What Counts as Free Sugar? Understanding Added vs. Natural Sweeteners

October 9, 2025 •

3 min read

According to the World Health Organization (WHO), free sugars should make up less than 10% of your total energy intake, and ideally less than 5% for additional health benefits. But what counts as free sugar can be confusing, as it includes more than just the white granules we add to our coffee.

Quick Summary

This guide details the official definition of free sugars, distinguishing them from healthier intrinsic sugars found in whole foods. It covers common sources, outlines health risks, and provides practical advice for reading labels and minimizing intake.

Key Points

Free Sugar Defined: This includes any sugars added to foods by manufacturers or consumers, plus those naturally present in honey, syrups, and fruit juices.
Intrinsic vs. Free: Intrinsic sugars are in whole foods like fruits and vegetables, and are healthier because they come with fiber and are absorbed slowly. Free sugars are not contained within a cellular structure.
Hidden Sources: Free sugars are not just in desserts and sodas; they are also prevalent in less obvious items like sweetened cereals, condiments, and low-fat 'diet' foods.
Check Labels: To identify free sugars, look for the 'Added Sugars' line on the nutrition label and scan the ingredients list for terms like glucose, fructose, sucrose, and syrups.
Reduce Intake: Practical steps include swapping sugary drinks for water, choosing whole fruits over juice, and cooking more meals at home to control added sugar content.
Health Impacts: Excessive consumption of free sugars is strongly linked to health issues such as weight gain, obesity, type 2 diabetes, cardiovascular disease, and tooth decay.
WHO Guidelines: The World Health Organization recommends limiting free sugar intake to less than 10% of total daily energy, with a goal of less than 5% for better health.

The Official Definition: Free vs. Intrinsic Sugars

Understanding what counts as free sugar begins with knowing the difference between free and intrinsic sugars. Free sugars are defined by the WHO as all monosaccharides and disaccharides added to foods and beverages, plus sugars naturally present in honey, syrups, fruit juices, and fruit juice concentrates. This differs from intrinsic sugars.

Why Intrinsic Sugars are Not 'Free'

Intrinsic sugars are naturally found within the cell structure of whole foods like fruits and vegetables. Because they are contained within cells, they are absorbed slowly, providing fiber, vitamins, and minerals that counteract rapid blood sugar spikes. For example, a whole apple has intrinsic sugars, but apple juice contains free sugars because the cells are broken down. Lactose in milk is also not a free sugar.

Common Sources of Free Sugars

Free sugars are found in many foods and drinks. Knowing these sources is important for reducing intake.

Added Sugars: These are sugars like sucrose, dextrose, fructose, and glucose put into foods during processing or cooking. They are in processed items like baked goods, sweets, and sauces.
Honey and Syrups: Even though they are natural, sugars in honey, maple syrup, and other syrups are free sugars because they lack cellular structure.
Fruit Juices and Smoothies: Juicing removes fiber and breaks down fruit cells, releasing sugars. Unsweetened fruit juice counts as free sugar and should be limited.
Fruit Juice Concentrates and Purées: Often used as sweeteners in products claiming 'no added sugar,' these are still free sugars. Check ingredient lists.
Sugary Drinks: Sodas, sports drinks, and sweetened coffee/tea are major sources of free sugar.
Sweet Spreads: Jams and sweet sauces contain high levels of free sugars.
Sugary Breakfast Cereals: Many cereals have added sugars for taste.

Health Risks Associated with Excessive Free Sugar Intake

Consuming too many free sugars is linked to health problems. Free sugars provide calories but few nutrients, contributing to weight gain and obesity. Obesity increases the risk of type 2 diabetes and cardiovascular diseases. High free sugar intake also causes tooth decay. Some research suggests a link to metabolic syndrome.

How to Identify and Reduce Free Sugar Intake

Reducing free sugar intake involves paying attention to food labels and making conscious choices.

Reading Nutrition Labels for Free Sugar

Check 'Added Sugars': Labels in some countries now show 'Added Sugars' separately, making it easier to see free sugars.
Look at Ingredients: If sugar, syrup, honey, or words ending in '-ose' are early in the list, the product is likely high in free sugars.
Be Wary of Claims: 'No added sugar' doesn't mean free-sugar-free, as products might use fruit juice concentrates.
Compare: When choosing products, compare the 'of which sugars' or 'Added Sugars' amounts and select lower options.

Practical Tips for Reducing Intake

Limit Sugary Drinks: Drink water, milk, or unsweetened drinks instead of sodas or juices. Add fruit slices to water for flavor.
Choose Whole Fruit: Whole fruit's fiber slows sugar absorption, unlike juice.
Cook More: Cooking at home allows you to control added sugars. Use spices like cinnamon.
Reduce Sugar in Baking: Many recipes can use less sugar.
Watch for 'Healthy' Labels: Some seemingly healthy snacks like granola bars can be high in free sugars. Choose plain options and add fresh fruit.

Comparison Table: Free vs. Intrinsic Sugars


Feature	Free Sugars	Intrinsic Sugars
Source	Added to foods; in honey, syrups, fruit juices/concentrates.	In whole fruits, vegetables, milk.
Nutrient Profile	'Empty' calories, few nutrients.	With fiber, vitamins, minerals.
Absorption Rate	Rapid, quick blood sugar spike.	Slower, gradual blood sugar rise.
Health Impact	Linked to obesity, diabetes, heart disease, tooth decay in excess.	Part of a healthy diet.
Examples	Table sugar, corn syrup, honey, fruit juice, soda.	Apples, carrots, milk, plain yogurt.

Conclusion

Understanding what counts as free sugar is vital for health. Free sugars, including added sweeteners and those in honey, syrups, and juices, are quickly absorbed and can harm health in excess. Intrinsic sugars in whole foods, with their fiber and nutrients, are different. By checking labels, cooking from scratch, and choosing whole foods, you can lower free sugar intake for a healthier diet. For more detailed information, consult the guidelines from the World Health Organization.

Authoritative Source

The World Health Organization's recommendations on sugar intake are a key authoritative resource. Their guidance informs health policies to reduce diseases linked to excess sugar.

Frequently Asked Questions

The main difference is their structure and location. Intrinsic sugars are contained within the intact cell walls of whole fruits and vegetables, while free sugars are not and are absorbed more quickly by the body. Free sugars include added sweeteners, as well as sugars from honey, syrups, and fruit juices where the fiber has been removed.

Yes, even unsweetened fruit juice contains free sugars. This is because the juicing process breaks down the fruit's cellular structure, releasing the sugars and removing most of the fiber. This allows for rapid absorption, similar to table sugar.

Yes, honey is considered a free sugar. While it is a naturally occurring sweetener, its sugars are not contained within a cellular structure and are absorbed rapidly, just like other syrups and added sugars.

Check the ingredients list for words like sucrose, glucose, fructose, dextrose, corn syrup, honey, maple syrup, and fruit juice concentrate. If these appear high up on the list, the product is likely high in free sugars. In many countries, nutrition labels also explicitly list 'Added Sugars'.

No, the sugar naturally found in milk (lactose) is not classified as a free sugar. It is absorbed more slowly and comes with other nutrients like calcium, so it is not a type of sugar you need to limit.

Practical strategies include drinking more water instead of sugary beverages, opting for whole fruits over juices and smoothies, cooking meals at home to control added sweeteners, and choosing unsweetened plain yogurts and cereals.

The World Health Organization (WHO) recommends limiting free sugar intake to less than 10% of your total daily energy intake. For an average adult, this is roughly 30 grams, or about seven sugar cubes. For additional health benefits, the WHO suggests aiming for under 5%.