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What Is Added Sugar? How to Spot It and How Much Is Too Much

Author: Imani Brooks · Posted: · Updated:

#added sugar#sugar#food labels#sugary drinks
The short answerAdded sugars are sugars and syrups put into foods during processing or preparation, or added at the table, such as table sugar, honey, syrups and fruit juice concentrates. They don't include sugars naturally present in whole fruit or plain milk. US guidelines advise keeping added sugars below 10% of daily calories, about 50 grams on a 2,000-calorie diet.
A glass jar of white sugar with a wooden spoon next to a bowl of plain yogurt topped with fresh blueberries and a small dish of cinnamon sticks

Added sugars are sugars and syrups put into foods and drinks during processing, cooking or at the table. That includes table sugar, brown sugar, honey, maple syrup, agave, corn syrup and fruit juice concentrates. It doesn’t include the sugar naturally present in whole fruit, vegetables or plain milk. US guidelines advise keeping added sugars below 10% of daily calories, which is about 50 grams on a 2,000-calorie diet.

Added sugar vs naturally occurring sugar

Sugar molecules are broadly similar wherever they come from, but the package they arrive in makes a big difference:

  • Naturally occurring sugars in whole fruit come with fiber, water, vitamins and plant compounds. The lactose in plain milk and yogurt comes with protein and calcium.
  • Added sugars usually bring few other nutrients and are easy to consume in large amounts, especially in drinks.

So an apple and an apple-flavored candy both contain sugar, but they’re very different foods. Keep in mind that honey and maple syrup count as added sugars when you add them, even though they’re natural products.

How much is too much?

Organization Recommendation On a 2,000-calorie diet
Dietary Guidelines for Americans, 2020-2025 Less than 10% of calories from added sugars from age 2; avoid added sugars for children under 2 Under 50 g (about 12 teaspoons)
American Heart Association No more than about 25 g (6 teaspoons) a day for most women and 36 g (9 teaspoons) for most men Fixed amounts, not percentages
World Health Organization Free sugars below 10% of energy, with further benefits below 5% Under 50 g, ideally under 25 g

The Daily Value for added sugars on US Nutrition Facts labels is 50 grams. A teaspoon of sugar weighs about 4 grams, which helps you picture these numbers.

Where added sugar hides

Sweetened drinks are the biggest single source of added sugars in the American diet. A 12-ounce can of regular soda often contains close to 10 teaspoons of sugar. Other common sources include:

  • Sweetened coffee and tea drinks, energy drinks, sports drinks and fruit drinks
  • Desserts, pastries, cookies, candy and ice cream
  • Breakfast cereals, granola and cereal bars
  • Flavored yogurts and sweetened plant milks
  • Sauces and condiments such as ketchup, barbecue sauce, teriyaki sauce and some salad dressings
  • Packaged breads, crackers and flavored instant oatmeal

Reading the label

US Nutrition Facts labels now list added sugars on their own line, “Includes Xg Added Sugars,” with a % Daily Value beside it. A quick rule of thumb from the FDA:

  • 5% DV or less per serving is considered low.
  • 20% DV or more per serving is considered high.

The ingredient list helps too. Added sugars go by many names, including cane sugar, brown sugar, high-fructose corn syrup, corn syrup, dextrose, maltose, sucrose, molasses, honey, maple syrup, agave nectar, rice syrup and fruit juice concentrate. When several of these appear, the total can add up even if none of them is listed first.

Easy ways to cut back

You don’t have to give up sweetness. Small changes make a real difference:

  1. Start with drinks. Swap one sugary drink a day for water, sparkling water, or unsweetened tea or coffee. Our guide on how much water to drink has simple hydration ideas.
  2. Sweeten it yourself. Buy plain yogurt, oatmeal and cereal, then add fruit and a small drizzle of honey if you like.
  3. Cut back gradually. Use half the sugar in your coffee for a couple of weeks, then halve it again. Many people find their taste adjusts.
  4. Lean on spices and extracts. Cinnamon, vanilla, nutmeg and cardamom add warmth and a sense of sweetness.
  5. Reach for fruit. Fresh, frozen or canned in juice, it satisfies a sweet craving and brings fiber and vitamins.
  6. Keep treats as treats. Enjoy the desserts you love, in portions that feel good, without guilt.

What about sweeteners?

Low- and no-calorie sweeteners permitted by the FDA are considered safe within acceptable daily intake levels, and some people use them as a bridge while cutting back on sugar. However, the World Health Organization has advised against relying on non-sugar sweeteners as a way to control body weight. Water and unsweetened drinks remain the simplest options. If you have diabetes, your care team can help you decide what fits your plan.

The bottom line

Added sugars are the sugars and syrups put into foods and drinks, not the natural sugar in whole fruit or plain milk. Aim to keep them under 10% of your calories, about 50 grams on a 2,000-calorie diet, or lower if you follow the American Heart Association’s advice. Start with sugary drinks, check the Added Sugars line, and keep enjoying sweetness in amounts that work for you. To see how sugar fits within the wider world of carbohydrates, read our guide to complex carbs, and for help spotting heavily processed products, see ultra-processed foods.

Frequently asked questions

Is honey an added sugar?

Yes. Honey, maple syrup and agave are natural products, but when you add them to food or drinks they count as added sugars. They provide sweetness and calories much like table sugar, so the same daily limits apply.

Is the sugar in fruit bad for you?

No. The sugar in whole fruit comes packaged with fiber, water, vitamins and plant compounds, and fruit is a key part of a healthy diet. Fruit juice is a different story, since it lacks most of the fiber, so it's best kept to modest amounts.

How many teaspoons of added sugar a day is okay?

On a 2,000-calorie diet, the Dietary Guidelines limit of less than 10% of calories works out to under about 12 teaspoons (50 grams). The American Heart Association suggests a lower limit of about 6 teaspoons for most women and 9 for most men.

Are artificial sweeteners a good substitute for sugar?

Low- and no-calorie sweeteners permitted by the FDA are considered safe within acceptable intake levels, and some people use them while cutting back. The World Health Organization advises against relying on them for weight control, so water and unsweetened drinks remain the simplest choice.

Sources

This guide is general information, not medical advice. For a health condition, pregnancy or a history of disordered eating, please talk with a doctor or registered dietitian.

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