Sugar Content of 100 "Healthy" Foods That Aren't Actually Healthy
We analyzed the sugar content of 100 foods marketed as healthy and found that many contain more sugar per serving than a Snickers bar. Here is the full data, organized by category, with added sugar breakdowns and genuinely healthy swaps.
A single-serve bottle of Naked Green Machine smoothie contains 53 grams of sugar. That is more sugar than a can of Coca-Cola (39 grams) and more than a Snickers bar (27 grams). Yet the label says "No Sugar Added" and the bottle features a picture of spinach.
This is the health halo effect. When food companies attach words like "natural," "organic," "plant-based," "high-protein," or "superfood" to their packaging, consumers assume the product is healthy. The sugar content tells a different story.
We compiled sugar data for 100 foods that are widely perceived as healthy choices. The results reveal a pattern: many of the foods people eat specifically because they think they are making a good decision contain as much or more sugar than the junk food they are trying to avoid.
One sugar cube equals approximately 4 grams of sugar. The World Health Organization recommends limiting added sugar intake to 25 grams per day (about 6 sugar cubes) for optimal health, with an upper limit of 50 grams. Keep those numbers in mind as you read the tables below.
Category 1: Yogurts and Dairy
Yogurt is one of the most common "health halo" foods. Plain Greek yogurt is genuinely nutritious. The flavored versions are a different product entirely.
| Food Item | Serving Size | Total Sugar (g) | Added Sugar (g) | Sugar Cubes | Calories | What People Think vs Reality |
|---|---|---|---|---|---|---|
| Chobani Vanilla Greek Yogurt | 150g | 15 | 9 | 3.8 | 140 | "High protein snack" vs sweetened dessert yogurt |
| Yoplait Original Strawberry | 170g | 18 | 12 | 4.5 | 150 | "Classic healthy yogurt" vs more sugar than 3 Oreos |
| Dannon Fruit on the Bottom | 150g | 21 | 15 | 5.3 | 150 | "Real fruit yogurt" vs fruit jam in a yogurt cup |
| Activia Probiotic Yogurt (vanilla) | 113g | 15 | 11 | 3.8 | 110 | "Gut health food" vs sugar-laden probiotic |
| Store-bought Acai Bowl | 350g | 52 | 34 | 13.0 | 490 | "Superfood meal" vs sugar equivalent of 2 cans of soda |
| Smoothie Bowl (mixed berry, store) | 350g | 48 | 28 | 12.0 | 440 | "Clean breakfast" vs frosted cereal-level sugar |
| Flavored Kefir (strawberry) | 240ml | 20 | 12 | 5.0 | 160 | "Probiotic superfood" vs sweetened dairy drink |
| Coconut Milk Yogurt (vanilla) | 150g | 14 | 10 | 3.5 | 180 | "Dairy-free health food" vs high sugar, low protein |
| Yogurt-Covered Raisins | 40g | 19 | 13 | 4.8 | 150 | "Healthy snack" vs candy with a health label |
| Frozen Yogurt (vanilla, 1/2 cup) | 100g | 17 | 14 | 4.3 | 140 | "Better than ice cream" vs nearly identical sugar content |
| Drinkable Yogurt (strawberry) | 200ml | 22 | 16 | 5.5 | 170 | "On-the-go nutrition" vs liquid candy with cultures |
| Cottage Cheese with Pineapple | 150g | 12 | 7 | 3.0 | 130 | "High protein snack" vs unnecessarily sweetened protein |
Category 2: Breakfast Foods
Breakfast is where sugar consumption quietly accumulates. Many "wholesome" breakfast items contain more sugar than a donut.
