8oz of skim milk (11g) or 8 oz of vanilla flavored soymilk (8g) Although it may be surprising, skim milk has more sugar than flavored soymilk. The sugar naturally found in cow’s milk is called lactose. 2. 8 oz of 100% apple juice (28g) or 8 oz of 100% orange juice (22g) Apple juice has a little more sugar, just as apples have typically have a higher sugar content than oranges. 3. 1 cup grapes (20g) or a 1.5 oz box of raisins (25g) A small box of raisins has about five more grams of sugar than a cup of grapes. Dried fruits are usually higher in sugar because most of their water content has been removed, concentrating their natural sugars. 4. Flavored yogurt cup (20g) or Flavored Greek yogurt cup (10-20g) Greek yogurt can contain anywhere from 10-20 grams of sugar per cup, which when on the higher end, is comparable to regular flavored yogurt. 5. Prepackaged applesauce cup (22g) or one medium-sized apple (19g) On average, prepackaged single servings of applesauce contain 22 grams of sugar, which is slightly more than a medium apple. 6. ½ cup marinara sauce (7-12g) or ½ cup Alfredo sauce (2g or less) Marinara sauce has more sugar than Alfredo sauce. The tomatoes in the red sauce contribute to its sugar content. 7. 1 Tbsp butter (0 g) or 1 Tbsp ketchup(3.7 g) When it comes to condiments, butter does not contain any sugar, but ketchup has almost 4 grams. 8. 1 medium potato (1.7 g) or 1 medium sweet potato (5 g) Sweet potatoes have more sugar than regular potatoes, but sweet potatoes may actually create less of an increase in your blood sugar levels because they are lower on the glycemic index — a scale used to measure how carbohydrates raise your blood glucose level — than regular potatoes. For personalized nutrition recommendations, talk to your endocrinologist. For more information on diabetes nutrition, please visit UPMC.com/Endocrinology or call 412-586-9700 to schedule an appointment.