What Products Have High Fructose Corn Syrup? A Comprehensive Guide to Hidden Sugars

October 17, 2025 •

4 min read

In the United States, more than 40% of foods and beverages with added sugar contain high fructose corn syrup (HFCS), a pervasive sweetener. Understanding what products have high fructose corn syrup is a crucial first step for anyone looking to reduce their intake of added sugars and improve their overall nutrition.

Quick Summary

High fructose corn syrup is prevalent in many processed foods and drinks, from sodas and candies to unexpected items like bread and condiments. It's important to learn how to identify this common sweetener on nutrition labels to manage intake effectively.

Key Points

Sweetened Beverages: Sodas, fruit juices, and sports drinks are major sources of high fructose corn syrup.
Hidden in Unexpected Foods: HFCS is often found in surprising products like bread, crackers, and savory condiments.
Check the Ingredients List: The most reliable way to spot HFCS is to read the ingredients list on a product's label, where it will be listed.
Know the Aliases: In some countries like Canada, HFCS may be labeled as "glucose-fructose".
Added Sugars Matter: Health concerns regarding HFCS apply to the overconsumption of all types of added sugars, not just HFCS.
Opt for Whole Foods: Choosing whole, unprocessed foods is the best way to avoid hidden sources of HFCS and other added sweeteners.

Understanding High Fructose Corn Syrup (HFCS)

High fructose corn syrup (HFCS) is a liquid sweetener derived from corn starch that has become a staple in the food and beverage industry. First introduced in the 1970s, it rapidly gained popularity among manufacturers as a cost-effective alternative to table sugar (sucrose). Its functional properties, such as its ability to improve stability, prevent crystallization, and enhance flavor, make it a versatile ingredient for a wide range of processed foods and drinks. There are two common forms of HFCS used in products: HFCS-42, with 42% fructose, and HFCS-55, with 55% fructose, the latter being primarily used in soft drinks.

Why the Concern About HFCS?

While HFCS is chemically similar to table sugar, the debate over its health effects is ongoing. Excessive consumption of any added sugar, including HFCS, is linked to a variety of health issues, including obesity, type 2 diabetes, heart disease, and non-alcoholic fatty liver disease. The rapid processing of fructose by the liver, which can happen with high-sugar intake, can contribute to increased fat production and inflammation. For these reasons, reducing overall intake of added sugars, including HFCS, is a common goal for those seeking better health.

The Culprits: Common and Unexpected Products with HFCS

HFCS is found in a staggering number of products, some of which are not even considered 'sweet.' Awareness is key to managing your intake.

Obvious Sources of High Fructose Corn Syrup

These are the products where most people expect to find added sweeteners:

Sweetened Beverages: Soft drinks, fruit juices (especially 'juice cocktails'), sports drinks, and sweetened teas are major contributors to HFCS consumption.
Desserts and Candies: Cookies, cakes, snack cakes, pies, pastries, and candy are all classic examples of items containing significant amounts of HFCS.
Flavored Dairy: Flavored yogurts and ice creams often use HFCS to achieve their desired sweetness and texture.
Breakfast Cereals: Many popular breakfast cereals are heavily sweetened with HFCS.

Hidden and Unexpected Sources

Beyond the obvious, HFCS lurks in many products that are not inherently sweet, or where you might not think to check:

Condiments and Sauces: Ketchup, barbecue sauce, salad dressings, and pancake syrups are frequently sweetened with HFCS.
Bread and Baked Goods: Some commercial breads and baked goods use HFCS to help with browning, texture, and to extend shelf life.
Canned and Processed Foods: Canned fruits, canned soups, and prepackaged meals often contain HFCS.
Snack Foods: Crackers, granola bars, and certain savory snack mixes can contain HFCS.
Fast Food Items: Many fast-food products, from buns to sauces, contain HFCS.
Infant Formulas: Some infant formulas have also been known to contain HFCS.

How to Spot HFCS on a Label

Becoming a savvy label reader is the most effective way to identify and reduce your intake of HFCS. According to the Food and Drug Administration (FDA), HFCS must be listed in the ingredients.

Check the Ingredients List: The ingredients are listed in descending order by weight. If "high fructose corn syrup" appears high on the list, the product contains a significant amount.
Look for Other Names: In Canada, HFCS may be labeled as "glucose-fructose". While the FDA has not approved changing the name in the U.S., it's wise to be aware of other potential aliases.
Scan for Total Added Sugars: The Nutrition Facts panel now includes a line for "Added Sugars," which is another indicator that a product is sweetened with something other than its natural components.

HFCS vs. Sucrose (Table Sugar): A Comparison


Feature	High Fructose Corn Syrup (HFCS)	Table Sugar (Sucrose)
Composition	Varies by type (e.g., HFCS-42, HFCS-55), but is a mixture of free glucose and fructose.	A single molecule made of one glucose molecule and one fructose molecule linked together.
Production	Derived from corn starch, where enzymes convert glucose to fructose.	Refined from sugar cane or sugar beets.
Form	A liquid sweetener, making it easy for manufacturers to use.	Typically a solid, crystallized form.
Absorption	Glucose and fructose are not chemically bonded, allowing for quicker absorption.	The bond between glucose and fructose is rapidly broken down in the stomach.
Health Effects	Excessive intake is linked to metabolic issues, similar to table sugar.	Excessive intake is linked to metabolic issues, similar to HFCS.

Conclusion: Navigating Your Nutrition Diet

The goal of a healthier nutrition diet isn't necessarily to eliminate HFCS entirely, but to be mindful of its prevalence and reduce overall consumption of all added sugars. High fructose corn syrup is a significant source of added calories with no nutritional benefit, and limiting its intake, along with other added sugars, is a positive step toward better health outcomes. By becoming an informed consumer, carefully reading food labels, and opting for whole, unprocessed foods more often, you can gain better control over your dietary choices and ultimately, your health. For further reading and understanding of ingredient labels, consult the U.S. Food and Drug Administration (FDA) website.

Frequently Asked Questions

High fructose corn syrup is a liquid sweetener derived from corn starch that is processed to convert some of its glucose into fructose, resulting in a combination of the two simple sugars.

Scientific evidence indicates that HFCS and table sugar (sucrose) have essentially equivalent effects on the body when consumed in comparable amounts. The primary health risk comes from the excessive consumption of any added sugar.

To find high fructose corn syrup, you must read the ingredients list on a product label. In Canada, it is often labeled as 'glucose-fructose'.

Some of the most common products containing HFCS include soft drinks, fruit juices, breakfast cereals, candies, and sweetened baked goods.

Unexpected products that often contain HFCS include condiments like ketchup and barbecue sauce, salad dressings, bread, crackers, canned soups, and processed snack foods.

Manufacturers use HFCS primarily because it is a cheaper alternative to table sugar and offers functional benefits like increased stability, moisture retention, and improved texture in food products.

Yes, healthier alternatives include opting for whole, unprocessed foods like fruits and vegetables, choosing products with no added sugar, or using natural sweeteners like honey in moderation.