13 breakfast items with more sugar than a doughnut

If you think a doughnut is one of the most sugar-laden breakfast choices you could make, you’d be wrong.

This isn’t to say a doughnut is ever a nutritious choice. While delicious, it’s filled with empty calories and provides you with virtually none of the vitamins and nutrients that will keep you alive, whereas something like a banana is a good source of potassium, dietary fiber, vitamin C and vitamin B-6. 

But, shockingly, a banana has more sugar than a doughnut.

Now, don’t stop eating bananas just yet. But it’s important to be aware of how much sugar you’re eating. The World Health Organization recommends that only 5 percent of daily caloric intake come from sugar, and the typical American diet consists of 13 percent calories from sugar.

Breakfast with more sugar than a doughnut
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Breakfast with more sugar than a doughnut
Dunkin’ Donuts Glazed Donut: 260 calories, 12g sugar
Starbucks Chai Latte with 2% Milk, Tall: 240 calories, 32g sugar
Kellogg’s Raisin Bran: 190 calories, 18g sugar
Silk Vanilla Almond Milk (80): 80 calories, 13g sugar
Noosa Blueberry Yogurt: 280 calories, 31g sugar
Panera Cinnamon Crunch Bagel: 380 calories, 32g sugar
Liquiteria Mean Green Acai Bowl: 620 calories, 54g sugar
Banana: 105 calories, 14g sugar
Tropicana Original Orange Juice: 110 calories, 22g sugar
Mott’s 100% Original Apple Juice: 120 calories, 28g sugar

“Many Americans eat about five times the amount of sugar they should consume,” Natasa Janicic-Kahric, an associate professor of medicine at Georgetown University Hospital, told The Washington Post.

Besides contributing to weight gain, sugar ― whether natural or added ― has a host of negative effects on our bodies: It creates a vicious cycle of intense cravings, impairs memory and learning skills, may cause or contribute to depression and anxiety, and is a risk factor for age-related cognitive decline and dementia.

So let’s take a look at how much sugar is in13 common breakfast items that, while often more nutritious than a doughnut, contain more sugar than a glazed treat from Dunkin’ Donuts, which contains 260 calories and 12 grams of sugar.

(To be fair, not all doughnuts are created equal: An apple fritter from Dunkin’, for instance, has 420 calories and 24 grams of sugar.)

Here’s the rundown.

RELATED: Perfect products for National Donut Day: 

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