| Food Item | Serving Size | Total Sugar (g) | Added Sugar (g) | Sugar Cubes | Calories | What People Think vs Reality |
|---|---|---|---|---|---|---|
| Nature Valley Oats & Honey Granola Bar | 42g (2 bars) | 12 | 11 | 3.0 | 190 | "Whole grain energy" vs sugar-bound oat clusters |
| KIND Oats & Honey Bar | 40g | 10 | 8 | 2.5 | 180 | "Wholesome snack" vs honey-coated oat bar |
| Bear Naked Granola (1/2 cup) | 60g | 14 | 10 | 3.5 | 280 | "Natural granola" vs calorie-dense sweetened cereal |
| Quaker Oats Maple & Brown Sugar Instant | 43g packet | 12 | 12 | 3.0 | 160 | "Heart-healthy oatmeal" vs pre-sweetened starch |
| Quaker Oats Apples & Cinnamon Instant | 43g packet | 12 | 11 | 3.0 | 160 | "Fruit and oatmeal" vs flavored sugar packet |
| Kashi GoLean Crunch Cereal | 52g | 13 | 9 | 3.3 | 200 | "High fiber protein cereal" vs sweetened cereal |
| Raisin Bran (1 cup) | 59g | 17 | 9 | 4.3 | 190 | "Bran cereal for health" vs more sugar than Froot Loops |
| Honey Nut Cheerios (1 cup) | 37g | 12 | 12 | 3.0 | 140 | "Heart-healthy cereal" vs sugar-coated oat rings |
| Store-bought Bran Muffin | 113g | 24 | 18 | 6.0 | 380 | "Healthier muffin choice" vs cake in muffin form |
| Store-bought Blueberry Muffin | 113g | 28 | 22 | 7.0 | 400 | "Fruit muffin" vs sugar bomb with a few berries |
| Nutri-Grain Bar (strawberry) | 37g | 12 | 10 | 3.0 | 130 | "Whole grain breakfast bar" vs jam-filled pastry |
| Multigrain Pancake Mix (3 pancakes) | prepared | 10 | 6 | 2.5 | 280 | "Better pancakes" vs still needs syrup to eat |
| Maple Syrup (2 tbsp) | 30ml | 24 | 24 | 6.0 | 104 | "Natural sweetener" vs pure liquid sugar |
| Honey (1 tbsp) | 21g | 17 | 17 | 4.3 | 64 | "Nature's sweetener" vs sugar by another name |
| Agave Nectar (1 tbsp) | 21g | 16 | 16 | 4.0 | 60 | "Low glycemic sweetener" vs high-fructose syrup |
Category 3: Beverages
Liquid sugar is the most dangerous category because it bypasses satiety signals. Your brain does not register liquid calories the same way it registers food.
| Food Item | Serving Size | Total Sugar (g) | Added Sugar (g) | Sugar Cubes | Calories | What People Think vs Reality |
|---|---|---|---|---|---|---|
| Naked Green Machine Smoothie | 450ml | 53 | 0* | 13.3 | 270 | "Vegetable smoothie" vs fruit juice with spinach dust |
| Tropicana Orange Juice | 240ml | 22 | 0* | 5.5 | 110 | "Vitamin C breakfast" vs sugar water with vitamins |
| Odwalla Superfood Smoothie | 350ml | 46 | 0* | 11.5 | 240 | "Superfood nutrition" vs concentrated fruit sugar |
| Jamba Juice Medium Amazing Greens | 480ml | 58 | 28 | 14.5 | 340 | "Green juice" vs more sugar than a large Coke |
| GT's Original Kombucha | 480ml | 12 | 8 | 3.0 | 60 | "Gut health tonic" vs fermented sweet tea |
| Health-Ade Pink Lady Apple Kombucha | 480ml | 16 | 10 | 4.0 | 70 | "Artisan probiotic" vs flavored sugar water |
| Vita Coco Coconut Water | 330ml | 11 | 0* | 2.8 | 45 | "Nature's sports drink" vs natural sugar beverage |
| Gatorade Original (bottle) | 591ml | 34 | 34 | 8.5 | 140 | "Athletic recovery" vs colored sugar water |
| Vitaminwater Power-C | 591ml | 27 | 27 | 6.8 | 120 | "Vitamin-enhanced hydration" vs sugar with vitamins |
| Starbucks Matcha Latte (Grande) | 473ml | 32 | 28 | 8.0 | 240 | "Antioxidant-rich tea" vs sweetened milk with matcha |
| Starbucks Chai Latte (Grande) | 473ml | 42 | 38 | 10.5 | 240 | "Spiced tea" vs dessert in a cup |
| Store-bought Green Juice (cold pressed) | 350ml | 28 | 0* | 7.0 | 130 | "Detox juice" vs concentrated produce sugar |
| Aloe Vera Juice Drink | 500ml | 30 | 26 | 7.5 | 130 | "Healing aloe drink" vs sugar water with aloe |
| Bai Antioxidant Infusion | 530ml | 1 | 1 | 0.3 | 10 | Genuinely low sugar (rare exception) |
*0 grams added sugar on the label, but all sugar from concentrated fruit juice behaves identically to added sugar in the body.
