Can something be sugar-free and have carbs?

October 20, 2025 •

4 min read

According to the FDA, a product can be labeled "sugar-free" if it contains less than 0.5 grams of sugar per serving, but this does not mean it's free of carbohydrates. This distinction is critical for anyone managing their carbohydrate intake, including those with diabetes or following a low-carb diet.

Quick Summary

This article explains that a product can be sugar-free yet still contain carbohydrates, as sugars are only one type of carbohydrate. It details the role of sugar alcohols, starches, and fiber, and provides a guide on how to read nutrition labels to identify the total carbohydrate content.

Key Points

Sugar is a carb, but not all carbs are sugar: Foods can be sugar-free yet contain other carbohydrates like starches, fiber, and sugar alcohols.
"Sugar-free" means less than 0.5g sugar per serving: The FDA regulation for "sugar-free" products allows them to still contain other carbohydrates and artificial sweeteners.
Sugar alcohols are carbohydrates: These sugar substitutes, like xylitol and erythritol, contribute to a product's total carb count, even though they have a lesser impact on blood sugar.
Always check the Total Carbohydrate count on the nutrition label: This number provides the most accurate information regarding a product's overall carbohydrate content.
"No added sugar" products can still be high in carbs: This label simply means no sugar was added during processing, but the food can still contain natural sugars from ingredients like fruit.
Fillers and bulking agents contribute carbs: Many sugar-free powdered sweeteners add ingredients like maltodextrin and dextrose, which contain carbs and calories.

The Fundamental Difference Between Sugars and Carbs

Many people mistakenly use the terms "sugar" and "carbohydrate" interchangeably, but a crucial nutritional difference exists. All sugars are carbohydrates, but not all carbohydrates are sugars. Carbohydrates are a macronutrient class that includes sugars, starches, and fiber. Therefore, a food can be manufactured without adding sugar and still contain starches or fibers, which are also carbs.

Deconstructing the "Sugar-Free" Label

The US Food and Drug Administration (FDA) has specific regulations for the "sugar-free" claim. For a product to wear this label, it must contain less than 0.5 grams of total sugars per serving. This total includes both natural sugars (like lactose in milk) and any added sugars. What this label doesn't control for are other carbohydrate sources. For instance, a "sugar-free" cookie could be made with flour (a starch) and use sugar alcohols for sweetness, all of which contribute to the total carbohydrate count. This is why relying solely on the "sugar-free" claim is not enough for those monitoring their carbohydrate intake.

The Role of Sugar Alcohols and Other Ingredients

Manufacturers often replace sugar with sugar alcohols (also known as polyols) to maintain a sweet taste in "sugar-free" products. Common examples include xylitol, erythritol, and maltitol, and you can spot them on an ingredient list by their "-itol" suffix. Although they are carbohydrates, sugar alcohols are not fully metabolized by the body, so they have a lower calorie count and a smaller impact on blood sugar levels than regular sugar. However, their effect is not zero. Erythritol has a near-zero caloric and glycemic impact, while others, like maltitol, can still affect blood sugar and digestion. Other carb-containing ingredients, such as flour, fillers like maltodextrin, and even concentrated fruit juices, are also added to processed "sugar-free" foods, all of which elevate the total carbohydrate content.

Reading Nutrition Labels with a Critical Eye

To understand what you're truly consuming, it's essential to look beyond the marketing on the front of the package. The Nutrition Facts label provides the necessary details to make an informed choice.

Here's what to look for:

Serving Size: The total sugar and carb values are calculated per serving. If you eat more than one serving, you must adjust the values accordingly.
Total Carbohydrate: This is the most important number for tracking overall carb intake. It combines all types of carbohydrates, including sugars, fiber, and starches.
Dietary Fiber: Fiber is a type of carbohydrate that your body doesn't digest, so it has a minimal effect on blood sugar. Some people subtract fiber from the total carbohydrates to calculate "net carbs," but this isn't an FDA-regulated term.
Total Sugars and Added Sugars: The FDA now requires that total sugars and added sugars be listed separately. This helps you distinguish between naturally occurring sugars and those added during processing. However, even naturally occurring sugars in ingredients like fruit juice still count toward your total carb count.
Ingredient List: Ingredients are listed in descending order by weight. If you see sugar, sugar alcohols, or fillers like maltodextrin near the top, the product is primarily made of these carbohydrates.

Comparison of Sugar-Free Labels


Feature	"Sugar-Free"	"No Added Sugar"	"Unsweetened"
Total Sugar Content	Less than 0.5g total sugar per serving.	Can be high in total sugar due to naturally occurring sugars.	Very low total sugar, containing only trace amounts from natural sources.
Sweeteners Allowed?	Artificial sweeteners or sugar alcohols often used to provide sweetness.	Sweetness comes exclusively from naturally occurring sugars in ingredients.	No sugars or sweeteners of any kind are added.
Carbohydrate Content	Can still contain a significant amount of carbs from starches and sugar alcohols.	May have substantial carbs from natural ingredients like fruits.	Carbohydrate content is generally low, depending on the product.
Example	Diet soda, sugar-free candy.	No added sugar peanut butter, unsweetened applesauce.	Black coffee, unsweetened almond milk.

Conclusion: Read Beyond the Headline

The answer to the question, "Can something be sugar-free and have carbs?" is a definitive yes. Consumers must be aware that the "sugar-free" label is not a synonym for low-carb or carb-free. Understanding the difference between various types of carbohydrates—including sugar alcohols, starches, and fiber—is key to interpreting nutrition labels accurately. For those managing their intake for health reasons, a quick glance at the Total Carbohydrate line on the Nutrition Facts panel is far more informative than the marketing claims on the product's packaging. Making informed decisions requires a bit of detective work, but it ensures you have full control over your diet and health. Learn more about nutrition labels and sugar on the FDA website.

Frequently Asked Questions

No, a sugar-free product is not necessarily calorie-free. While it contains less than 0.5 grams of sugar per serving, it can still have calories from other macronutrients like carbohydrates (starches and sugar alcohols), fat, and protein.

A "sugar-free" product has less than 0.5g of total sugar per serving, which includes both natural and added sugars. A "no added sugar" product contains no added sugar during processing, but can still have high levels of naturally occurring sugars, such as those found in fruits or dairy.

Yes, but to a lesser extent than regular sugar. Different sugar alcohols have varying effects. For instance, maltitol can raise blood sugar more than erythritol. Those with diabetes should monitor their intake carefully.

To find hidden carbs, read the ingredient list and look for starches, maltodextrin, and ingredients ending in "-itol" (sugar alcohols). Always check the Total Carbohydrate section on the Nutrition Facts panel for the most accurate information.

Net carbs refer to the total carbohydrates minus dietary fiber and, in some cases, sugar alcohols. This calculation, primarily used in low-carb diets, is not regulated by the FDA and can be misleading, so it's best to prioritize the total carbohydrate count.

The FDA allows products with less than 1 gram of carbs and under 4 calories per serving to be labeled "zero calories". Manufacturers often use fillers like dextrose or maltodextrin, which contain carbs, to add bulk to a packet containing a powerful sweetener.

No, moderation is key. Overconsumption of sugar alcohols can lead to digestive discomfort like gas, bloating, and diarrhea. Many sugar-free products also contain calories from fats and proteins, so they should be consumed mindfully as part of a balanced diet.