Label reading
Added sugars and sweeteners: how to read the label and trim the week
Last reviewed: October 2026 by our RD team
If you have ever stood in the cereal aisle wondering whether the “sugar” on the box is the kind to worry about, you are not alone. The label can be read in about ten seconds once you know where to look.
Added sugars are one of the most discussed parts of the American diet, and the advice about them varies by organization. This guide explains the label line, converts grams to teaspoons, compares the targets from the Dietary Guidelines, the AHA, and the FDA, summarizes what regulators and the WHO say about sweeteners, and gives you a gentle four-week plan to turn the dial down. Nothing here is meant to make food feel scary: the goal is a few small, repeatable changes.
Added sugars vs. naturally occurring sugars
The FDA explains that total sugars on the Nutrition Facts label include sugars naturally present in nutritious foods such as milk and fruit, plus any added sugars. Added sugars include sugars added during processing (such as sucrose or dextrose), foods packaged as sweeteners (such as table sugar), syrups and honey, and sugars from concentrated fruit or vegetable juices. They do not include the naturally occurring sugars in milk, fruits, and vegetables. The Dietary Guidelines make the same distinction: fruits and plain milk have naturally occurring sugars that are not counted as added sugars.
The FDA gives a label example for a yogurt with added sweeteners: 7 grams of added sugars and 8 grams of naturally occurring sugars, for 15 grams of total sugar. The 7 grams of added sugars is 14% of the Daily Value.
How to read the label in ten seconds
- Check the serving size first. Everything on the panel is per serving. If you eat two servings, double the numbers.
- Find “Includes ___g Added Sugars” just under Total Sugars. The word “includes” tells you the added sugars are already counted inside the total.
- Look at % Daily Value. The FDA says 5% DV or less is a low source of added sugars, and 20% DV or more is a high source.
- Scan the ingredient list for added sugar names (below).
- Compare two similar products and choose the one with less added sugar that you will still enjoy.
For more on the rest of the label, see our reading food labels guide.
Grams to teaspoons
The AHA notes that there are 4 calories in a gram of sugar, and its examples work out to about 4 grams per teaspoon (a 12-ounce can of regular soda has 10 teaspoons of sugar, or 160 calories). That makes a quick conversion: divide grams by 4.
| Amount | Grams | Teaspoons (about) | Calories |
|---|---|---|---|
| Dietary Guidelines 2025–2030: maximum in one meal | 10 g | 2½ tsp | 40 |
| AHA daily limit for most women (6% of calories) | 25 g | 6 tsp | 100 |
| AHA daily limit for most men (6% of calories) | 37.5 g | 9 tsp | 150 |
| Regular soda, 12 oz (AHA) | 40 g | 10 tsp | 160 |
| FDA Daily Value for added sugars (2,000-calorie diet) | 50 g | 12½ tsp | 200 |
Teaspoons and calories are our arithmetic at 4 grams and 4 calories per gram, which matches the AHA’s examples. The AHA gives 6 and 9 teaspoons; the FDA and Dietary Guidelines figures are in grams or percent.
What the targets say, side by side
Three public sources give three different ways of describing the same idea: less is better, and most people eat more than they realize. We show them neutrally so you can see how they fit together.
| Source | What it says | In grams |
|---|---|---|
| Dietary Guidelines for Americans 2025–2030 (January 2026) | No amount of added sugars or non-nutritive sweeteners is recommended as part of a healthy or nutritious diet; one meal should contain no more than 10 g of added sugars; avoid sugar-sweetened beverages such as soda, fruit drinks, and energy drinks. For snacks, follow the FDA “Healthy” claim limits (for example, no more than 5 g added sugar per ¾ oz whole-grain-equivalent grain snack, or 2.5 g per ⅔ cup equivalent of a dairy snack such as yogurt) | ≤10 g per meal |
| Dietary Guidelines 2020–2025 (as described on the FDA label page) | Limit calories from added sugars to less than 10% of total calories per day | Under 50 g at 2,000 calories |
| American Heart Association | No more than 6% of calories per day: about 100 calories (6 teaspoons) for most women and 150 calories (9 teaspoons) for most men | About 25 g (women), 37.5 g (men) |
| FDA Nutrition Facts label | Daily Value of 50 g based on a 2,000-calorie diet; the FDA page, citing the earlier Dietary Guidelines, says a limited amount of added sugars can be part of an overall healthy eating pattern | 50 g Daily Value |
Sources: DGA 2025–2030; FDA, “Added Sugars on the Nutrition Facts Label” (content current as of March 4, 2026); AHA, “Added Sugars” (reviewed Aug. 2, 2024).
