Added Sugars
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Added sugars are sugars put into foods during processing; the current (2025–2030) federal guidelines recommend no amount of them and no more than 10 g in any one meal.
Detail
Added sugars are sugars and syrups added to foods and beverages during processing or preparation — distinct from sugars occurring naturally in fruit (fructose) and milk (lactose). Common forms include table sugar (sucrose), high-fructose corn syrup, honey, and concentrated fruit-juice sweeteners. The largest source in typical diets is sugar-sweetened beverages (soda, energy and sports drinks, sweetened coffees), followed by desserts, candy, and sweetened cereals.
The current Dietary Guidelines for Americans, 2025–2030 (released January 2026) state that no amount of added sugars or non-nutritive sweeteners is recommended as part of a healthy diet, and that one meal should contain no more than 10 grams of added sugars. Snack foods should follow the FDA "Healthy" claim limits (for example, no more than 5 g added sugar per ¾ oz whole-grain equivalent for grain snacks, and 2.5 g per ⅔ cup equivalent for dairy snacks such as yogurt). Added sugars should be avoided during infancy and early childhood, and none is recommended in middle childhood (5–10 years). To spot them, look for ingredients containing "sugar" or "syrup" or ending in "-ose"; honey, agave, fruit-juice concentrate, dextrose and similar names all count (see Dietary Guidelines for Americans — Overview).
Prior edition, for context: the 2020–2025 Guidelines set the limit at less than 10% of total daily calories from age 2 (about 50 g, or 12 teaspoons, on a 2,000 kcal diet) and no added sugars under age 2. That percentage is no longer the federal figure. The US Nutrition Facts label lists "Added Sugars" separately with a % Daily Value, making them easier to spot (see Reading Nutrition Labels); the label's Daily Value is set by FDA rule, separately from the DGA.
Added sugars provide energy with little nutritional value; high intake displaces nutrient-dense foods and is associated with weight gain, dental caries, and elevated cardiometabolic risk. They are not uniquely fattening calorie-for-calorie, but their concentration in palatable, low-satiety drinks makes overconsumption easy.
Key facts
- Added sugars = sugars added in processing; exclude natural fruit/milk sugars.
- Current DGA (2025–2030): no amount recommended; no more than 10 g of added sugars per meal.
- Superseded 2020–2025 limit: <10% of total calories (≈50 g/12 tsp on 2,000 kcal).
- Avoid added sugars in infancy and early childhood.
- Top source: sugar-sweetened beverages.
- Listed separately on the US Nutrition Facts label.
Connections
- Carbohydrates — Types, Glycemic Index, and Requirements — added sugars are simple carbohydrates.
- Reading Nutrition Labels — finding added sugars on the label.
- Processed and Ultra-Processed Foods — main vehicle for added sugars.
- Diabetes Exercise (Redirect → Type 2 Diabetes) — relevance to glycemic management.
Sources
- GuidelineDietary Guidelines for Americans, 2025–2030 (USDA/HHS) Published 2026-01-07 · Accessed 2026-10-13
- GuidelineDietary Guidelines for Americans, 2020–2025 (prior edition) Published 2020-12-29 · Accessed 2026-10-13
Corrections (1)
- 2026-10-13 — Current guidance updated to the 2025–2030 DGA: no amount of added sugars (or non-nutritive sweeteners) is recommended and one meal should contain no more than 10 g. The '<10% of calories (~50 g/day)' limit is now labelled as the superseded 2020–2025 figure.
See how this applies in practice, with honest limits on what the plan changes.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.