Sugar has replaced fat as public enemy number one in recent years. Our search has revealed that many healthy products still can contain quite a bit of the sweet stuff.
To begin with, we would like to say that we are not telling you to stop consuming any of the products mentioned in this article. We are using this list as an example for you to be aware of what you are consuming and how much you are consuming.
First, some facts.
Did you know
Sugar IS a carbohydrate? Yes, it technically the same as rice, potato and pasta at the end of the day. Carbohydrates are converted to energy for the body to use. While sugar is NOT evil, excess energy is converted to fat and stored in the body.
Health Effects
Excess sugar consumption can lead to so many issues. We’re not going into the details but we’ve listed most of them here
- Diabetes
- Acne
- Weight gain
- Heart Disease
- Cancer
- Depression
- Accelerate Skin Aging
- Increase Cellular Aging
- Fatty Liver
- Bad Dental Health
What do the experts recommend?
Singapore Health Promotion Board recommends 12 teaspoons or 55 grams of sugar per day. That breaks down to 6.5 teaspoons from drinks and 5.5 teaspoons from food.
Many times, we look at the nutritional properties of products in isolation. But man cannot live on bread alone. In general we eat 3 different meals every day, we drink different beverages during the day. Unfortunately it would be impossible to show you sugar levels by combination of foods and drinks.
Instead, we’ve tried to show you the amounts of sugar in comparison to the daily 55 gram recommendation both per serving and if you finish the entire packet by percentage.
Our list is in no way exhaustive, but it’s to start you off to read the ingredients labels more carefully and not just rely on marketing alone. All the information in the list and table below are taken straight from the package itself.
Hot Chocolate
| Brand | Package Size ( g / ml ) | Service Size (g) | Sugar Per Serving (g) | Sugar % Per Serving | Recommended Daily Consumption ( 55g ) | |
| % per serving | % per Packet | |||||
| Milo Chocolate Malt UHT Packet Drink | 200 | 200 | 16 | 8% | 29.09% | 29% |
| Ovaltine Malted Chocolate Packet Drink | 236 | 236 | 30 | 13% | 54.55% | 55% |
The perennial breakfast drink or something that mom would give you if you skipped a meal or even before bed!
This does not even count the additional sugars you add with wither sugar or condensed milk.
2 to 3 packets maxes out your daily recommended amount.
Coconut Water
| Brand | Package Size ( g / ml ) | Service Size (g) | Sugar Per Serving (g) | Sugar % Per Serving | Recommended Daily Consumption ( 55g ) | |
| % per serving | % per Packet | |||||
| UFC Refresh 100% Natural Coconut Water | 1000 | 250 | 8.63 | 3% | 15.69% | 63% |
| FairPrice 100% Coconut Water | 1000 | 250 | 9.3 | 4% | 16.91% | 68% |
| Coco Life Coconut Packet Water | 1000 | 250 | 9.8 | 4% | 17.82% | 71% |
In our hot tropical climate, it’s not difficult to finish a whole litre of anything when it’s cold and refreshing. What’s thought to be one of the most healthy drinks out there actually still contains sugar. Polishing off a litre is two thirds of your daily sugar consumption.
Low Fat Milk
| Brand | Package Size ( g / ml ) | Service Size (g) | Sugar Per Serving (g) | Sugar % Per Serving | Recommended Daily Consumption ( 55g ) | |
| % per serving | % per Packet | |||||
| Paul’s Zymil UHT Milk – Low Fat | 1000 | 250 | 12.5 | 5% | 22.73% | 91% |
| Farmhouse UHT Milk – Low Fat | 1000 | 200 | 9.6 | 5% | 17.45% | 87% |
| Meadow Fresh UHT Pure Milk- Low Fat | 1000 | 200 | 10 | 5% | 18.18% | 91% |
In your efforts to consume lower fat milk you end up consuming nearly a quarter of your daily sugars. Which in turn will turn into fat if you don’t work it off. Viscous circle right? Finishing a whole litre is almost the limits of your recommended daily consumption.
