Does natural cane sugar count as added sugar? The definitive nutrition guide

October 17, 2025 •

4 min read

The average American consumes around 17 teaspoons of added sugar per day, often without realizing it. One common misconception revolves around cane sugar, with many wondering, 'Does natural cane sugar count as added sugar?' The answer is a clear yes, according to health experts and official labeling guidelines.

Quick Summary

Clarifying that any sugar added during food processing, including natural cane sugar, is classified as an added sugar by the FDA. This guide outlines how to identify it on nutrition labels and explains why its nutritional impact differs from the naturally occurring sugars found in whole foods.

Key Points

Official Classification: Health authorities like the FDA classify natural cane sugar as an added sugar when it's used as an ingredient in food or beverages.
Labeling Transparency: The Nutrition Facts label explicitly lists 'Added Sugars' separately from 'Total Sugars,' making it easier for consumers to track their intake.
Nutrient Differences: Unlike naturally occurring sugars in whole fruits and vegetables, cane sugar provides empty calories without fiber, vitamins, or minerals.
Hidden Ingredients: Food manufacturers often use aliases for cane sugar and other sweeteners; checking the ingredient list is crucial for accurate identification.
Health Impact: Excessive consumption of cane sugar carries the same health risks as other added sugars, including weight gain, diabetes, and heart disease.
Focus on Whole Foods: Prioritizing whole foods and limiting all types of added sugars is the most effective strategy for a healthier diet, regardless of the sweetener's origin.

The Official Definition: Understanding Added Sugars

Confusion often arises from the word 'natural.' While cane sugar originates from the natural sugarcane plant, it undergoes processing to be extracted and refined before being added to food products. The key distinction isn't the source, but the application. The U.S. Food and Drug Administration (FDA) defines added sugars as any sugars, syrups, and other caloric sweeteners that are put into foods or beverages during processing or preparation. This includes a wide range of sweeteners, from white sugar and high-fructose corn syrup to honey, agave, and yes, cane sugar.

The FDA requires the amount of 'Added Sugars' to be listed separately on the updated Nutrition Facts label, helping consumers distinguish between sugars naturally present in whole foods and those that are added during manufacturing. For example, the sugar in a plain yogurt is naturally occurring (lactose), but if a brand adds cane sugar for flavor, that is counted as an added sugar. The change in labeling was implemented to provide greater transparency and help Americans make more informed dietary choices, aligning with federal dietary guidelines that recommend limiting added sugar intake.

Natural vs. Added Sugar: A Nutritional Perspective

For health purposes, the context in which you consume sugar is crucial. The sugar found naturally in fruits, for instance, comes bundled with beneficial fiber, vitamins, and minerals. The fiber helps to slow down the absorption of sugar into the bloodstream, preventing rapid spikes in blood glucose levels. In contrast, added sugars like cane sugar are isolated sweeteners that offer little to no nutritional value beyond empty calories.

Here's a breakdown of the nutritional differences:

Whole Fruits: Contain natural sugars (fructose) alongside fiber, antioxidants, and essential nutrients. The fiber promotes a slower, more stable energy release.
Dairy (Plain): Contains natural sugars (lactose) along with protein and calcium. The protein and fat also help regulate blood sugar response.
Added Cane Sugar: Contains sucrose, which is broken down quickly into glucose and fructose. It lacks fiber and other nutrients, leading to a faster and more pronounced blood sugar spike.

Ultimately, your body metabolizes the sugar molecules from an apple and a teaspoon of cane sugar similarly, but the overall nutritional package is what matters. The apple provides sustained energy and health benefits, while the added sugar simply contributes to your daily calorie count without adding value.

Decoding the Ingredient List

To truly identify added sugars, you must go beyond the sugar-related entries on the Nutrition Facts panel and examine the full ingredient list. Food manufacturers use many different names to refer to added sweeteners to avoid having 'sugar' listed as the first ingredient.

Common aliases for added sugar include:

Brown sugar
Corn syrup or high-fructose corn syrup
Fruit juice concentrates
Honey or maple syrup
Molasses
Raw sugar
Syrup
Terms ending in '-ose,' such as dextrose, glucose, and sucrose
Evaporated cane juice
Turbinado sugar

When reading a label, if you see any of these terms, especially near the top of the ingredient list, you can be sure the product contains added sugar.

