Decoding the Label: How can you use the information on food labels to help you identify foods that are high in added sugars?

November 1, 2025 •

3 min read

According to the Centers for Disease Control and Prevention, the average American consumes far more added sugar than is recommended, often from processed foods. Learning how can you use the information on food labels to help you identify foods that are high in added sugars is an essential skill for managing your daily intake and improving your health.

Quick Summary

This guide outlines how to interpret the modern Nutrition Facts panel and ingredient list to spot high levels of added sugar. Understand the difference between total and added sugars, recognize hidden names, and use the Percent Daily Value to make informed food choices.

Key Points

New Label Features: The updated Nutrition Facts label now explicitly lists "Added Sugars" under "Total Sugars," making it easier to distinguish from natural sugars.
Check the Percent Daily Value (%DV): Use the %DV for added sugars to quickly determine if a product is a high (20% or more) or low (5% or less) source per serving.
Scan the Ingredient List: Ingredients are listed by weight, so if a form of sugar is one of the first few items, the product contains a significant amount.
Recognize Hidden Names: Familiarize yourself with the many names for added sugars, such as those ending in "-ose," various syrups, and fruit juice concentrates.
Compare Similar Products: Use food labels to compare options like plain versus flavored yogurt to see the difference in added sugar content.
Understand Health Impacts: High added sugar intake is linked to chronic diseases like obesity, heart disease, and type 2 diabetes.
Prioritize Whole Foods: Choosing whole foods like fruits and vegetables provides natural sugars with beneficial fiber and nutrients, unlike added sugars which offer empty calories.

Mastering the Nutrition Facts Panel

With updates mandated by the FDA, the Nutrition Facts label offers a clearer picture of a product's sugar content. This can help identify foods high in added sugars.

The 'Includes Added Sugars' Line

The updated label includes an "Includes Xg Added Sugars" line, positioned under "Total Sugars". This distinguishes naturally occurring sugars from those added during processing. For instance, yogurt may show a higher "Total Sugars" but a lower "Added Sugars," indicating some sugars are natural. Focusing on the "Added Sugars" line reveals the amount of extra sugar added by the manufacturer.

Understanding the Percent Daily Value (%DV)

The label also features the Percent Daily Value (%DV) for added sugars. The FDA's Daily Value for added sugars is 50 grams per day, based on a 2,000-calorie diet. The %DV per serving shows its contribution to this limit. Using the "5/20 rule" helps interpret this:

5% DV or less per serving is low in added sugars.
20% DV or more per serving is high in added sugars.

Comparing the %DV between products aids in selecting lower-sugar options, which is useful for items like cereals or granola bars.

Deciphering the Ingredient List

The ingredient list provides details on added sugar content. Ingredients are listed by weight, with the heaviest first. A form of sugar listed among the initial ingredients suggests a high added sugar content. This is important for products like condiments and sauces where sweetness might not be expected.

The Many Names of Added Sugar

Manufacturers use various names for added sugar to obscure the total amount. These can be scientific terms or less common names. Here are some common names to look for:

Words ending in "-ose": Sucrose, dextrose, fructose, maltose, glucose.
Syrups: High-fructose corn syrup (HFCS), corn syrup, rice syrup, barley malt, maple syrup.
Nectars: Agave nectar, peach nectar.
Sugars: Brown sugar, cane sugar, raw sugar, beet sugar, confectioner's sugar.
Other names: Molasses, honey, fruit juice concentrates, caramel, maltodextrin.

Seeing multiple sugar names throughout the list indicates a likely high added sugar content, even if no single sugar is listed at the top.

Comparison and Practical Tips

Comparing similar products is an effective way to apply these skills.

Comparison Table: Yogurt Selection


Yogurt Type	Serving Size	Total Sugars	Added Sugars	%DV Added Sugars	Primary Sweetener Source(s)
Plain Greek Yogurt	1 container	6g	0g	0%	Natural (lactose)
Flavored Fruit Yogurt	1 container	18g	12g	24%	Added fruit concentrate, sucrose
Kids' Strawberry Yogurt	1 container	22g	16g	32%	High-fructose corn syrup, fruit juice concentrate

This table shows how flavored yogurts can have significantly more added sugar than plain versions. Choosing plain yogurt and adding fruit can reduce sugar intake.

Making Healthier Choices

Choose unsweetened options: Select plain yogurt, unsweetened milk alternatives, and unflavored oatmeal, then add natural flavorings like cinnamon or berries.
Look for a low %DV: Aim for products with 5% DV or less for added sugars.
Be wary of claims: Terms like "natural" or "contains fruit" don't guarantee a low added sugar product. Always check the labels.

The Health Context of Added Sugars

High added sugar intake is linked to chronic health problems like obesity, type 2 diabetes, heart disease, and tooth decay. Unlike natural sugars in whole foods that come with fiber and vitamins, added sugars provide empty calories with minimal nutritional value. Limiting added sugar can reduce these health risks and improve overall well-being.

Conclusion

By understanding how to read the updated Nutrition Facts label and ingredient list, consumers can manage their dietary choices. The "Includes Added Sugars" line and %DV are useful tools for comparing products and making healthier decisions. This knowledge helps reduce empty calorie intake and the risk of chronic diseases, supporting a better nutrition diet and healthier lifestyle. Consistent use of these skills simplifies healthy choices at the supermarket.

For more detailed information on interpreting the Nutrition Facts label, visit the official website of the U.S. Food and Drug Administration.

Frequently Asked Questions

Total sugars on a food label include all sugars, both naturally occurring (like those in fruit and milk) and added during processing. Added sugars are listed separately and reflect only the sweeteners put into the product by the manufacturer.

Ingredients are listed in descending order by weight, so if sugar or one of its many alternative names appears near the beginning of the ingredient list, the product likely contains a high amount of added sugar.

Common hidden names for added sugars include ingredients ending in "-ose" (e.g., dextrose, fructose), syrups (e.g., corn syrup, maple syrup), and other terms like cane sugar, molasses, honey, and fruit juice concentrates.

The % Daily Value (%DV) helps you with this. A product with 5% DV or less for added sugars is considered low, while one with 20% DV or more is considered high.

Be cautious and always verify with the label. 'No added sugar' means no sugars were added during processing, but the product may still contain natural sugars or have a high total sugar content. 'Reduced sugar' means it has at least 25% less sugar than the original version, but this can still be a high amount.

Added sugars contribute calories but offer no essential nutrients, making them a source of "empty calories". In contrast, naturally occurring sugars found in whole foods like fruits often come packaged with beneficial fiber, vitamins, and minerals.

Limiting added sugar intake is important for preventing and managing health conditions such as obesity, type 2 diabetes, and heart disease. Excessive consumption is linked to weight gain and chronic inflammation, both of which are risk factors for cardiovascular problems.