins. |
Yogurt Covered Raisins 40g Serving Sugars, total: 17g Calories, total: 364 Calories from sugar: 68 |
That’s why it’s “nature’s candy”. |
Raisins 42.5g Serving Sugars, total: 30g Calories, total: 120 Calories from sugar: 120 |
So, that works out to almost a gram of sugar per inch. Call them fruit snacks if you want, but that’s as much sugar by percentage as Starburst. |
Fruit Roll-Ups 1 piece (14g) Sugars, total: 7g Calories, total: 50 Calories from sugar: 28 Fruit Gushers 25g Serving Sugars, total: 13g Calories, total: 90 Calories from sugar: 52 Fruit by the Foot 21g Serving Sugars, total: 10g Calories, total: 80 Calories from sugar: 40 |
That’s where the energy in energy bars comes from. |
Power Bar, Chocolate Peanut Butter 1 bar (65g) Sugars, total: 23g Calories, total: 240 Calories from sugar: 92 |
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Clif Bar, Banana Nut Bread 1 bar (68g) Sugars, total: 21g Calories, total: 250 Calories from sugar: 84 |
Sweet, but not that sugary. |
Caramel Rice Cakes 1 cake (13g) Sugars, total: 3g Calories, total: 56 Calories from sugar: 12 |
Cream filled and sugar filled. |
Twinkies Snack Cakes 1 Twinkie Sugars, total: 19g Calories, total: 145 Calories from sugar: 74 2 Twinkies (1 package) Sugars, total: 37g Calories, total: 290 Calories from sugar: 148 |
One donut, one sugar cube. |
Donettes, Powdered Sugar 6 Donuts (85g) Sugars, total: 23g Calories, total: 340 Calories from sugar: 92 |
Sweetened yogurt’s not as healthy as you might think. |
Yoplait Yogurt, Strawberry 6 oz Container Sugars, total: 27g Calories, total: 170 Calories from sugar: 108 |
Still quite a bit of sugar, plus artificial sweeteners. |
Yoplait Light Yogurt, Strawberry 6 oz Container Sugars, total: 14g Calories, total: 100 Calories from sugar: 56 |
Best way to get kids to eat yogurt? Add plenty of sugar. |
Go-Gurt 1 Tube (64g) Sugars, total: 10g Calories, total: 70 Calories from sugar: 40 |
Honey roasted? Sugar coated is more like it. |
Honey Roasted Peanuts Single Serving Tube (49g) Sugars, total: 7g Calories, total: 280 Calories from sugar: 28 Large Bag (168g) Sugars, total: 24g Calories, total: 960 Calories from sugar: 96 |
This much peanut butter and jelly made a pretty skimpy sandwich. You’d probably use twice as much in real life. |
Peanut Butter and Jelly Sandwich Peanut Butter 2 Tbs. (32g) Sugars, total: 3g Calories, total: 190 Calories from sugar: 12 Grape Jelly 2 Tbs. (20g) Sugars, total: 13g Calories, total: 50 Calories from sugar: 50 Complete Sandwich Including White Bread Sugars, total: 52g Calories, total: 240 Calories from sugar: 208 |
Next
Cookies
Sugar Ahoy! |
Chips Ahoy 1 serving (3 cookies/33g) Sugars, total: 11g Calories, total: 160 Calories from sugar: 44 1 individual package (4 cookies/40g) Sugars, total: 13g Calories, total: 190 Calories from sugar: 52 |
A single “serving” on the left vs. a vending pack. |
Oreos 1 serving (4 cookies/34g) Sugars, total: 14g Calories, total: 160 Calories from sugar: 56 1 individual package (6 cookies/57g) Sugars, total: 23g Calories, total: 270 Calories from sugar: 92 |
 Just because they’re little doesn’t mean they’re less sugary. |
Mini Oreos 1 serving (9 cookies/29g) Sugars, total: 11g Calories, total: 130 Calories from sugar: 44 1 bag (87g) Sugars, total: 33g Calories, total: 390 Calories from sugar: 132 |
A “natural” cookie – less sugar, and it tastes like it. |
Kashi Chocolate Chip Cookies 1 cookie (30g) Sugars, total: 8g Calories, total: 130 Calories from sugar: 32 |
These have a little less sugar per gram than Oreos – but not by much. |
Newman-Os Cookies 1 serving (2 cookies/28g) Sugars, total: 10g Calories, total: 130 Calories from sugar: 40 |
 No fat, but for just two cookies, that’s more sugar than most.
