Most of the free sugars in a typical diet do not come from the sugar bowl. They come from food and drink that has sugar added to it, sometimes in surprising places.
The usual suspects
The NHS names sugars added to food or drinks, such as those in biscuits, chocolate, flavoured yoghurts, breakfast cereals and fizzy drinks. It also counts the sugars in honey, syrups, nectars and unsweetened fruit or vegetable juices, smoothies and purées as free sugars.
| Where | Why it is easy to miss |
|---|---|
| Sweet drinks | They do not fill you up, so the sugar adds up quickly. |
| Fruit juice and smoothies | They sound healthy, but the sugars count as free sugars. |
| Flavoured yoghurts | Milk sugar does not count, but the added sugar does. |
| Breakfast cereals | Some are high in sugar even if they look wholesome. |
| Sauces, dressings and ketchup | Sugar is often added for taste. |
| Sweet coffee drinks | A flavoured latte can contain a lot. |
| “Healthy” snack bars | Sugar and syrups can be among the main ingredients. |
How to spot sugar on a label
- Check “sugars” per 100 g. On UK-style labels, more than 22.5 g per 100 g is high (red) and 5 g or less is low (green), according to the NHS.
- Look at the “Added sugars” line. On a US Nutrition Facts label, this is the number to check. The FDA says a %DV of 5% or less is low and 20% or more is high.
- Read the ingredients. They are listed from most to least. Sugar can go by other names, such as glucose syrup, dextrose, maltose, honey or fruit juice concentrate. If several appear, the product may be sweeter than it looks.
- Check the serving size. A small portion size can make the numbers look smaller.
For a step-by-step guide, see how to read a nutrition label.
Easy swaps
The NHS suggests swapping sugary drinks for diet, sugar-free or no-added-sugar options, and limiting fruit juice and smoothies to one small 150 ml glass a day with a meal. Beyond drinks:
- Cereal: Choose a plain one and add fruit.
- Yoghurt: Buy plain and stir in fresh or frozen fruit.
- Snacks: Try nuts, a piece of fruit or plain popcorn.
- Tea and coffee: Cut back one spoon at a time, and your taste will adjust.
- Sauces: Choose lower-sugar versions, or use less.
Swap ideas by time of day
| Time | Instead of | Try |
|---|---|---|
| Breakfast | Sweetened cereal | Plain cereal or porridge with fruit |
| Mid-morning | A flavoured latte | Coffee or tea without sugar |
| Lunch | A sweetened sauce or dressing | A lower-sugar version, or oil and vinegar |
| Afternoon | A fizzy drink | Water, or a sugar-free drink |
| Evening | A dessert most days | Fruit, or save the dessert for the weekend |
How to cut down without feeling deprived
- Do not go cold turkey. Reduce slowly, one change a week.
- Keep the favourite treat, but make it smaller or less frequent.
- Do not drink your sugar. Changing drinks is often the easiest win.
- Do not swap sugar for “sugar-free” everything and then eat more of it. Aim for tastes you enjoy.
- Plan. Hunger makes sweet foods hard to resist, so have meals and snacks ready.
How much is too much?
The NHS says adults should have no more than 30 g of free sugars a day, and the WHO suggests that going below 5% of your energy (roughly 25 g) would bring additional health benefits. See how much sugar per day, and find your own limit with our calculator.
A one-week experiment
- Days 1–2: Read the labels of five foods you eat often and note the sugars per 100 g.
- Days 3–4: Replace one sweet drink a day with water or a no-added-sugar option.
- Days 5–6: Swap one sweetened food, such as cereal or yoghurt, for a plain version.
- Day 7: Notice how it felt. Keep what worked.
Frequently asked questions
Are “no added sugar” foods always low in sugar?
Not necessarily. A product with no added sugar may still contain sugars from fruit juice or fruit concentrate, so check the label.
Are smoothies a good choice?
The NHS counts the sugars in smoothies as free sugars, and suggests limiting juice and smoothies to one small 150 ml glass a day, taken with a meal.
How do I deal with cravings?
Eat regular meals, get enough sleep, and cut back gradually. If you often feel out of control around food, please talk to a doctor.
If you have diabetes or another condition, talk to your doctor or dietitian about sugar, as general advice may not apply to you.