Note that the FDA label page still refers to the older “less than 10 percent” Dietary Guidelines statement and a Daily Value of 50 g; the 2025–2030 edition uses stricter wording. In practice, all three sources point the same direction: sweetened drinks and sweets are the first places to cut, and a few grams from a flavored yogurt or a sauce is a small matter compared with a daily soda.
Where added sugar hides
The FDA says the main sources of added sugars for most Americans are sugar-sweetened beverages, baked goods, desserts, and sweets. The AHA’s list of common sources includes regular soft drinks, sweetened tea and coffee, energy drinks, fruit drinks, candy, ice cream, sweetened yogurts, flavored or sweetened milk, and breakfast cereals and bars. When there is no Nutrition Facts panel, look at the ingredients.
Sugar has many names. The Dietary Guidelines suggest looking for ingredients that include the word “sugar” or “syrup,” or that end in “-ose.” Examples listed include high-fructose corn syrup, agave syrup, corn syrup, rice syrup, fructose, glucose, dextrose, sucrose, cane sugar, beet sugar, turbinado sugar, maltose, lactose, fruit juice concentrate, honey, and molasses. The AHA adds raw sugar and corn sweetener.
What about sweeteners?
“Sugar-free” and “diet” products use sweeteners instead of sugar. Different bodies describe them differently:
| Source | What it says |
|---|---|
| FDA | Six high-intensity sweeteners are approved as food additives: saccharin, aspartame, acesulfame potassium, sucralose, neotame, and advantame. Certain highly purified stevia (steviol glycosides) and monk fruit extracts have had GRAS notices submitted to FDA, which has not questioned them. The agency concluded the approved ones are safe for the general population under certain conditions of use. People with phenylketonuria (PKU) should avoid or restrict aspartame |
| World Health Organization (2023) | Conditionally recommends against using non-sugar sweeteners to control body weight or reduce the risk of noncommunicable diseases. The review found no long-term benefit in reducing body fat and possible undesirable effects from long-term use (an association the WHO says may be confounded). The recommendation does not apply to people with pre-existing diabetes. The WHO advises reducing the sweetness of the diet overall |
| Dietary Guidelines 2025–2030 | Limit foods with low-calorie non-nutritive sweeteners such as aspartame, sucralose, saccharin, xylitol, and acesulfame K; no amount of non-nutritive sweeteners is recommended |
Sources: FDA, “High-Intensity Sweeteners” (content current as of Dec. 19, 2017); WHO news release, May 15, 2023; DGA 2025–2030. The sources classify some products differently: the FDA calls xylitol a sugar alcohol, and the WHO guideline does not apply to sugar alcohols, while the Dietary Guidelines list xylitol among non-nutritive sweeteners.
What this means in practice: if sweeteners help you cut a daily sugary drink, that is a step that regulators consider safe for most people. If your goal is long-term weight control or lower disease risk, the WHO’s advice is to reduce overall sweetness over time rather than rely on substitutes. People with diabetes, PKU, or other conditions should follow their care team’s guidance.
A four-week plan to turn the dial down
Pick this up in any order and at your own pace. One change per week is plenty. Our RD team prefers small, repeatable steps over a full overhaul.
- Week 1: Look, don’t change. Read the Added Sugars line on the five or six packaged foods and drinks you buy most. Write down which three have the highest % Daily Value.
- Week 2: Change one drink. The Dietary Guidelines say to choose water (still or sparkling) and unsweetened beverages and to avoid sugar-sweetened beverages. Try swapping one sweetened drink a day for water, sparkling water, or unsweetened tea. If you add sweetener to coffee or tea, cut back by a little each week.
- Week 3: Change one breakfast or snack item. If you eat a sweetened cereal or yogurt, compare the label with a plain or lower-sugar version, or mix half and half. Add fruit for sweetness, since naturally occurring sugars in fruit are not counted as added sugars.
