Understanding Added Sugars on Food Labels
A Simple Guide for Making Healthier Choices
What Are “Added Sugars”?
Sugars can show up in foods in two main ways:
- Naturally occurring sugars
These are found naturally in foods like fruit, vegetables, and dairy products (for example, fructose in fruit or lactose in milk). - Added sugars
These are sugars that are added during food preparation or processing. They may appear as:- Sugar, brown sugar, corn syrup
- Honey, molasses
- Syrups or fruit juice concentrates
Added sugars increase calories without adding essential nutrients.
Why Added Sugars Matter
Eating too much added sugar can:
- Make it harder to maintain healthy blood sugar levels
- Contribute to weight gain
- Increase the risk of heart disease and other chronic conditions
- Crowd out more nutritious foods in the diet
National nutrition guidelines recommend limiting added sugars to less than 10% of daily calories, which is about 50 grams per day for most adults on a 2,000-calorie diet.
Where You’ll Find Added Sugars on the Nutrition Facts Label
Food labels now clearly show added sugars so you can make informed choices.
On the Nutrition Facts label, look for:
- “Total Sugars” – includes both natural and added sugars
- “Includes X grams Added Sugars” – shows how much sugar was added during processing
- Percent Daily Value (%DV) for added sugars
This makes it easier to compare products and choose options with less added sugar.
How to Use the % Daily Value for Added Sugars
The % Daily Value helps you quickly decide if a food is low or high in added sugars:
- 5% DV or less → Low in added sugars
- 20% DV or more → High in added sugars
Choosing foods lower in added sugars more often supports better overall nutrition.
What About Foods That Are Pure Sugar?
Some foods, such as honey, maple syrup, or table sugar, are single-ingredient products. Their labels may look a little different, but the added sugar information still counts toward your daily intake. Even natural sweeteners should be used in moderation.
Do You Have to Avoid Added Sugars Completely?
No — added sugars don’t need to be completely eliminated. The goal is balance and awareness.
Added sugars can fit into a healthy eating pattern when:
- They are consumed occasionally
- Portion sizes are kept reasonable
- Most calories come from nutrient-dense foods like fruits, vegetables, whole grains, lean proteins, and healthy fats
Reading labels and comparing products helps you decide where added sugars are “worth it” for you.
Tips to Reduce Added Sugar Intake
- Choose plain yogurt and add fresh fruit instead of flavored varieties
- Drink water, unsweetened tea, or milk instead of sugary beverages
- Compare labels and pick the option with less added sugar
- Watch for sugar hiding under different names in ingredient lists
- Focus on whole, minimally processed foods when possible
Key Takeaway
Added sugars are now clearly listed on food labels to help you make informed choices. Paying attention to grams and % Daily Value can support better energy, weight management, and long-term health — without requiring perfection.
Sources:
- https://www.fda.gov/media/135299/download
- https://www.fda.gov/food/nutrition-facts-label/added-sugars-nutrition-facts-label
⚠️ Medical Disclaimer
The dietary information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual nutrition needs vary based on medical history, medications, allergies, and overall health status.
Before making any changes to your diet, trying new foods, modifying portion sizes, or following any nutrition recommendations, please consult your physician, registered dietitian, or other qualified healthcare provider. If you have diabetes, kidney disease, gastrointestinal conditions, food intolerances, or other chronic health concerns, discussing dietary changes with your healthcare team is especially important.