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35 Most Sugary Restaurant Meals on the Planet

Steer clear of these surprising dishes that have so much sugar they should come with warning labels.
ihop cupcake pancakes

The U.S. government thinks you're sweet enough. In fact, the USDA even issued guidelines recommending that Americans keep their consumption of added sugars low—to about 200 calories a day for those following a 2,000-calorie diet. Their guidelines translate to about 45 grams of sugar a day, tops, or about 11 teaspoons. But organizations from the American Heart Association to the World Health Organization recommend cutting that number further; they say no more than 100 calories per day, or about 6 teaspoons of sugar for women, and no more than 150 calories per day, or about 9 teaspoons, for men is best for optimal health.

Think 11 teaspoons of sugar a day sounds like a lot? Well, it is. But you'll be surprised how easy it is to eat that much; in fact, the average American woman consumes about 25 teaspoons (100 grams!) of sugar a day. And if you're dining out a lot, there's a chance you're consuming a lot more of the sweet stuff, as the sugar in restaurant food isn't blatantly advertised when you're perusing the menu.

And even if you're not popping jelly beans or chugging high-fructose corn syrup, where are all those sugar calories coming from? Surprisingly, a lot come from foods you'd never think of as "sugary." Here's our list of surprising restaurant foods with more sugar than you should have in a day.


Quizno's Apple Harvest Chicken Salad with Acai Vinaigrette

apple harvest chicken salad in a bowl from quiznos

520 calories, 29 g fat (5 saturated fat, 0 g trans fat), 500 mg sodium, 48 g carbs (8 g fiber, 38 g sugar), 19 g protein

Studies have found that people who perceive not-so-wholesome meals as "healthy" will tend to eat 35 percent more of the meal than if they thought of it as a regular food. That's particularly bad news because Quiznos has marketed this salad with a bunch of these health food buzzwords: "apple" and "acai" to name but a few. Brace yourself for the truth: This dish actually has more calories than a double cheeseburger from McDonald's and more than a day's worth of sugar. Yes, seriously!

RELATED: The science-backed way to curb your sweet tooth in 14 days.


Bob Evans Cranberry Pecan Chicken Salad

bob evans cranberry pecan chicken salad
Courtesy of Bob Evans

(Regular size, served with ramekin of Colonial dressing and dinner roll): 870 calories, 51 g fat (12 g saturated fat, 0 g trans fat), 2,230 mg sodium, 55 g carbs (8 g fiber, 39 g sugar), 52 g protein

This whole salad has more sugar than you'll find in a piece of cranberry pecan pie. No thanks! You can make your own just as tasty and less sugary salad right at home.


Red Robin Southern Charm Burger

red robin southern charm burger
Courtesy of Red Robin

1,130 calories, 67 g fat (21 g saturated fat, 2 g trans fat), 1,670 mg sodium, 82 g carbs (2 g fiber, 43 g sugar), 50 g protein

If you're in the mood for a burger, you're most likely craving something savory not sweet, right? Well, this burger is topped with a brown sugar glaze, candied bacon, BBQ sauce, caramelized onions, cheese, lettuce, mayo, on a brioche bun. So it's easy to see where all this sugar is coming from, which is a little more than the amount you would get from eating four Krispy Kreme donuts.


Applebee's Honey BBQ Boneless Wings with Ranch

honey bbq boneless wings from applebees
Tabitha C./ Yelp

(Served with ranch dressing): 860 calories, 32 g fat (6 g saturated fat, 0 g trans fat), 2,440 mg sodium, 101 g carbs (6 g fiber, 43 g sugar), 41 g protein

Yes, honey is an added sugar, no matter what Winnie the Pooh says. In fact, 42 grams of the sugar in this platter comes from the sauce alone.


O'Charley's Chipotle Chicken Tenders

ocharleys chipotle chicken tenders
Anita W./Yelp

1,160 calories, 40 g fat (8 g saturated fat, 0 g trans fat), 2,230 mg sodium, 107 g carbs (13 g fiber, 47 g sugar), 80 g protein

Your love of Chipotle shouldn't lead you to make bad choices. One of which, may be ordering this extremely sweet—and just as salty—appetizer from O'Charley's.


