What foods are free sugar?

December 15, 2025 •

3 min read

The World Health Organization (WHO) recommends that free sugars make up less than 10% of your total daily energy intake for optimal health. Understanding what constitutes a 'free sugar' is key to reducing consumption, as many people consume more than they realize through processed foods and sweetened beverages.

Quick Summary

Free sugars include all sugars added to foods plus naturally occurring sugars in honey, syrups, fruit juices, and fruit concentrates. Sugars naturally found in whole fruits, vegetables, and milk are not classified as free sugars. Reducing free sugar intake is important for health.

Key Points

What are free sugars: These include all sugars added to foods by manufacturers and consumers, plus the sugars in honey, syrups, and fruit juices.
Foods containing free sugar: Common examples are sodas, candy, sweetened breakfast cereals, fruit juices, honey, and flavored yogurts.
Intrinsic vs. Free: Intrinsic sugars in whole fruits and vegetables are not free sugars, as their fibrous structure slows absorption.
Reading Labels: Check the 'Added Sugars' line on the nutrition label and look for terms like corn syrup, sucrose, and fruit juice concentrate in the ingredients list.
Zero Free Sugar Foods: Naturally sugar-free options include meat, seafood, eggs, nuts, seeds, most vegetables, and water.

Understanding the Concept of Free Sugar

Free sugars are defined as monosaccharides and disaccharides added to foods and drinks by manufacturers, cooks, or consumers. This definition also includes sugars naturally present in honey, syrups, and fruit juices. It's important to distinguish these from sugars naturally found within the cellular structure of whole fruits, vegetables, and the lactose in milk.

The Health Implications of Free Sugars

Excessive consumption of free sugars is linked to weight gain, obesity, type 2 diabetes, and dental cavities. Unlike sugars in whole fruits, which are slowly digested due to fiber, free sugars are rapidly absorbed, causing quick blood sugar spikes. This can contribute to insulin resistance over time.

Common Food Sources of Free Sugar

Free sugars are prevalent in many common food items. Key sources include:

Sweetened Beverages: Sodas, energy drinks, sweetened coffees/teas, and fruit punches.
Processed Snacks: Candy, cookies, cakes, and sweetened breakfast cereals.
Condiments and Sauces: Ketchup, barbecue sauce, and some salad dressings.
Sweet Spreads: Jams, honey, syrups, and molasses.
Juices and Smoothies: Even 100% fruit juices and smoothies contain free sugars because processing releases sugars from their natural structure.
Flavored Dairy: Sweetened yogurts and flavored milks often have added free sugars.

Identifying Free Sugar on Food Labels

Check the 'Added Sugars' section under 'Total Sugars' on the nutrition facts panel. Also, scan the ingredients list for terms like high-fructose corn syrup, sucrose, dextrose, glucose, maltose, honey, agave nectar, and fruit juice concentrates.

Foods That Are Free of Free Sugar

Focusing on whole, unprocessed foods helps eliminate free sugar while providing essential nutrients and fiber. Foods without free sugar include:

Vegetables: Most vegetables are low in sugar and rich in nutrients and fiber.
Whole Fruits: The fiber in whole fruits helps regulate the absorption of their natural sugars.
Lean Proteins: Meat, fish, eggs, and beans are sugar-free protein sources.
Nuts and Seeds: Offer healthy fats and protein without free sugar (choose unsalted/unsweetened).
Healthy Fats and Oils: Olive oil and coconut oil are sugar-free.
Unsweetened Dairy: Plain yogurt and some cheeses contain natural lactose but no added sugar (check labels).
Water: Plain water, unsweetened herbal tea, and black coffee are zero-sugar beverages.

Free Sugar vs. Natural Sugar: A Comparison


Feature	Free Sugar	Intrinsic/Natural Sugar
Source	Added to foods, or naturally in honey, syrups, juices.	Within whole fruits/vegetables, lactose in milk.
Digestion	Rapidly absorbed.	Slowly absorbed due to fiber.
Nutrient Density	'Empty calories', low nutritional value.	Packaged with vitamins, minerals, fiber.
Health Impact	Linked to obesity, decay, diabetes (in excess).	Not linked to these issues in whole form.
Regulation	Intake limitation recommended.	No limitation needed in a healthy diet.

Conclusion

Understanding free sugar sources is key to a healthier diet. Free sugars, unlike those in whole foods, are quickly absorbed and lack nutritional value. By choosing whole foods and reading labels, you can reduce free sugar intake, lowering the risk of chronic diseases and managing weight. For more information on spotting hidden sugars, visit {Link: Centers for Disease Control and Prevention https://www.cdc.gov/diabetes/healthy-eating/spotting-hidden-sugars-in-everyday-foods.html}.

Foods with Free Sugar

Sweetened drinks and fruit juices.
Processed snacks like cakes and cookies.
Condiments such as ketchup and BBQ sauce.
Flavored dairy products.
Hidden sugars in many processed foods.
Ingredients like corn syrup and sucrose.
Honey and syrups are considered free sugars.

Keypoints

Definition: Free sugars are added sugars plus those in honey, syrups, and juices.
Contrast: Intrinsic sugars in whole fruits/vegetables are not free sugars and don't need limiting.
Common Sources: Sweetened beverages, processed snacks, and fruit juice are major culprits.
Label Reading: Check 'Added Sugars' and ingredient lists for sugar terms.
Healthy Alternatives: Unprocessed vegetables, whole fruits, lean proteins, and unsweetened dairy are free of free sugar.
Health Risks: High free sugar intake is linked to obesity, diabetes, and dental decay.

Frequently Asked Questions

Natural sugar refers to sugar found naturally within the cells of whole foods like fruits and vegetables, as well as lactose in milk. Free sugar includes all added sugars, plus the natural sugars found in honey, syrups, and fruit juices, which are no longer contained within a food's cellular structure.

Yes, according to the World Health Organization (WHO), the sugars naturally present in honey are classified as free sugars because they are not contained within a cellular matrix.

Yes, while derived from fruit, the process of juicing releases the sugars from the fruit's cell walls, making them free sugars. This removes the fiber that would normally slow sugar absorption.

Sugars in dried fruit can be considered free sugars, especially when consumed in large quantities, as the water is removed, concentrating the sugars and making it easier to consume more.

To identify free sugar, look at the 'Added Sugars' line on the nutrition facts label. You should also check the ingredient list for terms like high-fructose corn syrup, agave, cane sugar, and fruit juice concentrate, as these are all forms of free sugar.

Foods that are free of free sugar include whole, unprocessed foods like vegetables (e.g., broccoli, spinach), lean meats, fish, eggs, nuts, and seeds. Water and unsweetened dairy products are also good choices.

Free sugar is absorbed more rapidly and lacks the fiber and nutrients found in whole foods. The rapid absorption can lead to blood sugar spikes and contributes to excess calorie intake and potential weight gain.