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To maintain a well-balanced diet, it’s essential to monitor your sugar intake closely. Unfortunately, many of your go-to foods may contain surprising levels of hidden sugar and consequently, extra calories. We consulted with Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a board-certified sports dietitian and co-author of the Flat Belly Cookbook for Dummies, to reveal some popular Costco snacks that are packed with sugar. Here are seven Costco snacks that contain hidden sugar bombs.
Yogurt-Covered Pretzels
Pretzels might seem like a safe snack choice, but their sugar content spikes when they have a sweet coating. “Pretzels might come off as a balanced snack, but that so-called ‘yogurt’ coating consists more of sugar than dairy. A single handful can carry over 18 grams of added sugar, mainly derived from glucose syrup and confectioner’s glaze,” explains Collingwood.
Kirkland Soft & Chewy Granola Bars
As a child, you might have believed that granola bars were a healthy choice. However, Kirkland Soft & Chewy Granola Bars are packed with sugar. “These kid-friendly bars appear wholesome, yet each bar contains about 12–14 grams of sugar, primarily from added corn syrup and brown sugar, making it more akin to candy than a breakfast option,” Collingwood points out.
Nature’s Bakery Fig Bars
Figs are always healthy, right? Nature’s Bakery Fig Bars are packed with sugar. “Marketed as fruit-forward, these twin bars can sneak in 19 grams of sugar per pack, mostly from concentrated fruit and added cane sugar. It’s a pastry in disguise,” Collingwood says.
Trail Mix with M&Ms or Yogurt Chips
Trail mix is another snack you probably thought was healthy when you were a kid. But Trail Mix with M&Ms or Yogurt Chips at Costco is not. “That protein-packed blend turns into a dessert when coated with candy or sugary ‘yogurt’ pieces. Some varieties have 20+ grams of sugar per ½ cup,” she says.
Dried Mango Slices
Dried fruit always seems like a good idea. But the dried mango slices Costco sells in big bags aren’t just fruit. “Fruit is healthy—until it’s dried and doused in sugar. Some brands of dried mango at Costco have 24–28 grams of sugar per serving, half or more from added sugar,” says Collingwood.
Acai Superfruit Packet
Acai bowls are super popular. But beware of the sugar in Acai Superfruit Packets. “These antioxidant-rich packs seem like a smoothie shortcut, but many are pre-blended with cane sugar. One packet may contain 11–13 grams of sugar before you even add fruit or juice,” Collingwood states.
Kodiak Cakes Protein Muffins
Kodiak Cakes Protein Muffins are a great way to get your protein fix. But there is a reason why they taste so good. “They boast protein, but these single-serve muffins can contain 15–18 grams of sugar, thanks to brown sugar and chocolate chips. Not so innocent for a ‘healthy’ breakfast,” Collingwood says.
Welch’s Fruit Snacks
Welch’s Fruit Snacks are delicious. But it’s not the same as eating cut fruit. “They market themselves as made with ‘real fruit,’ but these chewy bites are mostly corn syrup and sugar. One pouch has 11–12 grams of sugar and almost no fiber to balance it out,” says Collingwood.
Quaker Instant Oatmeal Packets (Flavored Varieties)
Oatmeal is on every nutritionist’s must-eat list. But Quaker Instant Oatmeal Packets (Flavored Varieties) have a lot of sugar. “Oats are healthy, but flavored versions like Maple & Brown Sugar come with a sugar bomb. One packet has 12–14 grams of sugar, much of it added—before you add milk or fruit,” Collingwood says.