Bottled Green Tea
| Brand | Package Size ( g / ml ) | Service Size (g) | Sugar Per Serving (g) | Sugar % Per Serving | Recommended Daily Consumption ( 55g ) | |
| % per serving | % per Packet | |||||
| Pokka Jasmine Green Tea | 1500 | 250 | 15 | 6% | 27.27% | 164% |
| Heaven & Earth Ayutaka | 1500 | 200 | 0 | 0% | 0.00% | 0% |
| Heaven & Earth Jasmine Green Tea | 1500 | 100 | 5.5 | 6% | 10.00% | 150% |
Just one of those drinks we give our kids thinking it’s the healthier option. As you can see a hole 1.5 litre bottle contains about 1.5 times what’s recommended daily. There is hope, you can still look for Ayutaka if you can convince your kids or yourself even to drink a cold unsweetened drink.
Probiotics
| Brand | Package Size ( g / ml ) | Service Size (g) | Sugar Per Serving (g) | Sugar % Per Serving | Recommended Daily Consumption ( 55g ) | |
| % per serving | % per Packet | |||||
| Yakult ( 5 bottle pack ) based on US bottles | 500 | 80 | 10 | 13% | 18.18% | 114% |
| Vitagen Cultured Milk – Less Sugar (5 bottle pack) | 625 | 125 | 11.8 | 9% | 21.45% | 107% |
Small convenient packets of deliciousness and it’s good for your gut health. But finish the entire 5 bottles in a day and you’ve exceeded our daily sugar limits.
Unfortunately, we could not find the nutrition label on the local Yakult bottles. But we found them in the US packaging. They sell 80ml bottles there but here they sell 100ml bottles.
Packet Juices
| Brand | Package Size ( g / ml ) | Service Size (g) | Sugar Per Serving (g) | Sugar % Per Serving | Recommended Daily Consumption ( 55g ) | |
| % per serving | % per Packet | |||||
| Ceres 100% Juice Blend | 1000 | 200 | 22 | 11% | 40.00% | 200% |
| Ripe Freshly Squeezed Orange Juice | 1000 | 250 | 21.7 | 9% | 39.45% | 158% |
| Sunkist Pure Premiun 100% Juice – Orange | 1000 | 250 | 22.5 | 9% | 40.91% | 164% |
It’s great to have these convenient natural juices available. However, from a sugar perspective the new isn’t as sweet. They do contain about 40% of your recommended daily sugar amount PER SERVING.
Instant 3 in 1 Coffee
| Brand | Package Size ( g / ml ) | Service Size (g) | Sugar Per Serving (g) | Sugar % Per Serving | Recommended Daily Consumption ( 55g ) | |
| % per serving | % per Packet | |||||
| Nescafe Original Less Sugar 35x15g | 180 | 180 | 54 | 30% | 98.18% | 30% |
| Old Town White Coffee Less Sugar 15x35g | 150 | 150 | 10.2 | 7% | 18.55% | 19% |
| Super 3 in 1 Instant Coffee – Low Fat (30% Less Sugar) 40x16g | 150 | 150 | 7.7 | 5% | 14.00% | 14% |
| Owl Brand 3 in 1 Instant White Coffee Tarik – Less Sugar 15x30g | 180 | 180 | 10.7 | 6% | 19.45% | 19% |
If you’re a coffee drinker, how many cups do you have a day? Our numbers are just for 1 serving. Depending on which brand you buy, the sugars can be up to the entire daily recommended limit.
Muesli Bars
| Brand | Package Size ( g / ml ) | Service Size (g) | Sugar Per Serving (g) | Sugar % Per Serving | Recommended Daily Consumption ( 55g ) | |
| % per serving | % per Packet | |||||
| Uncle Toby’s Wholegrain Muesli Bars – Forrest Fruits 6×31.3g | 185 | 31.3 | 7.9 | 25% | 14.36% | 85% |
| Yogood Yoghurt Coated Mueli Bars – Blueberry & Cranberry 6x23g | 138 | 23 | 7 | 30% | 12.73% | 76% |
| Carman’s Muesli Bars – Super Berry 6x45g | 270 | 45 | 6.6 | 15% | 12.00% | 72% |
These are packed with lots of natural goodness. Take 2 bars and you’ve exceeded your recommended daily limits. Furthermore, these bars are packed with calories from all the other ingredients. If you don’t burn it, you’ll gain it.
