What Is Added Sugar? And How to Spot It on Labels
Added sugars are sweeteners, like syrups and crystals, put into foods and drinks during processing or preparation. They do not include the natural sugars found in whole fruits or milk.
At a glance
- Term
- Added Sugar
- What it is
- Dietary component
- Section
- Food and nutrition
- In one line
- It’s any sugar or syrup that’s put into food when it’s made, not the sugar that’s already there naturally in things like fruit.
What Added Sugar means
Added sugar refers to any sugar or caloric sweetener that is added to a food or beverage during processing, preparation, or at the table. This includes familiar names like sucrose (table sugar) and high-fructose corn syrup, but also honey, maple syrup, and concentrated fruit juice. These are different from the sugars that occur naturally in foods, such as fructose in a whole apple or lactose in plain milk. You’ll find added sugars in obvious places like sodas, cookies, and candy, but also in many savory and processed foods, including bread, ketchup, and salad dressings.
The distinction between added and natural sugars matters because of the nutritional context. Sugars in whole foods like fruit come packaged with fiber, water, vitamins, and minerals. Fiber slows down the absorption of sugar, leading to a more gradual rise in blood sugar. In contrast, added sugars typically provide calories without offering significant nutrients like fiber or vitamins. Foods and drinks high in added sugars can contribute to excess calorie intake without providing much nutritional value, which is why they are sometimes referred to as a source of empty calories.
Understanding added sugar helps you make more informed food choices. In the United States, the Nutrition Facts label is required to list the amount of ‘Added Sugars’ in grams and as a percentage of the Daily Value (%DV) per serving. This makes it much easier to see how much sugar has been put into a product beyond what occurs naturally. Being aware of this can help you compare products and manage your intake, especially since sugars are often present in foods that you might not even consider sweet.
While tracking added sugar is a useful tool, it’s also just one part of a bigger nutritional picture. Your body metabolizes the basic sugar molecules, like glucose and fructose, in the same way, whether they came from a banana or a candy bar. The primary difference is the ‘package’ they arrive in. A focus solely on avoiding added sugar could oversimplify things. The overall quality of your diet, which includes plenty of nutrient-dense foods like vegetables, fruits, and whole grains, is what matters most for long-term health.
What public guidance says
The Dietary Guidelines for Americans recommend keeping added sugar intake to less than 10% of total daily calories.
How to Spot Added Sugar
- Check the ‘Includes Added Sugars’ line on the Nutrition Facts label to see the exact amount per serving.
- Use the % Daily Value (%DV) for a quick guide. The FDA considers 5% DV or less to be low, while 20% DV or more is high.
- Scan the ingredients list for words ending in ‘-ose’, such as sucrose, dextrose, fructose, and maltose, which all indicate a type of sugar.
- Look for other sweetener names, including corn syrup, molasses, honey, agave nectar, and fruit juice concentrate.
- Compare different brands of the same item, like jarred pasta sauce or breakfast cereal, as the added sugar content can vary widely.
Added Sugar vs. similar terms
| Compared with | How Added Sugar differs | What the other term means |
|---|---|---|
| Natural Sugar | Added sugar is put into food during processing, while natural sugar is not. | Natural sugar is the sugar that occurs as part of a whole food, like fructose in an apple or lactose in milk. |
| Refined Carbs | Added sugar is a type of refined carbohydrate, but not all refined carbs are added sugars. | Refined carbs are grains that have been processed to remove the bran and germ, such as white flour or white rice. |
Common misconceptions
- Myth: Natural sweeteners like honey or maple syrup are much healthier than table sugar. While they may contain trace amounts of nutrients, your body processes the sugar in honey, maple syrup, and table sugar in a very similar way. They are all considered sources of added sugar.
- Myth: If a food doesn’t taste sweet, it can’t have much added sugar. Many savory and processed foods, including bread, salad dressings, crackers, and pasta sauces, contain added sugars to improve flavor, texture, or shelf life.
- Myth: You have to cut out all sugar to be healthy. The goal is to be mindful of added sugars. Sugars that occur naturally in whole foods like fruits and vegetables are part of a balanced dietary pattern.
Related terms
When to bring in a professional
If you need help managing your sugar intake or creating a healthy eating pattern, a registered dietitian can provide expert guidance.
- You have concerns about your blood sugar levels or have been diagnosed with prediabetes or diabetes.
- You struggle with cravings for sweet foods that feel out of your control.
- You want personalized guidance on building a balanced eating plan that works for your lifestyle and health goals.
- You need help managing a health condition like heart disease or nonalcoholic fatty liver disease, where diet plays a key role.
How this entry was made: drafted with AI assistance from general, widely published definitions, checked in a separate verification pass for invented numbers and claims, and edited by the Millennials Wellness editors. General information only, not medical, financial or legal advice. Last checked October 2026. Our ground rules · Back to the glossary