What counts as added sugar?
Sugars added during processing (such as sucrose or dextrose), table sugar, syrups, honey and concentrated fruit or vegetable juices. Sugars naturally present in milk, fruit and vegetables don't count.
Nutrient to limit
Added sugar, the extra sweetness
Added sugars are sugars and syrups put into foods during processing or preparation, or at the table, unlike the natural sugars in fruit and milk4.
What added sugar does for you.
Sweetens foods
Includes table sugar, syrups, honey and juice concentrates added to foods and drinks1.
Adds empty calories
Added sugars bring calories but no nutritional benefit4.
Crowds out nutrients
Too much makes it hard to meet nutrient needs within calorie limits1.
Digested like sugar
Once eaten, added sugars break down to glucose and fructose like other sugars7.
Foods and other sources.
Soft drinksSweet teaEnergy drinksCandyCookiesCakesIce creamSweet cerealsFlavored yogurt
Foods
| Food and serving | Share of U.S. added sugars |
|---|---|
| Desserts & sweet snacks (all) | 19% |
| Soft drinks | 16% |
| Coffee & tea (sweetened) | 11% |
| Candy & sugars | 9% |
| Breakfast cereals & bars | 7% |
| Sandwiches | 7% |
| Cookies & brownies | 6% |
| Fruit drinks | 5% |
| Ice cream & frozen desserts | 5% |
| Higher-fat milk & yogurt | 4% |
Shares of all added sugars eaten in the U.S. (ages 1+) by food category, not amounts per serving; sweetened drinks lead2. Figures from2.
Other names on labels
High fructose corn syrup, molasses, cane sugar, corn sweetener, raw sugar, syrup, honey and fruit juice concentrates4.
One can of soda
A regular soda can has up to 40 g (about 10 teaspoons) of free sugars3.
Hidden in savory foods
Free sugars also hide in foods not usually seen as sweet, such as ketchup3.
Your daily reference amounts.
The same reference table draws the reference lines on your charts in Ayuvo. Needs differ in pregnancy and breastfeeding, which are not covered here.
Under 10% of caloriesReference limit for adults28. In grams it depends on how much you eat (4 kcal per gram):
| Daily calories | Less than |
|---|---|
| 1,600 kcal | 40 g |
| 2,000 kcal | 50 g |
| 2,400 kcal | 60 g |
| 2,800 kcal | 70 g |
- Less than 10% of daily calories (Dietary Guidelines 2020-2025).
- The Dietary Guidelines 2025-2030 say no amount of added sugars is recommended and that one meal should contain no more than 10 g.
Too little, too much.
Signs like these have many possible causes. They are a reason to talk to a clinician, not to self-treat.
Remember these five.
- Added sugars include syrups, honey and juice concentrates, not the sugars in whole fruit or milk.
- Sweetened drinks, desserts, sweet snacks and candy supply over half of added sugars.
- Check the "Includes Added Sugars" line on the Nutrition Facts label.
- Ingredient names like corn syrup, molasses or cane sugar also mean added sugar.
- Swapping sugary drinks for water is a simple way to cut added sugars.
Questions about added sugar.
What is the difference between added sugars and free sugars?
Free sugars, a term used by the World Health Organization, cover sugars added by the manufacturer, cook or consumer plus sugars naturally in honey, syrups and fruit juices. Like added sugars, they exclude the sugars in fresh fruit, vegetables and milk.
Where does most added sugar come from?
In the U.S., sugar-sweetened beverages, desserts and sweet snacks, sweetened coffee and tea, and candy together make up more than half of added sugar intake. Cutting portions, having them less often and choosing lower-sugar options all help.
Get started
Track added sugar in Ayuvo.
Ayuvo charts added sugar by day, week, month and year, with the reference lines from this page, personalised by age and sex where they differ. Supplements you log in Medications count too. Free, with no account.
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Sources
Facts on this page come from these sources, checked on the dates shown. Intake numbers come from Ayuvo's shared reference table, which cites the sources marked for them.
- Added Sugars on the Nutrition Facts Label · U.S. Food and Drug Administration checked 2026-09-27
- Dietary Guidelines for Americans, 2020–2025 · U.S. Department of Agriculture & U.S. Department of Health and Human Services checked 2026-09-27
- WHO calls on countries to reduce sugars intake among adults and children · World Health Organization checked 2026-09-27
- Added Sugars · American Heart Association checked 2026-09-27
- Added Sugar · Harvard T.H. Chan School of Public Health, The Nutrition Source checked 2026-09-27
- Physiology, Carbohydrates (StatPearls) · NCBI Bookshelf, U.S. National Library of Medicine checked 2026-09-27
- Physiology, Nutrient Absorption (StatPearls) · NCBI Bookshelf, U.S. National Library of Medicine checked 2026-09-27
- Dietary Guidelines for Americans, 2025-2030 · U.S. Department of Agriculture and U.S. Department of Health and Human Services checked 2026-09-27
General information, not medical advice. This guide is for healthy adults and does not cover pregnancy, breastfeeding, children or medical conditions. It cannot diagnose or treat anything. Talk to a clinician before starting high-dose supplements, or if you think you may have too little or too much of a nutrient. Spotted an error? Email us.