Applebee's Four Cheese Mac & Cheese With Honey Pepper Chicken Tenders

applebees Mac and cheese
Courtesy of Applebees
1,470 calories, 62 g fat (24 g saturated fat, 1 g trans fat), 3,190 mg sodium, 166 g carbs (7 g fiber, 53 g sugar), 61 g protein

In this dish, you're feasting on four-cheese penne mac & cheese is that is topped with Applewood-smoked bacon and crispy chicken tenders that are tossed in honey pepper sauce. That pesky honey sauce is what's bringing on all the sugar here, and the sodium is also off the charts. Just avoid this meal!


Applebee's Crunchy Onion Rings

handmade onion rings from applebees
Jen N./ Yelp

1,250 calories, 56 g fat (10 g saturated fat, 0 g trans fat), 3,050 mg sodium, 173 g carbs (10 g fiber, 54 g sugar),15 g protein

While this is an appetizer, even if you split it, you'd still be guzzling down as much sugar as you would from an entire 12-ounce Coca Cola can.


California Pizza Kitchen Waldorf Chicken Salad

waldorf chicken salad from california pizza kitchen
Courtesy of California Pizza Kitchen

1,320 calories, 94 g fat (22 g saturated fat, 0 g trans fat), 2,020 mg sodium, 75 g carbs (10 g fiber, 55 g sugar), 54 g protein

It sure sounds like the picture of good health—a salad of fresh apples, grapes, celery, walnuts, and blue cheese—but be cautious. The full-size portion combined with a sugary dressing means that you'll be taking in too much sugar for a single sitting.


P.F. Chang's Sesame Chicken

sesame chicken from pf changs
Courtesy of PF Changs

870 calories, 36 g fat (6 g saturated fat), 1,560 mg sodium, 75 g carbs (5 g fiber, 58 g sugar), 66 g protein

Covered in a thick coating of sauce, sesame chicken has never looked like the healthiest pick on the menu, but you probably didn't suspect that it has as much sugar as 20 jumbo marshmallows! Stay away from this dish and instead, ask your server to bring you the Dynamite Shrimp starter with a small side of Spinach with Garlic as your entree. You'll get that sweet, tangy taste you crave for a fraction of the calories and sugar.


IHOP Cupcake Pancakes

ihop cupcake pancakes
Courtesy of IHOP

(For 4 pancakes): 810 calories, 24 g fat (13 g saturated fat, 0 g trans fat), 1,970 mg sodium, 134 g carbs (4 g fiber, 63 g sugar), 17 g protein

Fill IHOP's signature buttermilk pancakes with rainbow sprinkles, top with cupcake icing, more rainbow sprinkles, and whipped topping and you literally get dessert for breakfast.


P.F. Chang's Spicy Chicken

changs spicy chicken from pf changs
Courtesy of P.F. Changs

840 calories, 33 g fat (5 g saturated fat), 1,140 mg sodium, 77 g carbs (1 g fiber, 66 g sugar), 61 g protein

We're starting to see a trend here where "spicy" really means you're getting a plate of chicken with as much sugar as 18 Chips Ahoy cookies.


Perkins Strawberry Croissant French Toast

perkins strawberry croissant french toast
Pamela L./Yelp

630 calories, 23 g fat (13 g saturated fat), 390 mg sodium, 97 g carbs (3 g fiber, 67 g sugar), 10 g protein

This dish is described as "a flaky buttery croissant, dipped in a signature batter, grilled and loaded with sweet glazed strawberries and Bavarian cream," which is clearly just sugar overload and not the right way to start your morning.


Cheesecake Factory Barbeque Ranch Chicken Salad

Cheesecake Factory Barbeque ranch chicken salad
The Cheesecake Factory
Per salad: 2,150 calories, 137 g fat (25 g saturated fat, 0 g trans fat), 2,870 mg sodium, 161 g carbs (23 g fiber, 67 g sugar), 66 g protein

A salad that comes in at more than 2,000 calories salad and contains nearly 70 grams of sugar? This one way to make the basis of a "healthy" dish anything but that.


