How Something Can Be Zero Sugar But Have Carbs

November 29, 2025 •

3 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 confusing distinction explains how something can be zero sugar but have carbs, a reality that often surprises and骊ads health-conscious consumers.

Quick Summary

The zero sugar label on food and drinks indicates minimal sugar content, but not the absence of all carbohydrates. This discrepancy is due to the presence of other carbohydrate types like sugar alcohols, fiber, and starches, which the body processes differently.

Key Points

Total Carbs vs. Total Sugars: Total carbohydrates include fiber, starches, and sugar alcohols, not just sugars.
Sugar Alcohols are Carbs: Ingredients like erythritol and xylitol are carbohydrates that count towards the total, even though they have a lower glycemic impact.
Fiber Adds to the Total: Insoluble and soluble fiber are both carbohydrates and are listed in the total carb count, even though they aren't digested.
Starches Contribute Carbohydrates: Zero-sugar products made with flour or modified starches will naturally contain carbohydrates.
Labeling Regulations Vary: While "sugar-free" is regulated by the FDA, other claims like "zero sugar" are sometimes used interchangeably but require careful reading of the full label.
Read the Full Nutrition Panel: Relying solely on the "zero sugar" claim is misleading; always check the detailed nutrition facts for the true total carbohydrate count.

Decoding the Confusion: Total Carbs vs. Total Sugars

Understanding the difference between total sugars and total carbohydrates on a nutrition label is key to understanding how something can be zero sugar but have carbs. Total carbohydrates encompass various components, including sugars, but also fiber, starches, and sugar alcohols. When manufacturers remove traditional sugar, they often substitute it with these other carbohydrate-containing ingredients, resulting in a "Zero Sugar" label but a non-zero total carbohydrate count.

The Role of Sugar Alcohols

Sugar alcohols are carbohydrates used as low-calorie sweeteners in many sugar-free products. Common ones include erythritol, xylitol, and sorbitol. They are not fully absorbed by the body, leading to fewer calories and less impact on blood sugar compared to regular sugar. However, as carbohydrates, they are still included in the product's total carbohydrate count on the nutrition label. Some diets utilize "net carbs" by subtracting these, but the FDA doesn't recognize this.

How Fiber Adds to the Carbohydrate Count

Fiber is a complex carbohydrate found in plants. It's not fully digestible, so while it adds to the total carbohydrate count on a nutrition label, it doesn't significantly affect blood sugar. Fiber is often added to zero-sugar items for texture and other benefits. Products like zero-sugar bread might have high fiber content from ingredients like seeds, contributing to the total carbohydrate value even with no sugar.

The Impact of Starches

Starches are another complex carbohydrate present in many zero-sugar items like baked goods and sauces, derived from sources like flour or modified food starches. Even without added sugar, these starchy ingredients are carbohydrates and are included in the total count. The body breaks starches down into glucose, impacting blood sugar, albeit usually slower than simple sugars. This is important for individuals managing blood glucose, as a zero-sugar label doesn't guarantee a minimal glycemic impact.

Comparison of Carb Types in Zero Sugar Products

To clarify how different ingredients contribute to the final carbohydrate count, consider the following comparison:


Ingredient Category	Example	Contribution to Total Carbs	Effect on Blood Sugar	Impact on Calorie Count
Sugar Alcohols	Erythritol, Maltitol	Full amount listed on label	Generally lower glycemic impact than sugar	Lower calorie impact; partially digested
Dietary Fiber	Psyllium Husk, Inulin	Full amount listed on label	Minimal impact; not digestible	Negligible calories; not digested
Starches	Flour, Modified Food Starch	Full amount listed on label	Can raise blood sugar; digested by the body	Normal calorie impact (4 kcal/gram)
Zero-Calorie Sweeteners	Aspartame, Sucralose	None	None	Negligible

The Bottom Line for Consumers

For consumers, it's essential to examine the full Nutrition Facts label rather than just front-of-package claims. A "zero sugar" label is a regulated claim but only addresses one part of the nutritional profile. Sugar alcohols, starches, and fiber all add to the total carbohydrate content, which can affect diet and health.

Being attentive to labels helps consumers understand the complete nutritional picture. While a zero-sugar energy drink might have zero total carbs (like Coke Zero), a "sugar-free" chocolate bar could contain significant total carbohydrates due to sugar alcohols. Recognizing these differences empowers individuals, particularly those managing conditions like diabetes, to make better choices.

Conclusion

In summary, the concept of a product being zero sugar but having carbs is due to how nutritional labeling defines total carbohydrates, which includes components beyond just sugars, such as fiber and starches. Manufacturers often use sugar alcohols and other carbohydrate-based ingredients when removing traditional sugars. Therefore, a zero-sugar label doesn't mean zero total carbohydrates. Consumers must check the full nutrition panel to understand the complete carbohydrate content. For official guidance on food labeling, refer to the FDA's official guidance.

Final Recommendations

Check the label: Always look at the Total Carbohydrate line, not just Total Sugars.
Identify sugar alcohols: Be aware of ingredients ending in -ol, as they are carbs.
Understand fiber's role: Fiber adds to carbs but has minimal blood sugar impact.
Consider net carbs: For specific diets, calculate net carbs by subtracting fiber and some sugar alcohols, but note this isn't an official metric.
Look for starches: Be mindful of starches in zero-sugar baked goods and other products.

Frequently Asked Questions

No, they are different. "Zero sugar" or "sugar-free" means the product contains less than 0.5 grams of total sugar per serving. "No sugar added" means no additional sugars were added during processing, but it may still contain naturally occurring sugars from ingredients like fruit or milk.

Sugar alcohols, or polyols, are a type of carbohydrate used as a sweetener that are partially absorbed by the body. Because they are chemically carbohydrates, they are included in the total carbohydrate count, even though their caloric impact is lower and they don't spike blood sugar like regular sugar.

Yes, fiber is a type of carbohydrate and is included in the total carbohydrate count on a food label. However, because it is indigestible, it has a minimal impact on blood sugar levels and is often subtracted to calculate "net carbs" in some diets.

For individuals with diabetes, tracking total carbohydrate intake is crucial for managing blood sugar levels. Hidden carbs from sugar alcohols or starches in zero-sugar products can still affect blood glucose, so relying on the sugar count alone is not sufficient.

Total carbs represent all carbohydrates in a product, including sugars, fiber, and starches. Net carbs, a term not officially regulated by the FDA, is calculated by subtracting fiber and some sugar alcohols from the total carbs, as these are considered to have a less significant impact on blood sugar.

Yes, many zero-sugar products have calories from other macronutrients like proteins, fats, and the partially-digested carbs from sugar alcohols. The "zero sugar" claim does not mean "zero calories".

Zero-sugar products can be a good choice for reducing added sugars, but you must read the nutrition label carefully. If your goal is to minimize overall carbohydrate intake, you need to check the total carbohydrate count to see how much of it comes from starches and sugar alcohols.