What Is Added Sugar, Exactly?
The term added sugar refers to any sugar or caloric sweetener that is incorporated into a food or beverage during processing or preparation — as opposed to sugar that occurs naturally in a food. Whole fruit contains fructose, and dairy contains lactose, but neither counts as added sugar. When a manufacturer stirs cane sugar into yogurt or a cook adds honey to a marinade, those are added sugars.
Added sugars go by many names on ingredient lists: sucrose, high-fructose corn syrup, dextrose, maltose, agave nectar, and dozens more. Chemically, most are variations of glucose and fructose in different ratios, but the body metabolizes them similarly regardless of the label they carry.
Since 2020, the U.S. Food and Drug Administration (FDA) requires that added sugars appear as a separate line on the Nutrition Facts label, making it easier to spot them. For a deeper look at how to navigate that label, see our guide on reading a Nutrition Facts label without getting lost.
17 tsp
Average daily added sugar intake for U.S. adults
National Health and Nutrition Examination Survey (NHANES) data indicate the average American adult consumes roughly 17 teaspoons of added sugar per day.
10%
Recommended daily calories from added sugar
The Dietary Guidelines for Americans advise keeping added sugar below 10% of total daily calories for adults and children over age 2.
~39g
Added sugar in one 12-oz regular soda
A standard 12-ounce can of regular cola contains approximately 39 grams of added sugar, near or exceeding daily limits set by the AHA.
Where Added Sugar Hides
Soda and candy are obvious culprits, but added sugar appears in many foods that carry a healthy image or taste savory rather than sweet.
- Flavored yogurts can contain as much added sugar per serving as a small dessert.
- Breakfast cereals — including many marketed to adults — routinely contain 10–15 grams per serving.
- Condiments such as ketchup, barbecue sauce, salad dressings, and pasta sauces are concentrated sources.
- Granola bars and protein bars often carry a wellness halo while delivering significant added sweeteners.
- Bread and crackers frequently contain sugar to improve browning and extend shelf life.
- Flavored coffees and teas — especially bottled or café versions — can easily exceed a full day's recommended intake in a single drink.
The practical takeaway: checking the added sugars line on the Nutrition Facts panel is more reliable than guessing by taste or marketing language. A product labeled "natural" or "low-fat" is not necessarily low in added sugar.
When scanning an ingredient list, look for sugar in the first three ingredients — its position signals how much is present. If multiple sweetener names appear scattered throughout, add them together mentally.
Ingredients are listed by weight in descending order. Manufacturers sometimes use several different sweeteners to push each one lower on the list, a practice known as ingredient splitting.
Prioritize reducing sugar from beverages before overhauling your entire diet. Liquid sugar bypasses many of the body's satiety signals and is the easiest category to meaningfully reduce.
Research shows sugar-sweetened beverages are the top source of added sugar in the U.S. diet and that liquid calories are less satiating than equivalent solid food calories.
How Much Is Too Much?
Multiple major health organizations have published guidance on added sugar limits, and they broadly agree.
- The Dietary Guidelines for Americans recommend keeping added sugar below 10% of total daily calories — roughly 50 grams (about 12 teaspoons) on a 2,000-calorie diet.
- The American Heart Association (AHA) sets a stricter target: no more than 25 grams per day for women and 36 grams for men.
- The World Health Organization (WHO) endorses the 10% threshold and suggests that reducing to under 5% provides additional health benefits.
For perspective, a single 12-oz can of regular soda contains roughly 39 grams of added sugar — already near or above many of these limits. Current national survey data consistently shows that Americans consume well above recommended levels on average.
Understanding how added sugar interacts with blood glucose is also useful context. Our article on glycemic index and glycemic load explains how different carbohydrates affect blood sugar differently.
Children Have Lower Thresholds
The Dietary Guidelines for Americans recommend that children under age 2 avoid added sugar entirely. For children ages 2–18, the AHA suggests a limit of no more than 25 grams per day, with sugar-sweetened beverages kept to fewer than 8 ounces per week. If you have questions about your child's diet, consult a pediatrician or registered dietitian rather than applying adult guidelines directly.
What Excess Added Sugar Does to the Body
Research consistently links chronically high added sugar intake with several health concerns, though it is important to note that diet is complex and sugar is rarely the sole cause of any condition.
Cardiovascular Risk
A large prospective study published in JAMA Internal Medicine found that people who got 17–21% of calories from added sugar had a significantly higher risk of cardiovascular disease mortality compared with those who kept intake below 8%. Excess fructose, in particular, appears to raise triglyceride levels and promote inflammation.
Type 2 Diabetes
High consumption of sugar-sweetened beverages is independently associated with greater risk of type 2 diabetes, even after controlling for overall calorie intake and body weight, according to multiple systematic reviews.
Weight and Energy Balance
Added sugar is energy-dense and, especially in liquid form, tends not to trigger the same satiety signals as whole foods. Diets high in added sugar are associated with higher total calorie intake over time. Pairing fiber-rich foods with meals is one evidence-based way to moderate this effect — see our article on fiber: the nutrient most Americans don't get enough of for practical strategies.
Dental Health
Sugar feeds the oral bacteria that produce acids responsible for tooth decay. Frequency of exposure matters as much as total amount — sipping a sugary drink throughout the day is more damaging to teeth than consuming the same amount quickly.
Realistic Ways to Cut Back
Drastically eliminating sugar overnight is neither necessary nor, for most people, sustainable. Small consistent changes tend to produce lasting results.
- Audit your beverages first. Liquid calories from soda, juice drinks, sweetened coffee, and energy drinks are the single largest source of added sugar in the American diet. Swapping even one sweetened drink per day for water, sparkling water, or unsweetened tea delivers a meaningful reduction.
- Choose plain over flavored. Plain yogurt, plain oatmeal, and unsweetened nut butters allow you to control what — and how much — sweetener you add.
- Use fruit as a sweetener. Mashed ripe banana, unsweetened applesauce, or fresh berries can replace some or all of the added sugar in baked goods and breakfast dishes without eliminating sweetness.
- Read labels on "health" foods. Compare added sugar grams across similar products — there is often wide variation even within the same category.
- Retrain your palate gradually. Reducing sugar in coffee or tea by small increments over several weeks allows taste preferences to adjust without the experience of deprivation.
Start With One Swap, Not a Overhaul
Behavior-change research consistently shows that targeting one specific habit at a time produces better long-term adherence than attempting a complete dietary overhaul. Choose the single highest-sugar item in your daily routine and work on replacing or reducing it for two to three weeks before moving on to the next.
This article provides general nutrition information and is not a substitute for personalized advice from a registered dietitian or qualified healthcare professional.
The content on this site is for informational purposes only and is not a substitute for professional advice. Always consult a qualified professional for guidance specific to your situation.