O'Charley's California Chicken Salad with Balsamic

ocharleys california chicken salad with balsamic dressing
Karen G./Yelp

(Full salad with 2 oz dressing): 1,300 calories, 93 g fat (17 g saturated fat), 1,200 mg sodium, 83 g carbs (7 g fiber, 68 g sugar), 38 g protein

Naming a salad after a state that evokes thoughts of juices and acai bowls seems certainly ironic when said salad has way more sugar than you should eat in an entire day!


Jamba Juice Island Pitaya Bowl

Jamba juice island pitaya bowl
Courtesy of Jamba Juice

480 calories, 8 g fat (2.5 g saturated fat), 20 mg sodium, 102 g carbs (11 g fiber, 70 g sugar), 7 g protein

"Energy bowls" are a trend at many juice places, but remember that another word for "energy" is "calories." While some of the sugar comes from fruit, much of it comes from honey and granola, leading to more than two days' worth of sweetness.


Chili's Caribbean Salad with Grilled Chicken

Caribbean salad with grilled chicken on top from chili's
Courtesy of Chili's

710 calories, 28 g fat (4.5 g saturated fat), 1,020 mg sodium, 85 g carbs (8 g fiber, 70 g sugar), 34 g protein

A salad with grilled chicken—can't be too bad for you, right? This is a prime example of sugar hiding in a seemingly healthful dish. After eating Chili's Caribbean Salad—and its nine donuts worth of sugar—you won't be feeling any healthier that's for sure. Build a better salad at home instead with these awesome mason jar salad recipes.


TGI Friday's Signature Whiskey-Glazed Burger with Gluten-Free Bun

tgi fridays signature whiskey glazed burger plate
Courtesy of TGI Friday's

1,110 calories, 55 g fat (25 g saturated fat, 2 g trans fat), 3,530 mg sodium, 109 g carbs (3 g fiber, 76 g sugar), 46 g protein

TGI Friday's Signature Whiskey-Glazed Burger is infused with Jack Daniels and not only contain 76 grams of sugar but has 3,530 milligrams of sodium, too. For perspective, The American Heart Association recommends that you consume no more than 2,300 milligrams of sodium per day to keep your heart healthy.


Cheesecake Factory Teriyaki Chicken

teriyaki chicken from the cheesecake factory with white rice
Eric R./ Yelp

1,550 calories, 45 g fat (10 g saturated fat), 4,010 g sodium, 192 g carbs (5 g fiber, 75 g sugar), 97 protein

"Terror-yaki" is more like it. This entree is the sugar equivalent of 3 Snickers Bars, and comes topped with a whopping amount of sodium. As much as we hate the idea of ordering anything called "Skinnylicious" in front of a dinner date, at Cheesecake Factory that might be your best.


BJ's Restuarant and Brewhouse Root Beer Glazed Ribs

bjs glazed ribs
Courtesy of BJ's
560 calories, 17 g fat (6 g saturated fat, 0 g trans fat), 2,941 g sodium, 85 g carbs (2 g fiber, 75 g sugar), 15 protein

It's important to keep in mind that this is just an appetizer option. It could easily be a meal though, as it's five slow-roasted baby back pork ribs that are slathered in BJ's handcrafted root beer glaze. That's where the 75 grams of sugar are coming in—from the sauce!


Cheesecake Factory Orange Chicken

cheesecake factory orange chicken and white rice
Courtesy of The Cheesecake Factory

1,690 calories, 59 g fat (10 g saturated fat), 2,780 mg sodium, 218 g carbs (5 g fiber, 77 g sugar), 74 g protein

Starting to see a trend here with these saucy, deep-fried chicken dishes? The orange chicken dish at Cheesecake Factory does come with white rice and veggies, but you're better off skipping this entree.