Cane Sugar and Other Added Sweeteners: A Comparison

While some may think cane sugar is a 'better' option than high-fructose corn syrup (HFCS), experts stress that in the context of added sugars, the source makes little difference to your long-term health. Both are processed, isolated sweeteners that the body handles in a similar fashion, providing empty calories that can contribute to health problems when consumed excessively.


Feature	Natural Cane Sugar	High-Fructose Corn Syrup (HFCS)	Honey & Maple Syrup
Source	Sugarcane plant	Corn starch	Nectar, tree sap
Processing	Varies (from minimal for raw cane to more for white sugar)	Chemical process to convert glucose to fructose	Varies (often processed to varying degrees)
Composition	Sucrose (50% glucose, 50% fructose)	Typically 55% fructose, 45% glucose in most sodas	Mix of glucose and fructose, with trace minerals
Health Impact	Added sugar, provides empty calories, same risks as HFCS in excess	Added sugar, provides empty calories, associated with health risks	Added sugar, provides empty calories, should be consumed in moderation
FDA Classification	Added Sugar	Added Sugar	Added Sugar

Mitigating the Health Risks of Added Sugar

Excessive added sugar consumption has been linked to numerous negative health outcomes, including weight gain, heart disease, insulin resistance, and an increased risk of type 2 diabetes. Limiting intake is a key step toward a healthier lifestyle. The American Heart Association recommends limiting daily added sugar intake to no more than 6 teaspoons (25 grams) for women and 9 teaspoons (36 grams) for men.

Here are practical ways to reduce your consumption:

Choose whole foods: Opt for whole fruits over fruit juices and plain yogurt over sweetened versions.
Read ingredient labels carefully: Look for hidden sources of sugar using the list of aliases mentioned above.
Flavor with natural alternatives: Use spices like cinnamon and vanilla, or incorporate pureed fruits like bananas or applesauce in baking.
Reduce gradually: If you sweeten your coffee, for instance, cut back by half a teaspoon at a time.
Stay hydrated: Drinking plenty of water can help curb cravings.

Making conscious choices and being aware of how cane sugar is classified on nutritional labels is the first step toward managing your intake. For more information on reading food labels, you can visit the FDA's official website.

Conclusion

To answer the question, does natural cane sugar count as added sugar?—yes, it absolutely does when used as an ingredient in food processing. While its source is natural, it behaves in the body just like any other added sweetener, contributing empty calories without the valuable nutrients found in whole foods. Focusing on the distinction between naturally occurring sugars and added sugars is far more important for your health than debating the merits of one added sweetener over another. By prioritizing whole foods and carefully reading food labels, you can take control of your added sugar intake and make significant improvements to your diet.

Frequently Asked Questions

While natural cane sugar may be less refined and retain trace amounts of molasses and minerals, it is still classified as an added sugar. The body processes it in a similar way to table sugar, and in excess, it poses the same health risks.

You can determine if a product contains added cane sugar by checking the ingredient list. Look for terms like 'cane sugar,' 'evaporated cane juice,' or 'raw sugar.' The new Nutrition Facts label also lists 'Includes Added Sugars' under 'Total Sugars'.

Sugars from 100% fruit juice concentrate are considered added sugars, while the natural sugars in whole, intact fruit are not. The process of concentrating the juice removes the fiber that helps regulate sugar absorption.

The American Heart Association recommends that most women consume no more than 6 teaspoons (25 grams) and most men no more than 9 teaspoons (36 grams) of added sugar per day.

From a health perspective, there is no significant benefit to choosing one over the other. Both are added sugars that provide empty calories. The focus should be on reducing overall added sugar intake rather than swapping one type for another.

Cane sugar is sucrose (a 50/50 mix of glucose and fructose), while high-fructose corn syrup typically has a slightly higher fructose content. Both are broken down by the body similarly, and excessive consumption of either can contribute to health issues like fatty liver disease.

Healthier alternatives include using whole fruits, berries, date paste, or spices like cinnamon and vanilla. For beverages, consider using a small amount of honey or maple syrup in moderation, as they also count as added sugars.