A powdered Dunkin’ Donuts doughnut contains 13 grams of sugar (more than 2.5 teaspoons).
Sugar should be only 5% of your daily calorie intake, according to the World Health Organization. For a healthy adult, that comes out to about 25 grams of sugar. So the doughnut would be more than half of your daily intake.
People looking for a less sugary breakfast than a doughnut may turn to cereal. But beware: Many healthy-looking cereals have more sugar in 1 cup than that doughnut.
While some of the sugar in these cereals comes naturally from dried fruit — a better source than added sugar — that doesn’t give them a free pass. “The natural sugar has fiber and other vitamins, like in the case of raisins, calcium, and Vitamin C,” says Dawn Undurraga, a registered dietician for the Environmental Working Group. “But, we do still care about sugar as a number overall.” She also notes that dried fruit is rarely the only source of sugar in a cereal — it’s usually just one of many. (Familiar yourself with its many aliases.)
EWG recommends eating cereals with no more than 4 grams of sugar per serving, like Cheerios or Rice Krispies. Sweeten them with fresh fruit or no more than 1/4 cup of dried fruit.