How to read added sugars on the Nutrition Facts label
A quick look at the Nutrition Facts label can tell you whether a packaged food is low or high in added sugars. The key is to compare the grams, the % Daily Value, and the serving size.
If you want a fast way to spot packaged foods that are high in added sugar, start with the Nutrition Facts label. The added sugars line tells you how much sugar was added during processing, and the % Daily Value gives you a quick sense of whether that amount is low or high.
That number does not tell the whole story of a food, but it can help you compare brands, spot sweeter products, and make steadier choices in the grocery aisle. The FDA says the label is meant to make that kind of comparison easier.
Where to find added sugars on the label
On the Nutrition Facts label, total sugars includes both naturally occurring sugars and any sugars added to the product. Added sugars are listed separately so you can tell how much was put in during processing.
That matters because a food can have sugar from milk or fruit and still also contain added sugar. The FDA notes that the word “includes” on the label means the added sugars are part of the total sugars count.
The FDA numbers to know
The Daily Value for added sugars is 50 grams per day, based on a 2,000-calorie diet. The FDA also uses simple shortcuts on the label: 5% Daily Value or less is considered low, and 20% Daily Value or more is considered high.
Those thresholds are useful for quick shopping decisions. A product with 5% Daily Value or less for added sugars is a lower-sugar choice than one with 20% Daily Value or more, all else being equal.
How that fits with national guidance
The Dietary Guidelines for Americans advise limiting calories from added sugars to less than 10% of total calories each day. For a 2,000-calorie pattern, that works out to about 50 grams of added sugars a day.
The CDC also advises limiting added sugars and says too much added sugar can contribute to weight gain, obesity, type 2 diabetes, and heart disease. That is one reason public health guidance encourages people to read labels instead of relying only on package claims.
Where added sugars often show up
FDA says the main sources of added sugars for most Americans are sugar-sweetened beverages, baked goods, desserts, and sweets. The CDC also points to sugary drinks as a common source of added sugars in the U.S. diet.
In practice, that means added sugars often show up in soda, sweet tea, sports drinks, flavored coffees, cereal, granola bars, flavored yogurt, sweet snacks, and packaged desserts. Some of these foods may seem routine, so the label is especially helpful when a product does not taste obviously sweet.
How to use the label in real life
Start by checking the serving size. A package may look like one serving, but the label may list nutrition facts for two or more servings. If you eat the whole package, you may be getting more added sugar than the front of the package suggests.
Next, compare brands or varieties. Plain yogurt and flavored yogurt can have very different added sugar amounts. The same is true for breakfast cereals, snack bars, and drinks. The ingredient list can also help: names such as cane sugar, corn syrup, dextrose, fructose, honey, and syrup usually signal added sugar.
If you want a quick rule of thumb, choose lower % Daily Value numbers when you can, especially for foods you eat often. Over time, those small swaps can reduce how much added sugar you get without making every meal feel restrictive.
A simple bottom line
Label literacy helps you spot added sugars, but a healthy diet is about the full pattern of what you eat and drink. Fruits, vegetables, beans, whole grains, proteins, and unsweetened dairy can all fit into that pattern too.
If you are unsure how to balance added sugar with other nutrition needs, a registered dietitian or other clinician can help tailor advice to your health goals.
Sources
Editorial note: Weence articles are researched from cited public-health, medical, regulatory, journal, and reputable news sources and may be drafted with AI assistance. They are checked for source support, clarity, and safety guardrails before publication.
This article is for general informational purposes only and is not medical advice. Research findings can be early or incomplete, and health guidance can change. Always talk with a qualified healthcare professional about personal symptoms, diagnosis, medications, vaccines, screenings, or treatment decisions. If you think you may have a medical emergency, call emergency services right away.