- Week 4: Check sauces and treats. Look at the added sugars in dressings, sauces, granola bars, and desserts. Keep the treats you love, and enjoy them in smaller amounts or less often.
| If you usually have | Try | Why it helps |
|---|---|---|
| Regular soda or sweetened tea | Sparkling water with citrus, unsweetened tea, or plain water | A 12-oz regular soda has about 40 g of sugar (AHA) |
| Sweetened breakfast cereal or bar | Plain oats or a lower-sugar cereal with fruit on top | Breakfast cereals and bars are on the AHA’s list of common added-sugar sources |
| Flavored yogurt | Plain yogurt with berries or cinnamon | The Dietary Guidelines advise dairy snacks should not exceed 2.5 g added sugar per ⅔ cup |
| Fruit juice | Whole fruit, or juice in a small glass diluted with water | The Dietary Guidelines advise limited portions of 100% juice or diluting it |
| Sweetened coffee drinks | Coffee with milk and a little sweetener, reducing gradually | The AHA lists sweetened tea and coffee as common sources |
Always check the label of the specific product you buy; added sugar levels vary widely between brands.
Frequently asked questions
Is honey or maple syrup better than sugar?
On a Nutrition Facts label, honey and syrups count as added sugars. The FDA says added sugars include sugars from syrups and honey, and the Dietary Guidelines list honey and molasses among added sugar names. Honey and maple syrup are fine in small amounts if you enjoy them, but they do not make a sweetened food “sugar-free.”
Is fruit okay if I am cutting sugar?
Yes. The FDA and the Dietary Guidelines both say the sugars naturally found in fruit (and plain milk) are not added sugars. The Guidelines encourage eating whole fruit; 100% juice should be limited or diluted.
Is diet soda okay?
It depends on your goal. The FDA considers the approved high-intensity sweeteners safe under certain conditions of use, and replacing a regular soda with a diet one cuts the added sugar. The WHO advises against using non-sugar sweeteners for weight control, and the Dietary Guidelines advise limiting low-calorie sweeteners. If you drink diet soda, consider treating it as a stepping stone to water or sparkling water. People with PKU should avoid aspartame.
Do I need to give up sugar completely?
The Dietary Guidelines say no amount of added sugars is recommended, while the FDA label page, citing the earlier Guidelines, says a limited amount can be part of an overall healthy eating pattern. Most people find a middle path (fewer sweet drinks, fewer sweet processed foods, and the occasional treat) easier to keep than zero.
What about sugar and blood sugar levels?
Blood sugar responses depend on the whole meal, your medications, and your health, not only the sugar line. See our guides on blood sugar steadiness, prediabetes basics, and eating with type 2 diabetes. If you have diabetes, follow your care team’s plan.
Is added sugar a concern for kids?
The Dietary Guidelines advise avoiding added sugars during infancy and early childhood, and say no amount of added sugars is recommended for children ages 5–10. Our life stages guide has more, and a pediatrician or dietitian can personalize advice.
Are “no added sugar” and “sugar-free” the same?
No. “No added sugar” means none was added, but total sugars can still be high from fruit or milk. Look at both the Total Sugars and Added Sugars lines, and at the ingredient list for sweeteners.
A short “good enough” check
- I know where to find the Added Sugars line on a label.
- I swapped at least one sweetened drink or snack for a lower-sugar one this week.
- I am not treating any food as “bad” or feeling guilt about it.
- If I have diabetes or another condition, I am following my care team’s advice.
Related reads: reading food labels, ultra-processed food, the 2025–2030 Dietary Guidelines in plain English, and blood sugar steadiness.
Sources
- U.S. Department of Agriculture & U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2025–2030 (January 2026). https://cdn.realfood.gov/DGA.pdf
- FDA. Added Sugars on the Nutrition Facts Label (content current as of March 4, 2026). https://www.fda.gov/food/nutrition-facts-label/added-sugars-nutrition-facts-label
- American Heart Association. Added Sugars (last reviewed August 2, 2024). https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars
- FDA. High-Intensity Sweeteners. https://www.fda.gov/food/food-additives-petitions/high-intensity-sweeteners
- World Health Organization. WHO advises not to use non-sugar sweeteners for weight control in newly released guideline (May 15, 2023). https://www.who.int/news/item/15-05-2023-who-advises-not-to-use-non-sugar-sweeteners-for-weight-control-in-newly-released-guideline
- USDA & HHS. Dietary Guidelines for Americans, 2020–2025 (December 2020). https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
Have a label you are not sure how to read? Our RD team would be glad to hear from you: send us a note, or join the newsletter for calm, practical ideas in your inbox.