Is Sugar Free But Still Has Sugar? Unpacking Confusing Food Labels

October 10, 2025 •

4 min read

According to FDA regulations, a product labeled "sugar-free" must contain less than 0.5 grams of total sugar per serving, but this doesn't guarantee zero sweetness or carbohydrates. This critical technicality is why many consumers find themselves confused and asking, 'is sugar free but still has sugar?'.

Quick Summary

This article explains why products labeled 'sugar-free' may still contain natural sugars, sugar alcohols, or artificial sweeteners. It clarifies food labeling regulations and provides a guide to reading ingredient lists accurately to understand the product's true sugar content.

Key Points

FDA Rule: A "sugar-free" product contains less than 0.5 grams of sugar per serving, including both natural and added sugars.
Natural vs. Added: "No added sugar" means no extra sugar was added, but the product can still be high in naturally occurring sugars from ingredients like fruit or milk.
Sweetener Substitutes: Manufacturers often use artificial sweeteners (sucralose, aspartame) or sugar alcohols (erythritol, xylitol) to maintain sweetness in "sugar-free" items.
Hidden Sugars: Be vigilant for hidden sugars, which can have various names on ingredient lists, often ending in "-ose," like dextrose or maltose.
Portion Awareness: Since labeling is per serving, consuming multiple servings of a "sugar-free" item can increase your overall sugar and carbohydrate intake.
Check for Carbohydrates: For health concerns like diabetes, check the total carbohydrate count, not just the sugar line, as sugar alcohols and other carbs can impact blood glucose.

Why the Label 'Sugar-Free' Doesn't Mean Zero Sugar

When a food package proudly declares "sugar-free," many people assume it contains no sugar whatsoever. However, this is a common misconception driven by a misunderstanding of food regulations. The U.S. Food and Drug Administration (FDA) defines a "sugar-free" product as one that contains less than 0.5 grams of sugar per serving. This includes both added sugars and naturally occurring ones. Because the total amount is so small, manufacturers can technically and legally claim the product is sugar-free, despite it not being completely devoid of sugar. The key lies in the serving size. A product can contain minute amounts of sugar from naturally derived ingredients like fruit, milk, or vegetables and still meet this low-threshold requirement.

The Critical Difference: Natural vs. Added Sugars

A major part of the confusion stems from the distinction between natural sugars and added sugars, both of which are listed on the Nutrition Facts panel.

Natural Sugars: These are sugars that are an inherent part of the food's composition. For instance, fruits contain fructose, and milk contains lactose. A yogurt with no added sugar can still have lactose, and fruit preserves can have fructose from the fruit itself.
Added Sugars: These are sugars or sweeteners, like sucrose, honey, or corn syrup, that are added during the processing or preparation of a food.

A product labeled "sugar-free" must keep all sugars, both natural and added, below the 0.5g per serving threshold. Conversely, a "no sugar added" product means no extra sugar was put in, but it can still be high in naturally occurring sugars. For example, 100% fruit juice, while having no added sugar, is often high in natural fructose.

The Sweet Deception: The Role of Sugar Replacements

Since removing sugar can affect taste and texture, manufacturers often use sugar substitutes. These can be categorized into artificial sweeteners and sugar alcohols.

Artificial Sweeteners

These are synthetic compounds that can be hundreds of times sweeter than sugar and contain virtually no calories.

Sucralose (Splenda)
Aspartame (Equal, NutraSweet)
Saccharin (Sweet'N Low)
Acesulfame-K

While these do not contribute to the sugar count, their long-term health effects are still debated, with some studies suggesting potential links to insulin resistance or other health issues.

Sugar Alcohols

Sugar alcohols, also known as polyols, are carbohydrates with a chemical structure resembling both sugar and alcohol. They are not fully absorbed by the body, leading to fewer calories and a lesser impact on blood sugar. However, excessive consumption can have a laxative effect.

Erythritol
Xylitol
Maltitol
Sorbitol

Navigating the Labels: A Comparison

To help you distinguish between different claims, here is a comparison of common sugar-related food labels.


Claim	Sugar Content	Sweetener Usage	Natural Sugars Present?
Sugar-Free	Less than 0.5g per serving (total)	May contain artificial sweeteners or sugar alcohols	Yes, but in minimal amounts
No Added Sugar	Can vary; contains no sugar added during processing	May contain artificial sweeteners, sugar alcohols, or natural fruit juice concentrate	Yes, and potentially in high amounts (e.g., fruit juice)
Unsweetened	Can vary; contains no added sugar or alternative sweeteners	No artificial sweeteners or sugar alcohols	Yes, naturally occurring sugars may be present

How to Become a Savvy Label Reader

Armed with this knowledge, you can make more informed choices at the grocery store. Follow these tips to interpret food labels effectively:

Scrutinize the Ingredient List: Ingredients are listed in descending order by weight. If you see sugar substitutes or hidden sugar names listed high up, be wary. Look for words ending in "-ose" (dextrose, maltose) or other syrup names (corn syrup, rice syrup).
Check the Serving Size: The sugar-free claim is based on a single serving. Many products have small, manipulated serving sizes, and if you eat more, the total sugar and carbohydrate content adds up quickly.
Don't Just Look at Sugar: Examine the total carbohydrate count, especially if you're managing a condition like diabetes. Sugar alcohols and other carbohydrates will contribute to this total and can still impact blood glucose.
Prioritize Whole Foods: As a general rule, choosing whole, unprocessed foods like fruits and vegetables is the safest bet for minimizing your intake of added and hidden sugars. For more guidance on identifying sneaky sugars, the CDC offers a helpful guide on spotting hidden sugars in everyday foods.

Conclusion

The perception that "sugar-free" means completely sugar-less is a myth perpetuated by the fine print on food labels. The presence of minimal natural sugars, along with the common use of alternative sweeteners and sugar alcohols, allows manufacturers to use this label while still having a sweet product. By becoming a more critical reader of nutritional labels and understanding the nuanced difference between sugar claims, you can make healthier, more informed dietary decisions and avoid the deceptive allure of marketing language. The key is to look beyond the headline claim and investigate the ingredient and nutrition facts panels thoroughly to understand exactly what you are consuming.

Frequently Asked Questions

A 'sugar-free' product contains less than 0.5 grams of total sugar per serving. A 'no added sugar' product contains no sugar added during processing, but can still be high in natural sugars, like those found in fruit juice or milk.

Yes, they can. While they contain minimal sugar, they may include sugar alcohols or other carbohydrates that can still raise blood glucose levels, particularly for individuals with diabetes.

Sugar alcohols (e.g., erythritol, xylitol) are carbohydrates that are not fully absorbed by the body. They have fewer calories than sugar and a lower impact on blood sugar. However, excessive consumption can cause digestive issues like bloating or a laxative effect.

Always check the ingredient list. Look for words ending in '-ose' (sucrose, maltose), syrups (corn syrup, rice syrup), and other sweeteners like honey or fruit juice concentrates. If these appear high on the list, the product likely has added sugars.

Not necessarily. While they contain less sugar, many products rely on artificial sweeteners or sugar alcohols, and may still contain high levels of calories, fat, or other processed ingredients. Always evaluate the full nutritional profile.

Natural sugars found in whole foods often come with beneficial nutrients like fiber. However, your body processes them similarly to added sugars. For individuals managing blood sugar, it is still important to monitor total sugar intake, regardless of the source.

The most effective method is to reduce your consumption of processed foods and beverages. Instead, focus on whole, unprocessed foods. When choosing packaged goods, read the nutrition label carefully, check serving sizes, and be aware of hidden sugar sources.