Learn · nutrition
Hidden Sugars: Decoding Food Labels
Recognise common sugar names and understand the difference between free sugars and total sugars.
Food labels can use several names for sugars. Looking at both the ingredient list and nutrition information gives more context than relying on a front-of-pack claim. The NHS explains how to use these parts of a label together. (NHS)
Free sugars are not the same as total sugars
Free sugars include sugars added to food and drinks, and sugars naturally present in honey, syrups and unsweetened fruit juices, smoothies and purées. Sugars contained within whole fruit and vegetables, and those naturally present in milk, are not counted as free sugars. (NHS)
NHS guidance is that adults should have no more than 30g of free sugars a day. This is not a 30g limit for all sugars appearing on a nutrition label. SACN recommends that free sugars account for no more than 5% of daily dietary energy intake. These are population-level recommendations, not an individual treatment plan. (NHS; SACN)
Names to recognise in ingredient lists
The NHS gives examples including glucose, fructose, sucrose, dextrose, maltose, honey, molasses, treacle, fruit juice concentrate, corn syrup, and maple or agave syrup. This is an illustrative list, not a claim that there are a particular number of “hidden” names. (NHS)
Ingredients are listed starting with the ingredient present in the greatest amount. The NHS says that sugar near the top of an ingredient list is an indication that a food is likely to be high in free sugars. The list alone does not quantify the total free-sugar content. (NHS)
What “of which sugars” tells you
The “carbohydrate—of which sugars” figure includes sugars from all sources, including free sugars and sugars naturally present in milk, fruit and vegetables. It does not separately state the amount of free sugars. The NHS recommends using nutrition information and ingredient lists to help compare products. (NHS)
Rather than assuming a product contains more or less sugar because of another marketing claim, check its actual nutrition information and ingredients. This is a label-reading approach, not a guarantee about a product's health effects.
This article summarises public information. It is not medical advice, a diagnosis or a personalised dietary recommendation. For concerns about symptoms, allergies or dietary needs, speak to an appropriately qualified health professional.