Key Takeaways
Added Sugars
Added sugars are any sugars or sweeteners incorporated into a food or beverage during processing or preparation — distinct from the sugars that occur naturally in fruit, vegetables, or dairy. They provide calories but typically no accompanying vitamins, minerals, or fiber. Common examples include table sugar, high-fructose corn syrup, honey, and agave nectar added to manufactured products.
On U.S. Nutrition Facts labels, "Added Sugars" appears as a separate line under Total Sugars, expressed in grams and as a percentage of the Daily Value — a feature mandated by the FDA in updated labeling rules.
What Makes a Sugar "Added"?
Sugar in food is not a single, uniform thing. When you eat an apple, you consume fructose — but also fiber, water, and micronutrients that affect digestion and satiety. When a manufacturer stirs cane sugar into apple-flavored yogurt, they are adding sugar without those contextual nutrients. That distinction is what separates added sugars from naturally occurring ones.
The U.S. Food and Drug Administration defines added sugars as sugars that are either added during the processing of foods, or packaged as such (including sugars from concentrated fruit or vegetable juices). The category includes obvious culprits — table sugar, brown sugar, high-fructose corn syrup — as well as less recognized ones like dextrose, maltose, evaporated cane juice, barley malt syrup, and coconut sugar. Altogether, researchers have identified more than 60 names used on ingredient labels that indicate added sugar.
Understanding this distinction matters for reading labels accurately. Our guide on reading a nutrition label without getting lost walks through how each panel section works, including where added sugars now appear as a dedicated line item.
Natural Doesn't Mean Sugar-Free
Ingredients like honey, maple syrup, agave nectar, and coconut sugar are all classified as added sugars under U.S. labeling rules and are metabolized similarly to refined cane sugar. A food labeled 'naturally sweetened' can still be high in added sugars. Always check the Nutrition Facts panel for the Added Sugars line, regardless of how the sweetener is described on the front of the package.
Where Added Sugars Are Most Concentrated
The obvious sources — candy, cake, cookies — account for a portion of Americans' added sugar intake, but they are not the whole picture. Data from the Centers for Disease Control and Prevention consistently identify sugar-sweetened beverages as the largest single source of added sugars in the U.S. diet. A single 12-ounce regular soda can contain 35–40 grams of added sugar, close to or exceeding the recommended daily limit for many people.
Beyond beverages, added sugars appear routinely in:
- Flavored yogurts — often containing as much sugar as a dessert item
- Breakfast cereals and granola — including varieties marketed as healthful
- Pasta sauces and ketchup — where sugar balances acidity
- Salad dressings — especially reduced-fat versions, which compensate for removed fat with added sugar
- Bread and crackers — where sugar aids browning and extends shelf life
This is why scanning ingredient lists matters even for savory foods. Marketing language on packaging can be misleading — a topic covered in depth in our article on food label claims that often mislead.
17 tsp
Average daily added sugar intake for U.S. adults
CDC analysis of national dietary data estimates the average American adult consumes around 17 teaspoons of added sugar per day — nearly double the recommended limit.
~40%
Share of added sugars from beverages in U.S. diets
Research published in dietary intake analyses consistently finds that sugary beverages — sodas, sports drinks, fruit drinks — account for roughly 40% of all added sugar consumed by Americans.
10%
Maximum recommended added sugar as share of daily calories
The Dietary Guidelines for Americans recommend that added sugars represent less than 10% of total daily caloric intake for adults and children over age 2.
What the Research Links to Excess Intake
The scientific literature on added sugars has grown considerably over the past two decades, and while causality is complex in nutritional research, consistent patterns have emerged. High intake of added sugars — particularly from beverages — is associated in multiple large observational studies with elevated risk of:
- Weight gain and obesity
- Type 2 diabetes
- Cardiovascular disease and elevated triglycerides
- Non-alcoholic fatty liver disease
- Dental caries (tooth decay)
The proposed mechanisms vary. Liquid sugar calories appear to satisfy hunger less effectively than solid food calories, potentially leading to higher overall intake. High fructose consumption, especially from corn syrup, has been studied for its effects on liver fat metabolism. Chronic blood sugar spikes from frequent sugar consumption may affect insulin sensitivity over time.
It is important to note that most evidence comes from observational studies, which cannot prove causation. Diet is also deeply interconnected — high added sugar intake often accompanies low fiber and micronutrient intake. For a parallel look at one nutrient that tends to be crowded out, see our piece on why most Americans fall short on dietary fiber.
“The evidence linking high added sugar consumption — particularly from sugar-sweetened beverages — to cardiometabolic risk is now substantial enough that major health organizations worldwide have moved toward explicit quantitative limits.”
— Walter Willett, Professor of Epidemiology and Nutrition, Harvard T.H. Chan School of Public Health
This article is for general informational purposes only and is not a substitute for professional medical or nutritional advice. Consult a qualified healthcare provider for guidance specific to your health situation.
Practical Ways to Reduce Added Sugar Intake
Reducing added sugar does not require eliminating enjoyment from eating. A few evidence-informed habits make a meaningful difference:
- Read the Nutrition Facts panel. The Added Sugars line shows grams and percentage of Daily Value per serving — compare it to the serving size listed at the top of the label. Our guide on reading a nutrition label like a comparison shopper shows how to use this for side-by-side product comparisons.
- Scan ingredient lists for alternate sugar names. If multiple sugar aliases appear in the first five ingredients, the product is likely high in added sugar regardless of how it is marketed.
- Prioritize beverages without added sugar. Swapping one sugary drink per day for water, plain sparkling water, or unsweetened tea represents one of the highest-impact single changes supported by research.
- Choose whole food alternatives where feasible. Plain yogurt with fresh fruit, whole grain options with minimal ingredients, and home-prepared sauces all tend to carry less added sugar than their processed counterparts.
For a broader framework on structuring meals to support overall dietary quality, see our guide on building a balanced plate.
Use the Daily Value Percentage as a Quick Benchmark
The % Daily Value for Added Sugars on the Nutrition Facts label is based on 50 grams per day (the 10% threshold for a 2,000-calorie diet). A product with 20% DV or more per serving is considered high in added sugars. Aiming for products where added sugars contribute 5% DV or less per serving helps keep daily intake within recommended ranges across all meals.
