Nutrition labels can look like a wall of numbers, but added sugars are one of the quickest fields to use when comparing similar foods. The key is to read three things together: the serving size, the grams of added sugars and the Percent Daily Value (%DV).
Total sugars and added sugars are not the same
Total Sugars includes sugars naturally present in foods such as fruit and milk, plus any sugars added during processing. Added Sugars is the portion added during manufacturing or used as a sweetener, including table sugar, syrups, honey and sugars from concentrated fruit or vegetable juices.
On a US Nutrition Facts label, the word “Includes” tells you that the added-sugar amount is already counted inside Total Sugars. You should not add the two numbers together.
Start with serving size
Every amount on the label applies to the stated serving size, not necessarily to the whole package or the amount you usually eat. If a package contains two servings and you eat all of it, the calories, grams and %DV are effectively doubled.
This is why two products should be compared on equivalent serving sizes. A smaller listed serving can make a product appear lower in sugar even when the foods are similar.
Use %DV as a quick comparison tool
The US Food and Drug Administration uses a Daily Value of 50 grams for added sugars on a 2,000-calorie diet. This is a reference value for the label, not a personalized prescription. Individual energy needs vary.
A practical rule is:
- 5% DV or less per serving is considered low.
- 20% DV or more per serving is considered high.
For example, if a yogurt lists 7 grams of added sugars and 14% DV, those 7 grams are part of its total-sugar number. A different yogurt with 3 grams and 6% DV would contribute less added sugar per comparable serving.
A five-second supermarket check
- Check the serving size and servings per container.
- Find “Includes X g Added Sugars.”
- Look at the %DV: closer to 5% is lower; 20% or more is high.
- Compare similar products using similar serving amounts.
- Then scan the rest of the label, especially sodium, saturated fat, fiber and the ingredient list.
This method is more useful than judging a product from front-of-pack words such as “natural,” “light” or “made with fruit.” Those phrases do not replace the nutrition panel.
Where added sugars often appear
Common sources include sugar-sweetened drinks, baked goods, desserts and sweets. They can also appear in foods that do not taste obviously sweet, including sauces, cereals, flavored yogurts and some breads.
The ingredient list can help explain where the added sugars come from. Ingredients are listed by weight, so sweeteners appearing near the beginning may be present in relatively larger amounts. Still, the added-sugars line is the simplest standardized number for comparing products.
Do you need to avoid added sugar completely?
No single label value defines the quality of an entire diet. FDA guidance notes that a limited amount of added sugar can fit within an overall healthy eating pattern. The useful goal is awareness: frequent high-%DV choices can use up more of the daily reference amount while providing less room for nutrient-dense foods.
Children, people managing diabetes and anyone following an individualized nutrition plan may need advice tailored to their circumstances. A registered dietitian or qualified clinician can help interpret labels in that context.
The bottom line
Read serving size first, then added-sugar grams and %DV. Remember that added sugars are already included in Total Sugars. When comparing similar foods, choose the option that better fits your overall diet rather than relying on marketing claims on the front of the package.
Sources: US Food and Drug Administration: Added Sugars on the Nutrition Facts Label; US Food and Drug Administration: How to Understand and Use the Nutrition Facts Label.
This article provides general educational information and is not individualized medical or nutrition advice.