In Conclusion
Don’t take this information in a negative way, be aware of how much you’re eating.
- In dieting there’s only 2 ways to manage weight. Consume less calories or expand more calories. In other words eat less or exercise more.
- Some of these items you can use a reward or a treat to yourself, you don’t have to finish the whole packet in one sitting
- Learning to consume less sugar also helps you to taste the actual product and appreciate their natural flavours
Below is the whole range of items we’ve checked out for this article. We think some other special mentions are: low fat yoghurt, kaya, peanut butter and breakfast cereals. Links are all attached to the brand names.
| Brand | Package Size ( g / ml ) | Service Size (g) | Sugar Per Serving (g) | Sugar % Per Serving | Recommended Daily Consumption ( 55g ) | |
| % per serving | % per Packet | |||||
Low Fat Yoghurt Plain |
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| Emmi Swiss Premium Low Fat Yoghurt – Plain | 1000 | 100 | 5.8 | 6% | 10.55% | 105% |
| Farmers Union Greek Style Yoghurt – Natural | 1000 | 100 | 5.2 | 5% | 9.45% | 95% |
| Yoplait Yoplus Yoghurt – Natural | 1000 | 200 | 15.4 | 8% | 28.00% | 140% |
| Emmi Swiss Premium Yoghurt – Blueberry & Forest Fruits | 450 | 100 | 12.8 | 13% | 23.27% | 105% |
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Hot Chocolate |
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| Milo Chocolate Malt UHT Packet Drink | 200 | 200 | 16 | 8% | 29.09% | 29% |
| Ovaltine Malted Chocolate Packet Drink | 236 | 236 | 30 | 13% | 54.55% | 55% |
Coconut Water |
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| UFC Refresh 100% Natural Coconut Water | 1000 | 250 | 8.63 | 3% | 15.69% | 63% |
| FairPrice 100% Coconut Water | 1000 | 250 | 9.3 | 4% | 16.91% | 68% |
| Coco Life Coconut Packet Water | 1000 | 250 | 9.8 | 4% | 17.82% | 71% |
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Low Fat Milk |
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| Meadow Fresh UHT Pure Milk- Low Fat | 1000 | 250 | 12.5 | 5% | 22.73% | 91% |
| Farmhouse UHT Milk – Low Fat | 1000 | 200 | 9.6 | 5% | 17.45% | 87% |
| Meadow Fresh UHT Pure Milk- Low Fat | 1000 | 200 | 9.6 | 5% | 17.45% | 87% |
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Bottled Green Tea |
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| Pokka Jasmine Green Tea | 1500 | 250 | 15 | 6% | 27.27% | 164% |
| Heaven & Earth Ayutaka | 1500 | 200 | 0 | 0% | 0.00% | 0% |
| Heaven & Earth Jasmine Green Tea | 1500 | 100 | 5.5 | 6% | 10.00% | 150% |
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Isotonic Drinks |
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| 100 Plus | 1500 | 250 | 15 | 6% | 27.27% | 164% |
| Pocari Sweat | 2000 | 500 | 29.5 | 6% | 53.64% | 215% |
Probiotics |
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| Yakult ( 5 bottle pack ) based on US bottles | 500 | 80 | 11 | 14% | 20.00% | 125% |
| Vitagen Cultured Milk – Less Sugar (5 bottle pack) | 625 | 125 | 11.8 | 9% | 21.45% | 107% |
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Cordials |
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| Ribina Blackcurrant Cordial – Regular 2 litre (1:5 ratio) | 200 | 200 | 26.9 | 13% | 48.91% | 49% |
| Ribina Blackcurrant Cordial – Less Sweet 1 litre (1:5 ratio) | 200 | 200 | 27.8 | 14% | 50.55% | 51% |
