Updated November 2026 · 6 min read · Checked against food labelling standards
The short answer
To read a food label for sugar: 1) check sugars in the per 100g column (5g or less is low; over 22.5g is high), 2) read the ingredients list, which runs from most to least, and 3) scan it for sugar's other names, like glucose syrup, dextrose, honey or fruit juice concentrate. Four grams of sugar is about one teaspoon.
The front of the pack is marketing. The back is where the facts are. You don't need a nutrition degree to read it, just three quick checks and a rough idea of what the numbers mean.
Step 1: Use the per 100g column
Serving sizes are set by the manufacturer and vary from brand to brand, so they're not a fair comparison. The per 100g (or per 100mL) column is. In Australia and New Zealand it's on the nutrition information panel; in the UK and Europe it's on the back-of-pack table.
- 5g or less per 100g is low in sugar. That's the UK's "low" threshold, and the same line Australia and New Zealand use for a "low sugar" claim on solid foods (2.5g per 100mL for drinks).
- More than 22.5g per 100g is high, under the UK's front-of-pack traffic light system.
- Everything in between is worth a closer look at step 2.
To picture it, divide grams of sugar by 4. A food with 20g of sugar per 100g has about 5 teaspoons in every 100g.
What about US and Canadian labels?
US Nutrition Facts labels list Added Sugars as a separate line under Total Sugars, which makes the job easier. Canadian labels list total sugars with a % Daily Value, and sugars-based ingredients are grouped together in brackets in the ingredients list. In both cases, labels are per serving, so check the serving size before comparing.
Step 2: Read the ingredients list from the top
Ingredients are listed in descending order by weight. If sugar, or one of its aliases, is in the first three ingredients, it's a major part of the product.
Watch for splitting: a manufacturer can use three or four different sugars in small amounts so that none appears near the top of the list. Add them up in your head and the picture often changes.
Step 3: Know sugar's other names
Sugar turns up under dozens of names. The most common ones to look for are:
- Anything ending in -ose: sucrose, glucose, dextrose, fructose, maltose
- Syrups: glucose syrup, corn syrup, high-fructose corn syrup, rice malt syrup, maple syrup, golden syrup
- "Natural" sugars: honey, agave, coconut sugar, raw sugar, molasses
- Fruit sugars: fruit juice concentrate, apple juice concentrate, date paste
- Malt extract, maltodextrin, invert sugar
The full list is in the 57 names of sugar.
What about natural sugar in milk and fruit?
The sugars line includes natural sugars too, such as lactose in milk and yoghurt, and fructose in whole fruit. That's why plain milk shows about 5g of sugar per 100mL even though nothing has been added. The ingredients list tells you the difference: if the only ingredients are milk and cultures, the sugar is natural.
A shortcut for the busy shop
Short ingredients lists made of things you'd find in a kitchen are usually a good sign. Long lists full of syrups, numbers and words you can't picture are usually ultra-processed. Our article on additive numbers explains the codes.
Frequently asked questions
How many grams of sugar is a teaspoon?
About 4 grams. Divide the grams of sugar on a label by 4 to get a rough number of teaspoons.
What counts as low sugar on a label?
5g or less per 100g for food, and 2.5g or less per 100mL for drinks. Those are the thresholds used for "low sugar" in Australia, New Zealand and the UK.
Does "no added sugar" mean sugar-free?
No. It means no sugars were added, but the food can still be high in natural sugars, or contain fruit juice concentrate, which is close to added sugar.
Is honey or coconut sugar healthier than sugar?
Not meaningfully. Honey, maple syrup, agave and coconut sugar are all forms of sugar and count towards free sugars.
Learn it once, use it every shop
Week 3 of the 8-Week Program is all about label reading, with a meal plan and shopping list so you know exactly what to put in the trolley. One payment, 16 weeks of access.
General information only. Labelling rules change; check your local food standards authority for current requirements.
Sources
- Food Standards Australia New Zealand. Nutrition information panels and Ingredient lists. FSANZ
- Food Standards Australia New Zealand. Standard 1.2.7 Nutrition, health and related claims (low sugar conditions). FSANZ
- UK Department of Health. Guide to creating a front of pack (FoP) nutrition label for pre-packed products. GOV.UK
- US Food and Drug Administration. Added Sugars on the Nutrition Facts Label. FDA
- Health Canada. Sugars on food labels. Health Canada
