Added sugars versus total sugars
The Nutrition Facts label shows total sugars and, since 2020, added sugars on a separate line. Added sugars are the ones put in during processing or cooking, including table sugar, syrups, honey and fruit juice concentrates. Sugars naturally present in milk and whole fruit are not counted as added. Health limits apply to added sugars.
- Teaspoons = grams of sugar ÷ 4
- Calories from sugar = grams × 4
- Share of calories = calories from sugar ÷ calories per day
Worked example
A 12 oz can of regular cola contains about 39 g of added sugars. For a man eating 2,000 calories a day:
- Teaspoons: 39 ÷ 4 = 9.8 teaspoons.
- Share of the 50 g Daily Value: 78%.
- Share of the AHA limit for men (36 g): 108%, over the limit with one drink.
- Calories: 39 × 4 = 156 kcal, or 7.8% of daily calories.
Daily limits
| Guideline | Limit | On a 2,000-calorie diet |
|---|---|---|
| Dietary Guidelines for Americans | under 10% of calories | under 50 g (12 tsp) |
| FDA Daily Value | 50 g | 50 g |
| American Heart Association, men | 36 g (9 tsp) | 36 g |
| American Heart Association, women and children | 25 g (6 tsp) | 25 g |
The Dietary Guidelines advise avoiding added sugars entirely for children under 2.
Common sources
| Food or drink | Added sugars |
|---|---|
| Regular soda, 12 oz | about 39 g |
| Sweetened coffee drink, 16 oz | 30 to 60 g |
| Flavored yogurt, 6 oz | 10 to 20 g |
| Breakfast cereal, 1 cup | 5 to 20 g |
| Granola bar | 7 to 12 g |
| Ketchup, 1 tbsp | about 4 g |
Sugar-sweetened beverages are the largest single source of added sugars in the US diet.
Why limit added sugars
Added sugars bring calories without vitamins, minerals or fiber. A high intake is linked to weight gain, type 2 diabetes, heart disease and tooth decay. Sugary drinks are especially easy to overconsume because liquid calories do not make you feel full.
Tips to cut back
- Swap sugary drinks for water, sparkling water or unsweetened tea and coffee.
- Check the added sugars line and the % Daily Value: 5% or less is low, 20% or more is high.
- Choose plain versions of yogurt and cereal and add fruit yourself.
- Watch the names: corn syrup, dextrose, maltose, cane juice and nectar are all added sugars.
- Cut gradually: your taste adapts within a few weeks.
This calculator is for general information and education. It is not medical advice and does not replace the judgment of a doctor, nurse or pharmacist who knows the full clinical picture.