Foods With the Most High Fructose Corn Syrup to Watch For

October 17, 2025 •

5 min read

According to the American Heart Association, the average American consumes about 17 teaspoons of added sugars daily, much of which comes from sources containing high fructose corn syrup (HFCS). While it is found in many sweet treats, this sweetener is also a hidden ingredient in countless processed foods, making it vital to know what foods contain the most high fructose corn syrup.

Quick Summary

This article outlines the most significant sources of high fructose corn syrup in the modern diet, revealing its prevalence in beverages, baked goods, and even unexpected savory items. It explains why manufacturers use this sweetener and provides practical tips for identifying and reducing intake through careful label reading and selecting whole food alternatives.

Key Points

Beverages are the largest source: Sugar-sweetened drinks like soda, juice cocktails, and energy drinks are the number one contributor of high fructose corn syrup (HFCS) to the average diet.
HFCS is in common packaged goods: Beyond sweet drinks, HFCS is prevalent in processed baked goods, breakfast cereals, candies, and snack cakes.
Hidden in savory foods: Surprising sources include many common condiments like ketchup, barbecue sauce, and some salad dressings.
Also found in canned items: Look for HFCS in canned fruits packed in syrup and certain canned soups.
Read nutrition labels carefully: Always check the ingredients list on packaged foods, as HFCS can be listed under other names like maize syrup or corn sugar.
Reduce processed food intake: The easiest way to avoid HFCS is to focus on consuming more whole, unprocessed foods and cooking at home.
HFCS is not nutritionally superior to sugar: From a metabolic and health perspective, HFCS and table sugar (sucrose) are very similar, and excessive intake of either is unhealthy.
Small changes make a difference: Simple swaps like choosing unsweetened yogurt, water over soda, and pure maple syrup instead of pancake syrup can reduce intake.

The Unexpected Prevalence of High Fructose Corn Syrup

High fructose corn syrup (HFCS) has become a ubiquitous ingredient in the modern food supply, primarily due to its low cost, sweetness, and ability to extend the shelf life of products. Derived from cornstarch, it is chemically engineered to contain a blend of fructose and glucose, similar to table sugar, but with different proportions depending on the type (e.g., HFCS 42 or HFCS 55). While it is widely understood to be in obvious sweets, many people are unaware of its presence in a vast array of processed foods. Knowing where it hides is the first step toward reducing your consumption.

Beverages: The Largest Source of HFCS

Sugar-sweetened beverages (SSBs) are consistently cited as the single largest contributor of HFCS and other added sugars to the American diet. A single large soda or sweetened fruit drink can contain a significant portion of the recommended daily sugar intake. The high concentration of rapidly absorbed fructose in these liquids contributes to a range of health concerns, including increased risk of weight gain, heart disease, and Type 2 diabetes.

Sodas and Soft Drinks: Classic colas, lemon-lime sodas, and other carbonated beverages are loaded with HFCS, often as one of the first ingredients listed.
Juice Drinks and Cocktails: Many products marketed as fruit juice, especially "juice cocktails" or drinks with added sugars, rely heavily on HFCS for sweetness instead of natural fruit sugars.
Energy and Sports Drinks: These beverages are designed to provide a quick energy boost, and HFCS is a primary component, along with other ingredients.
Sweetened Teas and Coffees: Bottled iced teas and pre-sweetened coffee drinks found in stores are another common source of HFCS.

Processed Baked Goods and Cereals

Walk down the breakfast aisle, and you'll find HFCS hiding in many products. Manufacturers use it in baked goods not just for sweetness, but also for moisture retention and to achieve desirable browning.

Breakfast Cereals: Many popular brands of breakfast cereal, particularly those marketed toward children, contain HFCS.
Packaged Pastries and Snack Cakes: Products like doughnuts, toaster pastries, and snack cakes are notorious for their high HFCS content.
Bread: Even seemingly innocent items like sliced white bread and certain whole-grain varieties may contain HFCS to improve flavor and shelf life.
Crackers: Some varieties of crackers use HFCS to achieve a specific texture and taste, which may surprise those who assume crackers are a purely savory snack.

Condiments, Sauces, and Dressings

One of the most surprising and significant sources of hidden HFCS is in savory products like condiments and sauces. The sweetness often balances acidity, but the amount of added sugar can add up quickly. It's especially prevalent in mass-produced, conventional versions of these products.

Ketchup: Most major ketchup brands contain a considerable amount of HFCS.
Barbecue Sauce: This sauce often relies on a sweet and smoky profile, with HFCS being a key ingredient.
Salad Dressings: Many creamy and even vinaigrette dressings use HFCS as a sweetener.
Syrups and Jams: While you might expect maple-flavored syrups to contain sugar, many contain HFCS as a primary ingredient. Similarly, many fruit jams and jellies use it instead of or in addition to regular sugar.

