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4. Muffin Mixes

Sugar is the first ingredient listed in Fiber One’s muffin mix. A muffin’s worth of mix contains 15 grams of sugar.

  • Fiber One Muffin Mix, Apple Cinnamon: 1/4 cup mix (as packaged) = 15 grams sugar, 130 calories

5. Prepared Muffins

Serving sizes of packaged muffins vary quite a bit, but even the smallest ones may contain more than 15 grams of sugar.

  • Otis Spunkmeyer Chocolate Chip Muffins: 1 muffin (4 ounces) = 32 grams sugar, 420 calories
  • Otis Spunkmeyer Wild Blueberry or Banana Nut: 1 muffin (4 ounces) = 30 grams sugar, 360-420 calories
  • Weight Watchers Blueberry Muffins or Double Chocolate Muffins: 1 muffin (2.2 ounces) = 18-21 grams sugar, 180-190 calories
  • Little Debbie Chocolate Chip Muffins or Cranberry & Orange: 1 muffin (1.9 ounces) = 17 grams sugar, 210 calories
  • Little Debbie Blueberry: 1 muffin (1.9 ounces) =16 grams sugar, 190 calories

6. Cereal Bars & Healthy-Sounding Cookies

  • Quaker Oatmeal to Go, Brown Sugar Cinnamon: 1 bar = 19 grams sugar, 220 calories
  • Newton’s Minis, strawberry "baked with 100% whole grain": 1 package = 15 grams sugar, 130 calories
  • Back to Nature Mini Classic Crème Cookies: (1 pouch = 14 grams sugar, 170 calories
  • Nature Valley Strawberry (or Vanilla) Yogurt Granola Bars: 1 bar = 13 grams sugar, 140 calories
  • Quaker Chewy Dipps Chocolate Chip Granola Bars: 1 bar = 13 grams sugar, 140 calories
  • Nutri-Grain Cereal Bars (all flavors): 1 bar = 12 grams sugar, 130 calories

7. Instant Hot Cereal

  • Instant Cream of Wheat, Apples ‘n Cinnamon: 1 envelope = 16 grams sugar, 130 calories
  • Instant Cream of Wheat, Cinnamon Swirl: 14 grams sugar, 130 calories
  • Quaker Instant Oatmeal Dinosaur Eggs (made with whole-grain oats): 1 envelope = 14 grams sugar, 190 calories
  • Quaker Instant Oatmeal, Cinnamon Roll: 1 envelope = 13 grams sugar, 160 calories:
  • Quaker Instant Oatmeal, Strawberries & Cream or Peaches & Cream: 1 envelope = 12 grams sugar, 130 calories

8. Breakfast Cereal

No shock that the typical "high-sugar" cereals Americans know and love -- like Froot Loops or Reese’s Puffs, Trix or Cap’n Crunch -- contain around 12 grams of sugar. So here, I've just listed healthier-sounding cereals that turned out to be as high in sugar as the notoriously sweet ones.

  • Kellogg’s Smart Start Strong Heart, Toasted Oat: 1 1/4 cup = 17 grams sugar, 220 calories
  • Kellogg’s Cracklin’ Oat Bran: 3/4 cup = 15 grams sugar, 200 calories
  • Kellogg’s Smart Start Strong Heart, Original Antioxidant: 1 cup = 14 grams sugar, 190 calories
  • Quaker Oatmeal Squares: 1 cup = 13 grams sugar, 210 calories
  • Frosted Mini-Wheats (all the different flavors are pretty much the same): 1.8 ounces = 12 grams sugar, 180 calories
  • Special K Fruit & Yogurt: 3/4 cup = 11 grams sugar, 120 calories

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