Category 4: Sauces and Condiments
Condiments are stealth sugar sources. They add 5 to 15 grams of sugar per serving, and most people use more than one serving.
| Food Item | Serving Size | Total Sugar (g) | Added Sugar (g) | Sugar Cubes | Calories | What People Think vs Reality |
|---|---|---|---|---|---|---|
| Sweet Baby Ray's BBQ Sauce | 2 tbsp (37g) | 16 | 15 | 4.0 | 70 | "Grilling essential" vs liquid candy on meat |
| Heinz Ketchup | 1 tbsp (17g) | 4 | 4 | 1.0 | 20 | "Just a condiment" vs 23% sugar by weight |
| Kikkoman Teriyaki Sauce | 2 tbsp (30ml) | 7 | 6 | 1.8 | 35 | "Japanese cooking" vs soy sauce with sugar |
| Kraft Catalina Dressing | 2 tbsp (30ml) | 7 | 7 | 1.8 | 90 | "Salad topping" vs turns salad into sugary dish |
| Ken's Lite Honey Mustard | 2 tbsp (30ml) | 6 | 5 | 1.5 | 70 | "Lite dressing" vs less fat, still sugary |
| Newman's Own Balsamic Vinaigrette | 2 tbsp (30ml) | 3 | 2 | 0.8 | 90 | "Natural dressing" vs moderate hidden sugar |
| Prego Traditional Marinara | 1/2 cup (125g) | 10 | 6 | 2.5 | 80 | "Italian tomato sauce" vs sweetened tomato sauce |
| Ragu Old World Style Marinara | 1/2 cup (125g) | 8 | 5 | 2.0 | 70 | "Traditional pasta sauce" vs sugar-added marinara |
| Thai Sweet Chili Sauce | 2 tbsp (30ml) | 12 | 12 | 3.0 | 50 | "Asian condiment" vs almost pure sugar |
| Hoisin Sauce | 2 tbsp (30ml) | 14 | 12 | 3.5 | 70 | "Asian cooking sauce" vs sugar paste |
| Cranberry Sauce (canned) | 1/4 cup (70g) | 22 | 18 | 5.5 | 100 | "Thanksgiving tradition" vs cranberry-flavored jam |
| Honey Mustard (packet) | 28g | 8 | 7 | 2.0 | 60 | "Dipping sauce" vs mostly honey and sugar |
| Granola bar dip/nut butter with honey | 2 tbsp (32g) | 6 | 4 | 1.5 | 190 | "Healthy fat snack" vs sweetened nut butter |
Category 5: "Health" Snacks
The health snack aisle is one of the most misleading sections of any grocery store. Products designed to look like gym food or clean eating staples frequently contain as much sugar as candy bars.
| Food Item | Serving Size | Total Sugar (g) | Added Sugar (g) | Sugar Cubes | Calories | What People Think vs Reality |
|---|---|---|---|---|---|---|
| Dried Cranberries (Craisins) | 40g | 26 | 21 | 6.5 | 130 | "Dried fruit snack" vs sugar-coated fruit pieces |
| Dried Mango Slices | 40g | 28 | 10 | 7.0 | 130 | "Natural fruit" vs concentrated fruit sugar |
| Trail Mix (store brand) | 1/4 cup (40g) | 10 | 6 | 2.5 | 180 | "Hiking fuel" vs candy mix with some nuts |
| Clif Bar (Chocolate Chip) | 68g | 21 | 17 | 5.3 | 250 | "Energy for athletes" vs oat-based candy bar |
| RXBAR (Chocolate Sea Salt) | 52g | 13 | 4 | 3.3 | 210 | "Clean ingredient bar" vs date-based sugar bar |
| Kind Protein Bar (Dk Choc Nut) | 50g | 8 | 5 | 2.0 | 250 | "Protein snack" vs nut-based candy with protein |
| Think! High Protein Bar | 60g | 1 | 0 | 0.3 | 230 | "Protein bar" vs uses sugar alcohols instead |
| Fruit Leather (1 strip) | 21g | 11 | 5 | 2.8 | 50 | "Fruit snack for kids" vs flattened fruit candy |
| Banana Chips | 40g | 10 | 6 | 2.5 | 220 | "Healthy chip" vs deep-fried, sugar-added banana |
| Dark Chocolate Covered Almonds | 40g | 12 | 10 | 3.0 | 210 | "Antioxidant snack" vs chocolate candy with nuts |
| Rice Cakes with PB & Honey | 1 cake + toppings | 10 | 7 | 2.5 | 160 | "Clean bulking snack" vs sugar on styrofoam |
| Veggie Chips (Harvest Snaps) | 28g | 4 | 1 | 1.0 | 130 | "Vegetable snack" vs starch chips with veggie dust |
| Apple Sauce Cups (Mott's) | 113g | 22 | 10 | 5.5 | 90 | "Fruit serving" vs half-added-sugar fruit puree |
| Yasso Frozen Greek Yogurt Bar | 1 bar | 14 | 11 | 3.5 | 100 | "Healthy ice cream" vs frozen sugar with protein |
Category 6: "Healthy" Restaurant and Takeout Items
Ordering the "healthy option" at a restaurant often means choosing a dish with a health halo and a sugar content that rivals dessert.
