free sugar vs total sugar
Free Sugar vs Total Sugar: What Food Labels Can Tell You
The difference between free sugars and total sugars, plus how to use the label without cutting out fruit or milk.
Reviewed 15 July 2026. Sources: NHS and USDA FoodData Central.
Quick answer
Total sugar on a label includes sugar naturally present in foods such as fruit and milk, as well as free sugars. Free sugars are added to foods and drinks or found in honey, syrups, fruit juice, smoothies and purées.
Why the numbers can be confusing
A plain yoghurt and a fizzy drink can both show sugar on the label, but the type and food context are different. The total sugar figure cannot tell you exactly how much is free sugar.
That is why it helps to read the ingredients list too. Words such as sugar, syrup, honey and fruit juice concentrate can give useful context.
Keep fruit and milk in the picture
The NHS advises cutting down free sugars, not the sugars naturally found in whole fruit and milk. Whole fruit also provides fibre, which juice and smoothies do not provide in the same way.
Unsweetened fruit juice and smoothies still count as free sugars. NHS guidance recommends limiting them to 150ml a day.
Simple comparisons that help
Compare similar flavoured yoghurts, cereals, sauces or drinks. For products of the same type, lower sugar is usually an easy first filter, then look at fibre, protein, salt and the ingredients.
You do not need to make everything sugar-free. Save the foods you love for when they are worth it, and make the everyday choice easier where you can.
Questions people ask
Is sugar in fruit bad for you?
The NHS does not advise cutting down the sugars naturally found in whole fruit. Whole fruit also provides fibre and other nutrients.
How can I tell free sugar from total sugar?
The nutrition panel does not show free sugar separately. Use the ingredients list and compare similar products.
Sources and notes
This guide is for general nutrition information. It does not diagnose a deficiency, treat a condition or replace personal medical advice.
- NHS: Sugar: the facts
Free sugars and practical swaps
- NHS: Food labels
Using labels to compare foods
- NHS: 5 A Day
What counts towards fruit and vegetable portions