7 Foods with More Sugar than a Krispy Kreme.

donutIt’s no surprise that Krispy Kreme doughnuts are unhealthy. After all, they’re basically fried globs of sugar and flour. With 10 grams of sugar, that’s about 42% and 28% of the daily recommended limit for women and men respectively - at least, according to the American Heart Association.

Still, Krispy Kreme doughnuts are far from the worst sugary offenders. And many high-sugar foods definitely pass under the radar.

Case in point, you may be surprised to find that the following foods all have more sugar than a Krispy Kreme doughnut:

  1. Skim milk. With 13 grams of sugar, a single cup of skim milk has as much sugar as 1.3 Krispy Kreme doughnuts. As a healthier alternative, opt for unsweetened almond milk; it has zero grams of sugar.
  2. Dried cranberries. Though they sound healthy, most dried cranberries are sweetened to counteract their bitterness. But with 26 grams of sugar, there’s nothing bittersweet about it! That’s more sugar than two and a half Krispy Kreme doughnuts. Eat only unsweetened dried fruit - and do so in moderation. Fresh fruit, with its water content, is always more filling.
  3. Cereal. If a cereal is called “Smart Start” or “Raisin Bran Crunch,” you might think that you’re purchasing a healthy, low-sugar breakfast. But with 17 and 20 grams of sugar per serving respectively, you’re at the equivalent of about two doughnuts. And that’s before the milk! Though they’re not always easy to find, look for cereals with no added sugars. Most have 7 grams of sugar or less.
  4. Yogurt. Yogurt is another food that sounds healthy - and sometimes it is! But yogurts with fruit at the bottom, added flavors or honey are not smart choices. Some have as many as 28 grams of sugar. Instead of eating the sugar equivalent of nearly three doughnuts, opt for plain yogurts - and check the nutrition label.
  5. Sports drinks. Though Gatorade is a great recovery drink for high endurance athletes, most of us drink it while sitting on the sidelines. We don’t need all those simple carbs to sustain our energy levels; the result is consuming 35 grams of sugar in a single 20-ounce bottle. That’s 14 grams of sugar per cup. Instead, stick with water. If you want some flavor, squeeze some lemon juice into it.
  6. Salad dressing. Crazy but true! A single serving of “Ken’s Fat-Free Sun Dried Tomato Vinaigrette” has 12 grams of sugar per serving. In fact, the very first ingredient is high fructose corn syrup, which is really just a fancy way to say sugar. Don’t be fooled by fat-free labels. It’s not synonymous with healthy - and many fat-free foods contain extra sugar to make up for the flavor. There’s no fat in sugar… but it can definitely still make you fat!
  7. Fruit smoothies. Let’s be clear. Fresh fruit has a lot of sugar. An apple, for example, has 19 grams of sugar. But a fresh apple also has nearly one-fifth of your daily value of slow-digesting fiber; it helps you feel full longer and prevents a spike in blood sugar levels. Juices remove all that great fiber - and you’re just left with the sugar. Many of the packaged smoothie drinks in grocery stores are perfect examples of this process. A single 12-ounce Odwalla Superfood Smoothie has 37 grams of sugar and very little fiber. It’s the equivalent of almost four doughnuts. Instead of buying a smoothie, make one. And use whole fruits rather than fruit juices. Use a base of almond milk and ice to cut down on sugar and calories.

Were you surprised by the amount of sugar in any of these foods? Let me know in the comments below!

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


  1. OMG, you have so hit a nerve with me. Dried fruits have been one of my biggest annoyances, because it’s so hard to find them unsweetened. And don’t even get me started on those banana chips, which are deep fried, uggggg.
    There is a company that makes freeze dried fruits and vegetables with no additives at all, no sweetener, or anything. They’re called Just Tomatoes, check them out

  2. The thing is I’ve eaten all of these, well except for number 2. Not too surprised that salad dressing and fruit smoothies are on this list.

  3. I don’t really believe that a doughnut has just 10 g of sugar.

  4. A can of tomato soup, according to the label, has 12 g of sugar.

  5. While it’s interesting to point this out, Davey, I think it’s unfair to present such a biased view (then again it is your page). These clearly are the facts, however, it’s also fact that most of the foods you’ve mentioned above which have more sugar than a Krispy Kreme also have more nutritional value overall, rather than being just empty calories. Micronutrients like Calcium and Antioxidants would still be a better choice as a snack than a donut, and portion sizes can be adjusted to lower the sugar intake.

    • Kristy, you raise some good points, but I think it’s also important to remember that packaged food, even if it labeled as healthy, is still loaded with sugar to preserve it. While a donut is probably never a healthy option, unprocessed food that’s homemade is still going to win out. Fruit juices and the vitamins they contain are much bett

    • sheldonblanc says:


  6. Also important to remember is that it’s refined sugar that is
    the real problem, not naturally occurring sugars.

    • sheldonblanc says:

      Dear, refined sugars are naturally occurring sugars. They came from sugar canes which were processed to be able to produce a nice white table sugar just for you. All (as far as my knowledge can give you) dietary sugars are naturally occurring.

  7. I mix a package of (thawed) frozen raspberries and a quart of plain yogurt. I get the same flavor without the added sugar.

  8. I just want to thank you for providing these awesome tips. I’ve learned something good here. Thank you

  9. I am strictly against all those sports drinks from shops, people who buy it, and the manufacturer don’t really understand what is a sport drink….

  10. Hey hey, The best fat loss that I have ever had was with Red hot slim (just google it) Without a doubt the most useful diet that I have ever tried.