Understanding the Difference Between Sugar and Added Sugar on Nutrition Labels

By: Allison Edwards, MS, RDN, LDN, CLC

When you look at a Nutrition Facts label, you’ll notice a section for “Total Sugars” and another line beneath it for “Added Sugars.” But what’s the difference, and why does it matter?

Total sugars include all sugars found in a food or drink—both naturally occurring and added. This means the natural sugar in fruit, vegetables, and dairy products is part of the total sugar count. Added sugars, on the other hand, are sugars that are added during processing or preparation. These can include ingredients like cane sugar, high-fructose corn syrup, honey, or fruit juice concentrates. I like to give the example that a gallon of white milk contains lactose, a natural sugar, so the nutrition label will say “0 grams of added sugar.” However, this varies greatly from a gallon of chocolate milk which usually contains 10 grams of added sugar per serving to make it sweet.

While our bodies process all sugars the same way, added sugars offer no nutritional benefit and can contribute to a variety of health issues, including obesity, type 2 diabetes, and heart disease. That’s why health experts recommend limiting added sugar—not the natural sugar found in whole foods like fruits and white milk.

How Much Added Sugar Is Too Much?

According to the Dietary Guidelines for Americans, added sugars should make up less than 10% of your daily calories. For most adults, that’s no more than:

• 50 grams (12 teaspoons) per day on a 2,000-calorie diet.

The American Heart Association recommends even stricter limits:

• Women: No more than 25 grams (6 teaspoons) of added sugar per day.

• Men: No more than 36 grams (9 teaspoons) per day.

What About Children?

For children under age 2, added sugar is not recommended at all. Despite this, many packaged foods marketed toward toddlers and young children—like fruit snacks, flavored yogurts, granola bars, and even some baby foods—contain added sugars. That’s why it’s so important for parents and caregivers to read labels carefully and choose whole, unprocessed foods when possible. Building healthy eating habits early can set the stage for a lifetime of better health.

In short, keep an eye out for added sugar on the label—and aim to keep them low, especially for the youngest members of your family.