| FairPrice Juice Cordial – Blackcurrant 2 litre (1:4 ratio) | 200 | 200 | 29.2 | 15% | 53.09% | 53% |
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Packet Orange Juice |
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| Ceres 100% Juice Blend | 1000 | 200 | 22 | 11% | 40.00% | 200% |
| Ripe Freshly Squeezed Orange Juice | 1000 | 250 | 21.7 | 9% | 39.45% | 158% |
| Sunkist Pure Premiun 100% Juice – Orange | 1000 | 250 | 22.5 | 9% | 40.91% | 164% |
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Instant 3in1 Coffee Sachets |
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| Nescafe Original Less Sugar 35x15g | 180 | 180 | 54 | 30% | 98.18% | 30% |
| Old Town White Coffee Less Sugar 15x35g | 150 | 150 | 10.2 | 7% | 18.55% | 19% |
| Super 3 in 1 Instant Coffee – Low Fat (30% Less Sugar) 40x16g | 150 | 150 | 7.7 | 5% | 14.00% | 14% |
| Owl Brand 3 in 1 Instant White Coffee Tarik – Less Sugar 15x30g | 180 | 180 | 10.7 | 6% | 19.45% | 19% |
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Breakfast Cereal |
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| Koko Krunch | 500 | 30 | 8 | 27% | 14.55% | 242% |
| Kellogg’s Frosties | 300 | 100 | 9 | 9% | 16.36% | 49% |
| Nestle Corn Flakes | 275 | 100 | 10 | 10% | 18.18% | 50% |
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Baked Beans in Tomato Sauce |
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| Ayam Brand | 425 | 100 | 7.3 | 7% | 13.27% | 56% |
| Heinz Original | 415 | 100 | 5 | 5% | 9.09% | 38% |
| Mili | 425 | 127 | 2 | 2% | 3.64% | 12% |
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Instant Cereal Milk |
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| Nestum 3 in 1 Ceareal Milk | 28 | 200 | 12.6 | 6% | 22.91% | 3% |
| Super NutreMill 3 in 1 Reduced Sugar | 20 | 200 | 10.2 | 5% | 18.55% | 2% |
| Unisoy | 35 | 200 | 12.9 | 6% | 23.45% | 4% |
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Kaya |
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| Golden Light Nonya Kaya | 425 | 16 | 7.04 | 44% | 12.80% | 340% |
| Glory Nonya Kaya Less Sugar | 250 | 16 | 5 | 31% | 9.09% | 142% |
| Wang Kaya | 270 | 18 | 7 | 39% | 12.73% | 191% |
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Peanut Butter |
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| Skippy Reduced Fat Super Chunk | 462 | 34 | 4 | 12% | 7.27% | 99% |
| Jif Reduced Fat Creamy Peanut Butter | 453 | 16 | 4 | 25% | 7.27% | 206% |
| Skippy Super Chunky Extra Crunchy | 793 | 32 | 3 | 9% | 5.45% | 135% |
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Muesli Bars |
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| Uncle Toby’s Wholegrain Muesli Bars – Forrest Fruits 6×31.3g | 185 | 31.3 | 7.9 | 25% | 14.36% | 85% |
| Yogood Yoghurt Coated Mueli Bars – Blueberry & Cranberry 6x23g | 138 | 23 | 7 | 30% | 12.73% | 76% |
| Carman’s Muesli Bars – Super Berry 6x45g | 270 | 45 | 6.6 | 15% | 12.00% | 72% |
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Nuts |
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| Nature’s Wonders Baked Nuts – Pistachios | 380 | 30 | 1.6 | 5% | 2.91% | 37% |
| FairPrice Party Snacks – Roasted Almonds (unsalted) | 400 | 50 | 1.3 | 3% | 1.36% | 19% |
| Tong Garden NutriOne Baked Cashew Nuts | 330 | 30 | 2.5 | 8% | 4.55% | 50% |
| Tong Garden Salted Nuts – Peanuts | 400 | 40 | 2 | 5% | 3.64% | 36% |
Leave us a comment to let us know how we’re doing to help you on your journey.