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Fat Free Fig Newtons 1 serving (2 cookies/29g) Sugars, total: 12g Calories, total: 90 Calories from sugar: 48 |
 Distinctive cookies – distinctively sugary.
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Pepperidge Farm Milano Cookies 1 serving (3 cookies/34g) Sugars, total: 11g Calories, total: 90 Calories from sugar: 44 |
 Less sugary than most cookies.
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Graham Crackers 1 serving (2 sheets/31g) Sugars, total: 8g Calories, total: 130 Calories from sugar: 32 |
The chocolate chips really up the sugar count. |
Mrs. Field's Cookies Chocolate Chip 1 cookie (44g) Sugars, total: 18g Calories, total: 210 Calories from sugar: 72 Peanut Butter 1 cookie (44g) Sugars, total: 12g Calories, total: 210 Calories from sugar: 48 |
Next
Beverages
| Everyone knows that soda is packed with sugar. We stacked up the sugar in some average sized bottles, plus 7-Eleven’s super-sized line of Gulp beverages.
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Coca Cola 12 oz (355 ml) Can Sugars, total: 39g Calories, total: 140 Calories from sugar: 140* 20 oz (590 ml) Bottle Sugars, total: 65g Calories, total: 240 Calories from sugar: 240 1 Liter (34 oz) Bottle Sugars, total: 108g Calories, total: 400 Calories from sugar: 400 * You'll notice that if you do the math on
many of these, the total caloric value
is lower than the calories that should be
in the sugar alone, if sugar has 4 calories
per gram. We don't know if they used
"low calorie" sugar; we just used the data
on the nutrition label, and assumed that
sugar accounted for 100% of the calories.
This was common for beverages but not
other products.
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| Most people add at least some ice to their fountain drinks. We figured in enough ice to account for 15% of the cup’s volume. Restaurants probably put in a lot more.
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Coca Cola 7-Eleven 32 oz Big Gulp (28 oz soda + 4 oz ice) Sugars, total: 91g Calories, total: 364 Calories from sugar: 364 7-Eleven 44 oz Super Gulp (38 oz soda + 6 oz ice) Sugars, total: 128g Calories, total: 512 Calories from sugar: 512 |
 This is a huge insulated mug. It holds a little less than the Double Gulp, and is about the size of a gallon jug. |
Coca Cola 7-Eleven 52 oz Xtreme Gulp (45 oz soda + 7 oz ice) Sugars, total: 146g Calories, total: 744 Calories from sugar: 744 |
 That’s about a cup of sugar! It’s hard to believe anyone could drink that much soda. |
Coca Cola 7-Eleven 64 oz Double Gulp (55 oz soda + 9 oz ice) Sugars, total: 186g Calories, total: 744 Calories from sugar: 744 |
 40% more caffeine than Coke, and 15% more sugar. |
Mountain Dew 20 oz (590 ml) Bottle Sugars, total: 77g Calories, total: 290 Calories from sugar: 290 1 L (34 oz) Bottle Sugars, total: 124g Calories, total: 440 Calories from sugar: 440 |
 About the same amount of sugar as soda. |
Rockstar Energy Drink 8 oz (240 ml) Serving Sugars, total: 31g Calories, total: 124 Calories from sugar: 124 16 oz (480 ml) Can Sugars, total: 62g Calories, total: 248 Calories from sugar: 248 |
 Same percentage of sugar, just in a smaller can. |
Red Bull Energy Drink 8.3 oz (250 ml) Can Sugars, total: 27g Calories, total: 108 Calories from sugar: 108 |
All Vitamin Water flavors contain this much sugar. |
Vitamin Water, B-Relaxed Jackfruit and Guava Flavor 8 oz (240 ml) Serving Sugars, total: 13g Calories, total: 50 Calories from sugar: 50 20 oz (590 ml) Bottle Sugars, total: 33g Calories, total: 125 Calories from sugar: 125 |
We have to give Sobe credit for being upfront: the label says, “Naturally sweetened with sugar.” |
Sobe Mango Melon 8 oz (240 ml) Serving Sugars, total: 29g Calories, total: 120 Calories from sugar: 116 20 oz (590 ml) Bottle Sugars, total: 70g Calories, total: 280 Calories from sugar: 280 |
 Ice tea needs some sweetening, but not that much. |
Arizona Lemon Ice Tea 8 oz (240 ml) Serving Sugars, total: 24g Calories, total: 90 Calories from sugar: 90 24 oz Can Sugars, total: 124g Calories, total: 270 Calories from sugar: 270 |