| Food Item | Serving Size | Total Sugar (g) | Added Sugar (g) | Sugar Cubes | Calories | What People Think vs Reality |
|---|---|---|---|---|---|---|
| Jamba Juice Acai Primo Bowl | 1 bowl | 67 | 38 | 16.8 | 510 | "Superfood breakfast" vs most sugar of any item here |
| Sweetgreen Harvest Bowl | 1 bowl | 18 | 8 | 4.5 | 600 | "Farm-to-table health" vs sweet dressing adds up |
| Chipotle Burrito (chicken, all toppings) | 1 burrito | 10 | 3 | 2.5 | 1050 | "Better fast food" vs sugar is fine, calories are not |
| Panera Bread Asian Sesame Salad | 1 salad | 22 | 16 | 5.5 | 410 | "Healthy salad" vs dressing makes it a sugar dish |
| Starbucks Spinach Feta Wrap | 1 wrap | 5 | 2 | 1.3 | 290 | "Healthy breakfast" vs actually reasonable sugar |
| Sweetgreen Kale Caesar | 1 bowl | 8 | 4 | 2.0 | 450 | "Clean eating" vs moderate hidden sugar in dressing |
| Poke Bowl (store, with sauce) | 1 bowl | 16 | 12 | 4.0 | 550 | "Japanese health food" vs sweet sauces add up |
| Chicken Teriyaki Bowl (Sarku) | 1 bowl | 28 | 24 | 7.0 | 680 | "Lean protein bowl" vs teriyaki is liquid sugar |
| Panera Mediterranean Grain Bowl | 1 bowl | 12 | 6 | 3.0 | 520 | "Whole grain Mediterranean" vs moderate hidden sugar |
| Tropical Smoothie Cafe Detox Island Green | Medium | 48 | 0* | 12.0 | 250 | "Detox smoothie" vs concentrated fruit sugar |
Category 7: Plant-Based Alternatives
The plant-based aisle has its own sugar problem. Many products compensate for missing animal fat and protein with added sugars.
| Food Item | Serving Size | Total Sugar (g) | Added Sugar (g) | Sugar Cubes | Calories | What People Think vs Reality |
|---|---|---|---|---|---|---|
| Oatly Oat Milk (original) | 240ml | 7 | 7 | 1.8 | 120 | "Healthy milk swap" vs added sugar in every glass |
| Silk Vanilla Almond Milk | 240ml | 7 | 7 | 1.8 | 80 | "Low calorie milk" vs flavored sugar water |
| Ripple Vanilla Plant Milk | 240ml | 8 | 6 | 2.0 | 100 | "Pea protein milk" vs sweetened plant water |
| Beyond Meat Burger (cooked) | 113g | 0 | 0 | 0.0 | 230 | Sugar is fine; calories and sodium are the issue |
| Impossible Burger (cooked) | 113g | 0 | 0 | 0.0 | 240 | Sugar is fine; calories and sodium are the issue |
| So Delicious Cashew Milk Ice Cream | 1/2 cup | 14 | 12 | 3.5 | 180 | "Dairy-free treat" vs same sugar as real ice cream |
| Daiya Cheesecake (slice) | 1 slice | 18 | 16 | 4.5 | 290 | "Vegan dessert" vs still dessert, still full of sugar |
| Vegan Protein Cookie (Lenny & Larry's) | 1 cookie (113g) | 28 | 24 | 7.0 | 400 | "Protein cookie" vs giant sugar cookie with some protein |
| Silk Oat Yeah Oatmilk Yogurt | 150g | 12 | 8 | 3.0 | 150 | "Plant-based probiotic" vs sweetened oat paste |
| Coconut Milk Creamer (vanilla) | 1 tbsp (15ml) | 5 | 5 | 1.3 | 35 | "Natural creamer" vs 3-4 servings per coffee adds up |
The 56 Names for Sugar on Ingredient Labels
Food manufacturers use dozens of different names for sugar on ingredient labels. If a product lists three or four of these in the ingredients, the product is a sugar delivery system regardless of its marketing.
