It has been said that breakfast is the most important meal of the day, which is all the more reason to make sure you’re eating smartly for it.

For one, you want some protein. Protein-rich breakfasts seem to ward off fatty, sugary snacking later on in the day, according to a recent study. You’ll also want some fiber, which helps you stay fuller, longer.

Of course, the usual nutrition rules that you’d consider for lunch and dinner also apply — take it easy on things like salt, trans fats and sugar. However, the latter may be easier said than done. Turns out, the sweet stuff is even more prevalent than you may have guessed, which is too bad considering it’s been linked with myriad health risks, including heart problems, depression and acne. Recent research suggests there may even be a link between dietary sugar and diabetes risk.

Since it’s not always easy to decipher how much sweet is too much, we decided to put things in perspective. You wouldn’t eat a candy bar for breakfast, right? These breakfast foods have just as much sugar — or more.