Canned and Pre-packaged Foods

From fruit in heavy syrup to certain kinds of soups, many canned and pre-packaged products rely on HFCS. Reading the label is crucial here, as it can be easy to overlook this sweetener in products you assume are sugar-free or low-sugar.

Canned Fruits in Syrup: To increase shelf stability and sweetness, canned fruits are often packed in a heavy syrup containing HFCS. Opt for those packed in 100% juice instead.
Canned Soups: Some canned soups, particularly tomato-based varieties, include HFCS to balance the flavor profile.
Packaged Meals: Pre-packaged mac and cheese and other boxed dinner kits may contain HFCS in their sauce mixes.

HFCS and Sucrose: A Comparison

While both HFCS and sucrose (table sugar) are composed of fructose and glucose, there are important distinctions regarding their forms and presence in the diet. HFCS is cheaper and more soluble than sucrose, making it an attractive additive for manufacturers.


Feature	High Fructose Corn Syrup (HFCS 55)	Table Sugar (Sucrose)
Composition	55% fructose, 45% glucose (not bonded)	50% fructose, 50% glucose (bonded)
Physical State	Liquid, containing water	Dry, granulated crystalline solid
Cost	Generally less expensive to produce	Subject to market price fluctuations
Use	Primarily in beverages and some foods	Used widely in cooking, baking, and processed foods
Metabolism	Fructose and glucose are free and absorbed directly	Broken down into free fructose and glucose during digestion
Source	Cornstarch	Sugar cane or sugar beets

Reducing High Fructose Corn Syrup in Your Diet

Mitigating your HFCS intake involves conscious effort and informed choices. The easiest method is to reduce your consumption of processed and packaged foods, especially sugar-sweetened beverages. Focusing on whole, unprocessed foods like fresh fruits, vegetables, lean proteins, and whole grains naturally minimizes exposure. When purchasing packaged goods, always read the ingredients list and watch for alternative names like "corn sugar" or "maize syrup". Opting for unsweetened or low-sugar versions of products like yogurt, applesauce, and cereals can make a big difference. For condiments, consider making your own or seeking out brands that use natural sweeteners or have no added sugar. A simple change like switching from bottled soda to water infused with fruit can significantly lower your HFCS consumption.

Conclusion

Understanding what foods contain the most high fructose corn syrup is essential for anyone looking to manage their sugar intake. While soft drinks remain the most prominent source, this pervasive sweetener is also found in a wide array of processed foods, including baked goods, cereals, condiments, and canned goods. By prioritizing whole foods, reading nutrition labels diligently, and choosing minimally processed alternatives, you can take significant steps to reduce your exposure to high fructose corn syrup and support your overall health. Making these small, intentional changes can lead to a substantial improvement in your diet and well-being.

Sources

American Heart Association: How Much Sugar is Too Much?
U.S. Food and Drug Administration (FDA): High Fructose Corn Syrup Questions and Answers

Frequently Asked Questions

High fructose corn syrup (HFCS) is a processed sweetener derived from cornstarch. It is used extensively by food manufacturers because it is cheaper to produce than sugar, dissolves easily in liquid, and helps preserve moisture in baked goods, extending shelf life.

Most evidence suggests that from a metabolic standpoint, HFCS and regular table sugar (sucrose) are not significantly different when consumed in comparable amounts. Both are composed of fructose and glucose, and excessive consumption of either can contribute to health issues.

To identify HFCS, you must read the ingredients list on a product's packaging. It will be explicitly listed as "high fructose corn syrup," but it can also appear under other names such as "corn sugar," "maize syrup," or "isolated fructose".

Yes. Prioritizing fresh, whole foods is the best approach. When you need a sweetener, consider options like natural honey, maple syrup (in moderation), or using fresh fruits to add sweetness to dishes and drinks.

No. HFCS is often a hidden ingredient in many savory and processed foods. Examples include ketchup, barbecue sauces, certain crackers, and even some types of bread to improve texture and flavor.

Sugar-sweetened beverages (SSBs) are the largest source of high fructose corn syrup, including sodas, fruit drinks, and sports drinks. Consuming less of these drinks is one of the most effective ways to reduce HFCS intake.

HFCS comes in different formulations, with HFCS 42 containing 42% fructose and HFCS 55 containing 55% fructose. HFCS 55 is primarily used in soft drinks, while HFCS 42 is more common in processed foods, baked goods, and some cereals.