T.G.I. Fridays Grilled Chicken Pecan & Blue Cheese Salad

TGI Fridays grilled chicken pecan blue cheese salad
Courtesy of TGI Friday's

950 calories, 42 g fat (11 g saturated fat), 1,730 mg sodium, 103 g carbs (10 g fiber, 77 g sugar), 49 g protein

Adding sugar-coated pecans, dried cranberries, and a heap of blue cheese instantly makes this salad a meal you want to stay away from, especially when you think about how there are nearly 80 grams of sugar in it. Plus, it clocks in at nearly 1,000 calories—there is simply nothing healthy about this sugar bomb.


Buffalo Wild Wings Asian Zing Boneless Wings

asian zing boneless wings from buffalo wild wings
Michele K./ Yelp

(per 20 wings) 1,550 calories, 63 g fat (24 g saturated fat, 4 g trans fats), 6,480 mg sodium, 151 g carbs (4 g fiber, 78 g sugar), 98 g protein

Sure, 20 wings may seem like a lot, but it's easy to get carried away with bite-size boneless wings. They are described as "Sweet meets heat: A chili pepper, soy and ginger sauce" but judging by the nutrition, the two flavors met, and sweet just ran right by and claimed these wings as its own.


Bob Evans Double Blueberry Hotcakes

bob evans double blueberry hotcakes
Courtesy of Bob Evans

(Served with blueberry topping, whipped topping, powdered sugar): 1,090 calories, 23 g fat (10 g saturated fat, 0 g trans fat), 1,900 mg sodium, 203 g carbs (6 g fiber, 78 g sugar), 17 g protein

Blueberry topping, whipped topping, and powdered sugar come together on top of four pancakes for nearly a whopping 80 grams of sugar.


Denny's Salted Caramel & Banana Cream Pancake Breakfast

salted caramel banana cream pancake from Dennys
Courtesy of Dennys

930 calories, 24 g fat (15 g saturated fat, 0 g trans fat), 1,600 mg sodium, 166 g carbs (6 g fiber, 79 g sugar), 15 g protein

Here, shortbread pieces are stuffed into buttermilk pancakes and then are topped with not just vanilla cream, but also bananas and warm salted caramel sauce. And then more shortbread pieces on top. Still not full? You can round out the meal with the extra bacon, eggs, and hash browns. Big yikes.


Panda Express 3-Entree Plate

three plate entree from panda express
Panda Express/ Yelp

(For Chow Mein, Sweetfire Chicken Breast, The Original Orange Chicken, and Beijing Beef): 1,850 calories, 84 g fat (16.5 g saturated fat), 2,660 mg sodium, 224 g carbs (10 g fiber, 79 g sugar), 64 g protein

They call them "sweetfire" meats for a reason. Listen to the warning shot, and take evasive action. Getting a trio of String Bean Chicken Breast, Broccoli Beef, and Kung Pao Chicken with a side of brown rice instead will save you a ton of sugar!


Chili's Crispy Honey Chipotle Crispers with BBQ Sauce

crispy honey chipotle chicken crispers from chilis
Courtesy of Chili's

1,900 calories, 90 g fat (15 g saturated fat), 4,970 mg sodium, 219 g carbs (13 g fiber, 80 g sugar), 57 g protein

With the word "crisp" in the title twice, you'd think fat would be your biggest worry, but Chili's manages to pack 52 grams of sugar into the actual Crisper itself—before even adding on the BBQ Sauce.


IHOP Strawberry Vanilla Stuffed French Toast

ihop strawberry vanilla stuffed french toast
Monica V./Yelp

1,080 calories, 44 g fat (22 g saturated fat; 0.5 g trans fat), 810 mg sodium, 155 g carbs (6 g fiber, 85 g sugar), 17 g protein

Anytime you see "stuffed" to describe a menu item, you know it's going to be highly caloric, but 85 grams of sugar is simply way too much to be consuming in one meal.


O'Charley's Baby Back Ribs, Carolina Gold

ocharleys ribs meal
1,220 calories, 62 g fat (22 g saturated fat, 0.5 g trans fat), 4,150 mg sodium, 96 g carbs (3 g fiber, 86 g sugar), 67 g protein

The sugar in these Baby Back Ribs isn't the only culprit. The sodium in this dish is through the roof, and this is without any side dishes factored in. Yikes.