Syrups: high-fructose corn syrup, corn syrup, corn syrup solids, rice syrup, brown rice syrup, malt syrup, maple syrup, golden syrup, refiner's syrup, sorghum syrup, carob syrup, tapioca syrup, agave syrup, oat syrup
Sugars by name: sucrose, glucose, fructose, dextrose, maltose, galactose, lactose, trehalose, turbinado sugar, muscovado sugar, demerara sugar, coconut sugar, date sugar, palm sugar, cane sugar, raw sugar, invert sugar, confectioner's sugar, powdered sugar, brown sugar, beet sugar
Juice concentrates: fruit juice concentrate, grape juice concentrate, apple juice concentrate, pear juice concentrate, pineapple juice concentrate (these technically allow "No Added Sugar" on the label while functioning identically to sugar)
Other names: honey, molasses, blackstrap molasses, dextrin, maltodextrin, barley malt, ethyl maltol, diastatic malt, panela, jaggery, sucanat, evaporated cane juice, crystalline fructose, Florida crystals, caramel
When you scan a product's barcode with Nutrola, the app breaks down total sugar and added sugar separately, so you can see past these labeling tricks instantly. The ingredient list tells you what kinds of sugar are present. The nutrition label tells you how much.
WHO Sugar Guidelines for Context
The World Health Organization provides two tiers of recommendation for added sugar intake:
- Strong recommendation: Less than 10% of total daily calories from added sugars. For a 2,000-calorie diet, that is 50 grams or about 12.5 sugar cubes.
- Conditional recommendation: Less than 5% of total daily calories from added sugars for additional health benefits. That is 25 grams or about 6 sugar cubes.
For perspective, here is how quickly you hit that 25-gram limit with "healthy" foods:
- Breakfast: Flavored instant oatmeal (12g added sugar) + orange juice (0g added but 22g total sugar behaving the same way)
- Snack: Clif Bar (17g added sugar)
- Lunch: Salad with honey mustard dressing (7g) + sweetened iced tea (24g)
- Total added sugar from "healthy" choices: 60 grams — 2.4 times the optimal limit
This is exactly why tracking added sugar matters. Nutrola tracks added sugar as one of its 100+ nutrient categories, making it possible to see your running daily total in real time rather than discovering the damage at the end of the day.
How to Read Labels: A Quick Protocol
Follow these four steps for any packaged food:
- Check the serving size first. Many products list unrealistically small servings. A 20-ounce bottle of Vitaminwater lists 2.5 servings. Nobody drinks 40% of a bottle.
- Look at added sugar grams. Since 2020, US labels are required to list added sugars separately from total sugars. This is the number that matters most.
- Scan the ingredient list for sugar synonyms. If sugar (by any of its 56 names) appears in the first three ingredients, the product is primarily a sugar delivery vehicle.
- Calculate the sugar-to-protein ratio. A useful rule: if a food has more grams of added sugar than grams of protein, question whether it belongs in your diet.
Using Nutrola's barcode scanner automates this process. Scan any packaged product and the app displays added sugar, total sugar, and all macronutrients in a clear dashboard, saving you from decoding ingredient lists in the store aisle.
Genuinely Healthy Swaps by Category
Every high-sugar food on this list has a lower-sugar alternative that provides equal or better nutrition.
