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Natural sugars in whole fruit and plain milk count toward total sugars, but not added sugars. On packaged foods, check the added-sugars line and ingredient list—not just whether a food tastes sweet. That distinction helps parents compare fruit with juice, and plain milk with flavored milk, while keeping a child’s age in view.
What “total sugars” and “added sugars” mean
On the U.S. Nutrition Facts label, total sugars include sugars naturally present in foods and drinks, such as lactose in milk and sugars in fruit, as well as any added sugars in the product. Added sugars are sugars introduced during processing or preparation. They include table sugar and other sweeteners, syrups and honey, and sugars from concentrated fruit or vegetable juices. Naturally occurring sugars in milk, fruit, and vegetables are not counted as added sugars by the FDA.
When a label says “Includes” before the added-sugars amount, that amount is part of the total-sugars figure—not an extra amount to add to it. For example, a product can have total sugars from both natural and added sources; the added-sugars line identifies the added portion.
The FDA’s label uses a 50-gram Daily Value for added sugars, based on a 2,000-calorie diet. This is a general reference for interpreting labels, not a child-specific daily allowance. On the label, 5% Daily Value or less per serving is considered low in added sugars, and 20% or more is considered high.
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How to check a packaged food
- Compare serving sizes. Nutrition numbers apply to the serving shown, so compare like-sized servings of products such as yogurt, cereal, drinks, sauces, or snacks.
- Read total and added sugars together. Total sugars alone do not show how much sugar was added. Use the added-sugars amount to see that portion.
- Check the % Daily Value. The FDA’s low and high benchmarks can help put the added-sugars amount in context; the 50-gram Daily Value is a general label reference, not a child’s target.
- Scan the ingredients. Sweeteners can appear under names other than “sugar.” The American Academy of Pediatrics (AAP) lists examples including brown sugar, corn syrup, dextrose, high-fructose corn syrup, honey, malt syrup, molasses, and sucrose.
Using both the label and ingredient list is more informative than judging by taste or the total-sugars number alone. The FDA explains added sugars on the Nutrition Facts label, and the AAP offers label-reading tips for parents.
Fruit: whole fruit is different from juice
Sugar in intact fruit is naturally occurring, not added sugar. A sweet taste does not make whole fruit equivalent to a sweetened packaged food, and parents do not need to avoid whole fruit simply because it contains sugar. The AAP recommends whole fruit as a way to satisfy a child’s sweet tooth.
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Juice is a different choice: the AAP says it has more sugar per serving than whole fruit, and its guidance notes that juice lacks the fiber found in whole fruit. Its limits vary by age and by the guidance page:
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- Ages 1–3: Up to 4 ounces a day in the AAP’s broader age guidance.
- Ages 4–6: 4–6 ounces a day in that guidance. The AAP page specifically covering children through age five gives 4–6 ounces for ages 4–5.
- Ages 7–14: Up to 8 ounces a day in the broader AAP guidance.
These are age-specific AAP recommendations, not a single limit for every child. The organization’s page for young children says, “Eating fruit is always preferred to drinking juice.” See the AAP’s recommended drinks for children age five and younger and its added-sugar guidance for the age ranges and recommendations.
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Milk: natural lactose versus added sweetener
Plain milk contains lactose, a naturally occurring sugar. Its total-sugars figure reflects that lactose, but lactose is not added sugar. The AAP notes that milk provides calcium, protein, vitamin D, and other nutrients children need. Chocolate, strawberry, and other flavored milks generally contain added sugars, so their labels can show both natural lactose and added sweetener. The total-sugars number combines them; the added-sugars line distinguishes the added portion.
The AAP recommends avoiding added sugars for children younger than 2 and advises avoiding flavored milk for ages 2–5 to minimize added sugars and reduce the development of a preference for sweet tastes. Its early-childhood drinks guidance identifies water and plain milk as the best-choice beverages and gives these cow’s-milk recommendations for the specified ages:
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- 6–12 months: Do not serve cow’s milk as a beverage.
- 12–24 months: About 16 ounces daily; whole milk is recommended for this age group.
- Ages 2–5: 16–24 ounces daily; nonfat or low-fat milk is recommended from age 2 onward.
These amounts and milk types describe the AAP’s guidance for those age groups, not a universal prescription for every child. Follow individualized advice from your child’s clinician when it differs.
How much added sugar is appropriate for children?
In its parent guidance, last updated August 14, 2024, the AAP advises avoiding foods and drinks with added sugars before age 2. For children age 2 and older, it recommends aiming for less than 25 grams—about 6 teaspoons—per day. This is general family guidance, not an individualized nutrition plan.
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The same AAP page says sugar makes up 17% of what children consume each day and that half comes from drinks with added sugar. The accessible page does not establish the underlying estimate’s survey year, so the page’s 2024 update date should not be read as the data year.
A practical way to make the distinction
- Offer whole fruit more often than juice; use the age-appropriate AAP juice guidance if serving juice.
- Choose plain milk when serving milk as a beverage, and distinguish its naturally occurring lactose from sweeteners in flavored milk.
- For packaged foods, compare serving size, total sugars, added sugars, % Daily Value, and the ingredients.
- Keep the child’s age in mind when applying sugar, juice, and milk guidance.
These recommendations reflect U.S. FDA labeling and AAP parent guidance. They do not replace advice for a child with allergies, growth or feeding concerns, diabetes, or a clinician-directed diet.
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