These 10 Foods Exceed Your Daily Sugar Target in ONE Serving!

Oh, sugar, sugar. You are my candy girl. And you got me wanting you. These lyrics from the 1969 song “Sugar, Sugar” by the Archies sum up how a lot of us feel about sugar. It’s delicious and a key ingredient in so many of the yummy desserts we all love. And while everything is okay in moderation, too much of a good thing is usually a bad thing. In fact, a sugar-heavy diet can contribute to health problems like obesity, diabetes, and tooth decay. Yikes! Experts say it’s okay for sugar to make up about 10% of your total energy intake in a day. If you’re an older adult who wants to watch your sugar intake, you’re in the right place! These 10 foods exceed your daily sugar target in one serving. Keep reading to find out more.

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What Is My Daily Sugar Target?

Before we dive into our list, let’s discuss your daily sugar intake. Eating too much sugar has a myriad of health consequences, including:

Higher blood pressure
Diabetes
Fatty liver disease
Obesity
Heart disease
An increased risk for cancer, gout, and stroke
Cavities

Healthline notes the difference between added sugars and the sugars that occur naturally in fruits and vegetables, stating that natural sugars are absolutely fine to consume. However, added sugars should be consumed in moderation. The safe amount of sugar to eat per day varies from person to person. However, according to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are as follows:

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Men: 150 calories per day (37.5 grams or 9 teaspoons)
Women: 100 calories per day (25 grams or 6 teaspoons)

Now that we’ve established the appropriate daily sugar target, let’s discuss the top 10 sugar bombs that’ll obliterate your daily sugar target in one serving!

1. Cinnamon Rolls

Cinnamon rolls are gooey, delicious…and packed with added sugars. In fact, these breakfast pastries are “cin-fully” delicious, with the famous Cinnabon rolls coming in at 59 grams of sugar per serving! Store-bought cinnamon rolls, like those made by Pillsbury, aren’t as sugar-packed as their Cinnabon counterparts. They contain 10 grams of sugar per roll, so you can enjoy one of those every now and again without exceeding your daily sugar intake. If you want a truly healthy cinnamon roll, check out this recipe from Eliya Eats!

2. Dunkin’ Donuts Caramel Swirl Frozen Coffee

America runs on Dunkin’. And no wonder! Coming in at a whopping 134 grams of sugar, the Caramel Swirl Frozen Coffee might be one of the worst sugary offenders on our list. To put that into mathematical terms, that’s 244% of the recommended daily amount of sugar! While this drink is okay to try now and again, you won’t want to incorporate it into your morning routine. For a healthy alternative, check out this dupe from Shaken Together Life.

3. Costco Chocolate Muffin

Muffins tend to make life better. And while there are plenty of muffins that won’t exceed your daily sugar intake, the Costco Chocolate Muffins are not among them. They pack a wallop in both calories and sugar, boasting 680 calories and 45 grams of sugar. Yikes! Worse still, they won’t keep you full or satiated for long after breakfast. If you want a chocolate muffin, check out the Kodiak Chocolate Chip Muffin Power Cup, which also has 12 grams of protein per serving. Yum!

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4. Bob Evans Cranberry Pecan Chicken Salad

When someone thinks “salad”, they probably don’t think “sugar.” Sadly, the Bob Evans Cranberry Pecan Chicken Salad masquerades as a healthy dining option while it contains more sugar than a piece of cranberry pecan pie! This 920-calorie salad has 40 grams of sugar. Make sure that you always check the sugar content of salads and don’t just assume they’re healthy because they contain leafy green goodness. Like the Cranberry Pecan Chicken Salad from Bob Evans, they may be a hidden sugar bomb in disguise.

5. McDonald’s Hotcakes

You may be lovin’ it, but your body probably won’t like all the hidden sugar in McDonald’s Hotcakes. While fluffy and delicious, they also contain way more sugar than you need in a day—all in one serving. Sadly, these hotcakes have 45 grams of sugar in them. If you’re craving pancakes but don’t want all the sugar, look for healthier recipes online! For example, this Banana Oatmeal Pancake recipe is both gluten-free, dairy-free, and guilt-free.

6. Baskin Robbins Brownie Sundae

Let’s be honest—nobody goes to an ice cream place because they’re looking for healthy options. However, it’s important to be mindful of sugar content, especially if you’re trying to watch your sugar intake. While few Baskin Robbin offerings have minimal sugar content, the Brownie Sundae is one of the worst options you can choose, with 97 grams of sugar and 920 calories. If you’re looking for a healthier alternative, consider checking out Baskin Robbin’s sugar-free flavors!

7. Taco Bell’s Large Mountain Dew Baja Blast

I have bad news for all the Mountain Dew lovers out there. The Baja Blast is the most sugar-packed drink option on the Taco Bell menu. It’s packed with not 50, not 60, not even 99 grams of sugar. It boasts 111 grams of sugar in one serving. That’s even more than the previous option! While it’s okay to enjoy anything in moderation, make sure you limit your Baja Blast consumption if you’re trying to watch your sugar intake.

8. O’Charley’s Baby Back Ribs, Carolina Gold

If the thought of consuming baby back ribs has you singing like Michael Scott on The Office, then you might not want to satisfy that craving with O’Charley’s Baby Back Ribs, Carolina Gold. While undeniably delicious, these ribs are packed with 1,220 calories, 4,150 mg of sodium, and 86 grams of sugar! Consider making some ribs at home instead to save on calories, sodium, and—of course—our old nemesis, added sugar.

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9. Denny’s Cinnamon Roll Pancake Breakfast with Cream Cheese Icing

It should be no surprise that when you combine the gooey deliciousness of cinnamon rolls and the golden-brown warmth of pancakes, you get a sugar bomb. Indeed, these calorie-and-sugar-packed pancakes contain over 1,000 calories, 1,660 mg of sodium, and 127 grams of sugar. Yes, you read that right—127 grams! It’s best to consume these fluffy hotcakes in moderation.

10. Sweet Onion Chicken Teriyaki Footlong

Subway. Eat fresh. It seems like the healthy, dependable option. A lot of people go for the Footlong because it’s a better value. If you decide to order the Sweet Onion Chicken Teriyaki Footlong, think again. While not as sugar-packed as some other options on the list, this sandwich boasts 1,540 mg of sodium and 32 grams of sugar. While it doesn’t exceed the recommended daily sugar limit for men (37.5 grams), it exceeds that for women. Fortunately, Subway has a large menu with other options that aren’t hidden sugar bombs.