Yogurt and Dairy Swaps
| Instead Of | Try This | Sugar Saved |
|---|---|---|
| Flavored Greek yogurt (15g sugar) | Plain Greek yogurt + fresh berries (6g sugar) | 9g |
| Store-bought acai bowl (52g sugar) | Homemade: frozen acai + banana + unsweetened almond milk (18g sugar) | 34g |
| Flavored kefir (20g sugar) | Plain kefir + cinnamon (8g sugar) | 12g |
| Frozen yogurt (17g sugar) | Plain Greek yogurt frozen with berries (5g sugar) | 12g |
Breakfast Swaps
| Instead Of | Try This | Sugar Saved |
|---|---|---|
| Flavored instant oatmeal (12g sugar) | Plain oats + sliced banana + cinnamon (0g added sugar) | 12g |
| Granola (14g sugar per 1/2 cup) | Rolled oats toasted with coconut oil + nuts (2g sugar) | 12g |
| Store-bought muffin (24g sugar) | Two eggs + whole grain toast + avocado (1g sugar) | 23g |
| Raisin Bran (17g sugar) | Plain bran flakes + fresh blueberries (4g sugar) | 13g |
Beverage Swaps
| Instead Of | Try This | Sugar Saved |
|---|---|---|
| Fruit juice (22g sugar) | Whole fruit + water (varies, plus you get fiber) | 12-22g |
| Bottled smoothie (53g sugar) | Homemade: spinach + 1/2 banana + protein powder + water (8g sugar) | 45g |
| Sweetened kombucha (16g sugar) | Plain kombucha or water kefir (2-4g sugar) | 12g |
| Vitaminwater (27g sugar) | Water + electrolyte tablet (0g sugar) | 27g |
Sauce and Condiment Swaps
| Instead Of | Try This | Sugar Saved |
|---|---|---|
| BBQ sauce (16g sugar per 2 tbsp) | Mustard + smoked paprika + vinegar (0g sugar) | 16g |
| Sweet salad dressing (7g sugar) | Olive oil + lemon + herbs (0g sugar) | 7g |
| Teriyaki sauce (7g sugar) | Coconut aminos + ginger + garlic (1g sugar) | 6g |
| Sweetened marinara (10g sugar) | Crushed San Marzano tomatoes + basil + garlic (4g sugar) | 6g |
Snack Swaps
| Instead Of | Try This | Sugar Saved |
|---|---|---|
| Clif Bar (21g sugar) | Apple + 2 tbsp natural almond butter (7g sugar) | 14g |
| Dried cranberries (26g sugar) | Fresh berries (5g sugar per cup) | 21g |
| Trail mix with candy (10g sugar) | Raw nuts + unsweetened coconut flakes + cacao nibs (2g sugar) | 8g |
| Fruit leather (11g sugar) | Whole apple or pear (natural sugar with fiber and water) | 5-6g |
Restaurant and Takeout Swaps
| Instead Of | Try This | Sugar Saved |
|---|---|---|
| Acai bowl from shop (67g sugar) | Ask for no granola, no honey, half the fruit (30g sugar) | 37g |
| Teriyaki bowl (28g sugar) | Grilled protein bowl, sauce on the side, use half (14g sugar) | 14g |
| Sweetened salad (22g sugar) | Oil and vinegar dressing, skip candied nuts (4g sugar) | 18g |
Plant-Based Swaps
| Instead Of | Try This | Sugar Saved |
|---|---|---|
| Vanilla oat milk (7g sugar) | Unsweetened oat milk (0g added sugar) | 7g |
| Flavored plant yogurt (12g sugar) | Unsweetened coconut or soy yogurt (1g sugar) | 11g |
| Vegan protein cookie (28g sugar) | Protein shake made with unsweetened plant milk (2g sugar) | 26g |
The Bottom Line
The 100 foods in this analysis are not inherently bad. The problem is the gap between perception and reality. When someone chooses a Clif Bar over a Snickers bar because they believe it is healthier, they are consuming 21 grams of sugar instead of 27. That is not the dramatic improvement most people imagine when they reach for the "healthy" option.
Sugar awareness does not require elimination. It requires accurate information. Most people significantly underestimate their daily sugar intake because they do not realize how much sugar hides in foods they consider healthy.
Track your added sugar for one week. Not to judge yourself, but to see the data. The gap between what you expect and what the numbers show is where the most impactful dietary changes live.
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