Applebee's Honey BBQ Riblets Platter

applebees riblets platter with fries and coleslaw
Courtesy of Applebee's

(Served with fries and coleslaw): 1,690 calories, 77 g fat (22 g saturated fat, 0 g trans fat), 3420 mg sodium, 168 g carbs (12 g fiber, 87 g sugar), 84 g protein

Yes, honey is an added sugar, no matter what Winnie the Pooh says.


Jamba Juice Strawberry Surf Rider, Large

strawberry surf rider from jamba juice in a to-go cup
Julie V./ Yelp

420 calories, 2 g fat (1 g saturated fat), 25 mg sodium, 102 g carbohydrates, (3 g fiber, 92 g sugar), 1 g protein

Strawberry Surf Rider? Strawberry Couch Rider might be a better name for this sugary combination of fruit, lime sherbet, and lemonade. Even downgrading to the smallest size, 16 ounces, will still put you at 54 grams of the sweet stuff.


BJ's Restaurant and Brewhouse Baby Back Pork Ribs Full Rack with Peppered BBQ Sauce

baby back pork ribs from bjs
John L./ Yelp

1,300 calories, 68 g fat (25 g saturated fat), 7,840 mg sodium, 119 g carbs (2 g fiber, 100 g sugar), 50 g protein

We don't know what is in the Big Poppa Smokers' Sweet Money Championship Rub, but it turns this full rack of pork ribs into an item worthy of the dessert menu with 100 grams of sugar. For something a little more figure-friendly that saves you over 100 grams of sugar, plus 500 calories to boot, ask for the sirloin instead. It's packed with just as much protein!


Cheesecake Factory Bruleed French Toast with Bacon

brulee french toast from the cheesecake factory
Monica S./ Yelp

2,180 calories, 131 g fat (70 g saturated fat; 4 g trans fat), 1,070 mg sodium, 208 g carbs (7 g fiber, 115 g sugar), 45 g protein

Calling this "dessert for breakfast" wouldn't even cut it, since an average slice of white cake with chocolate frosting only has 30 grams of sugar.


Chili's Crispy Honey Chipotle & Waffles

chilis crispy honey chipotle waffles
Courtesy of Chili's
2,600 calories, 125 g fat (40 g saturated fat, 0.5 g trans fat), 4,730 mg sodium, 306 g carbs (13 g fiber, 123 g sugar), 64 g protein

No one ever thought chicken and waffles is healthy, but would you have guessed your order came with more added sugars than you should consume in two whole days?


Denny's Cinnamon Roll Pancake Breakfast with Cream Cheese Icing

denny's cinnamon roll pancakes
Courtesy of Denny's

1,030 calories, 35 g fat (11 g saturated fat, 0 g trans fat), 1,660 mg sodium, 188 g carbs (4 g fiber, 127 g sugar), 10 g protein

The chefs at Denny's must've had a field day with this one, as you're treated to buttermilk pancakes that are "cooked with cinnamon crumb topping and topped with whipped cream and are served with a pitcher of warm cream cheese icing for drizzling. A pitcher seems a bit excessive, don't you think?


Smoothie King The Hulk Strawberry, 40 Oz

Smoothie king hulk strawberry smoothie - unhealthiest, worst smoothies
Courtesy of Smoothie King

(per 40 oz size) 1,690 calories, 64 g fat (31 g saturated fat), 730 mg sodium, 272 g carbs (20 g fiber, 227 g sugar), 57 g protein

"Blended to help you get toned, build muscle, last longer or recover faster" is the claim Smoothie King makes for its line of Fitness Blends, of which The Hulk is the beefiest. It contains butter pecan ice cream and a proprietary "weight gain blend." We're pretty sure we know what's in that: about five days' worth of sugar.

Olivia Tarantino
Olivia Tarantino is a senior editor of Eat This, Not That!, specializing in nutrition, health, and food product coverage. Read more