 The “best stuff on earth” includes a lot of sugar. |
Snapple Lemon Iced Tea 8 oz Serving Sugars, total: 23g Calories, total: 100 Calories from sugar: 92 16 oz Bottle Sugars, total: 46g Calories, total: 200 Calories from sugar: 184 |
 When life gives you lemons – add sugar! |
Minute Maid Lemonade 8 oz (240 ml) Serving Sugars, total: 27g Calories, total: 140 Calories from sugar: 140 20 oz (590 ml) Bottle Sugars, total: 67g Calories, total: 260 Calories from sugar: 260 |
 Just because it’s juice, that doesn’t mean it’s less sugary. |
Orange Juice 8 oz (240 ml) Serving Sugars, total: 24g Calories, total: 110 Calories from sugar: 96 16 oz Bottle Sugars, total: 48g Calories, total: 220 Calories from sugar: 192 |
 Exactly as much sugar per ounce as Coca Cola. |
Apple Juice 8 oz (240 ml) Serving Sugars, total: 26g Calories, total: 120 Calories from sugar: 104 16 oz Bottle Sugars, total: 52g Calories, total: 240 Calories from sugar: 208 |
 Basically a bag of water and high-fructose corn syrup. |
Caprisun, Pacific Cooler 6.75 oz (200 ml) Pouch Sugars, total: 18g Calories, total: 70 Calories from sugar: 70 |
 Chocolate milk – builds strong bones and rots your teeth at the same time. |
Nesquik Chocolate Milk 8 oz (240 ml) Serving Sugars, total: 29g Calories, total: 200 Calories from sugar: 116 16 oz Bottle Sugars, total: 58g Calories, total: 400 Calories from sugar: 232 |
 Now with 25% less sugar. Which just draws attention to the fact that it contains sugar to begin with. |
Westsoy Vanilla Soy Milk 8 oz (240 ml) Serving Sugars, total: 8g Calories, total: 120 Calories from sugar: 32 |
 Sugar and alcohol – the ingredients to a killer hangover. |
Mike's Hard Lemonade 11.2 oz (330 ml) Bottle Sugars, total: 30g Calories, total: 220 |
Next
Fruits
| Nutritional values for fruit are taken from the USDA website. They determine what a serving size is. Their weights for fruit servings figure in the weight of stems, peels, rinds, and other stuff you’d throw away.
Well, that’s where all the sugar in raisins comes from. |
Red Seedless Grapes 1 serving (126g - 4% waste) Sugars, total: 20g Calories, total: 88 Calories from sugar: 80 |
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Cantaloupe 1 cup cubes (160g) Sugars, total: 13g Calories, total: 54 Calories from sugar: 52 1 serving (134g - 49% waste) Sugars, total: 11g Calories, total: 46 Calories from sugar: 44 |
That’s about the same as a glass of OJ. |
Navel Orange 1 large orange (270g) Sugars, total: 23g Calories, total: 132 Calories from sugar: 92 |
Do you really need to add that much sugar to applesauce? |
Mott's Applesauce (Sweetened) 1 cup (113g) Sugars, total: 22g Calories, total: 100 Calories from sugar: 88 |
The unsweetened has a lot less sugar. Be careful, because the packaging is almost identical to the sweetened kind. |
Mott's Applesauce (Organic Unsweetened) 1 cup (113g) Sugars, total: 211g Calories, total: 50 Calories from sugar: 44 |
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Apple 1 large apple (3.25"/223g - 10% waste) Sugars, total: 23g Calories, total: 132 Calories from sugar: 92 1 cup slices (109g) Sugars, total: 11g Calories, total: 57 Calories from sugar: 44 |
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Banana 1 large (140g) Sugars, total: 17g Calories, total: 125 Calories from sugar: 68 |
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Peach 1 large (184g - 4% waste) Sugars, total: 15g Calories, total: 72 Calories from sugar: 60 1 cup sliced Sugars, total: 12g Calories, total: 60 Calories from sugar: 44 |
Of course, it depends on how ripe they are. |
Strawberries 1 serving (147g) Sugars, total: 7g Calories, total: 47 Calories from sugar: 28 |
A surprising amount of sugar. |
Watermelon 1 slice (280g - 50% waste) Sugars, total: 18g Calories, total: 86 Calories from sugar: 72 |
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Pineapple 1 serving (112g - 50% waste) Sugars, total: 9g Calories, total: 50 Calories from sugar: 36 |
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