Test Your Label IQ
Your Key to Understanding Sugars
The Sugar Association, Inc. • 1300 L Street NW, Suite 1001 • Washington, DC 20005
(202) 785-1122 • www.sugar.org
This fun quiz will help you learn about “Sugars” on the Food and Drug
Administration’s Nutrition Facts (NF) label.
Use the labels on pages 3-4 to help you, or try it on your own.
7
A food labeled “less sugar” always has fewer
calories than a similar full sugar-sweetened food.
(See labels 13 and 14)
True False
Which of these contain sugars? (See labels 1-3)
a) Milk b) Canned green beans
c) Fresh peaches d) All of the above
e) None of the above
8
Pre-sweetened cereals and their unsweetened
counterparts are similar in calories per-serving.
(See labels 15 and 16)
True False
3
A Tablespoon (1Tbsp = 3 tsp) of sugar has fewer
calories than an equal amount of margarine.
(See labels 4-5)
True False
9
Which sweeteners are natural? (circle all that apply)
a) Honey b) Table sugar c) Brown sugar
d) Granulated Cane Juice e) Turbinado sugar
4
Sugar has no: (circle all that apply) (See label 5)
a) fat b) carbohydrates c) sodium d) protein
10
5
A level teaspoon of sugar has______calories.
(See label 5) a) 45 b) 15 c) 100 d) 10
6
Which sweetening ingredient contains the most
nutrients? (See labels 5-9)
a) Honey b) Table sugar c) Brown sugar
d) Granulated Cane Juice e) Turbinado sugar
Note: Pay attention to the serving size when
comparing labels
1
The Nutrition Facts panel shows how much sugar
has been added to a food product.
True False
2
Here are two ingredient statements for graham
crackers. Circle the ingredients that are used as
sweeteners.
a) Graham Crackers—Ingredients: Enriched Wheat
Flour, Graham Flour, Sugar, Vegetable Shortening,
Molasses, High Fructose Corn Syrup, Leavening
(Baking Soda, Calcium Phosphate), Salt
b) Graham Crackers—Ingredients: Unbleached
Wheat Flour, Crystalline Fructose, Soybean Oil,
Concentrated Grape Juice, Whole Wheat Flour,
Vanilla Extract, Baking Soda, Salt.
11
A food labeled “sugar free” may contain corn syrup
or other carbohydrate sweeteners.
True False
12
Canned fruit cocktail in fruit juice syrup contains
less calories and is healthier than fruit cocktail
made with sugar. (See labels 17 and 18)
True False
Check your answers on page 5.
2
The Sugar Association
Nutrition Facts Labels
All NF labels are taken directly from name brand products. Comparison labels are from the same brand.
1. Milk (2% Fat)
4. Margarine
3. Fresh Peaches
2. Green Beans
Nutrition Facts
Nutrition Facts
Nutrition Facts
Nutrition Facts
Serving Size 1 Cup (236ml)
Serving Size 1/2 Cup (120g)
Serving Size 1 medium (98g)
Serving Size 1 Tbsp (14g)
Amount Per Serving
Amount Per Serving
Amount Per Serving
Amount Per Serving
Calories 20
Calories 40
Calories 130
Calories from fat 45
Calories from Fat 0
8%
Saturated Fat 3g
15%
Total Fat 0g
0%
Saturated Fat 0g
0%
Cholesterol 20mg
7%
Cholesterol 0mg
0%
Sodium 135mg
6%
Sodium 400mg
17%
4%
Total Carbohydrate 4g
Total Carbohydrate 13g
Dietary Fiber 0g
0%
3%
Sugars 2g
Sugars 12g
Protein 8g
Vitamin A 10%
Calcium 30%
1%
Dietary Fiber 1g
• Vitamin C 2%
• Iron 0%
Protein less than 1g
Vitamin A 4%
• Vitamin C 4%
Calcium 2%
• Iron 4%
INGREDIENTS:
Total Fat 0g
0%
Saturated Fat 0g
0%
% Daily Value*
Total Fat 9g
14%
Saturated Fat 1.5g
Cholesterol 0mg
0%
Sodium 0mg
0%
Sodium 110mg
5%
3%
Total Carbohydrate 0g
Total Carbohydrate 10g
Dietary Fiber 2g
8%
Dietary Fiber 0g
Sugars 9g
Sugars 0g
Protein 1g
Vitamin A 2%
Calcium 0%
Protein 0g
Vitamin A 10%
Calcium *
• Vitamin C 10%
• Iron 0%
0%
0%
• Vitamin C *
• Iron *
*Not a significant source of these nutrients
7. Brown Sugar
8. Turbinado Sugar
Nutrition Facts
Nutrition Facts
Nutrition Facts
Serving Size 1 tsp (4g)
Serving Size 1Tbsp (21g)
Serving Size 1 tsp (4g)
Serving Size 1 tsp (4g)
Amount Per Serving
Amount Per Serving
Amount Per Serving
Amount Per Serving
Calories 15
Calories 60
Calories 15
% Daily Value*
8%
0%
Green Beans, Water,
6. Honey
Calories from Fat 80
Cholesterol 0mg
Salt.
5. Granulated Sugar
Calories 80
% Daily Value*
% Daily Value*
% Daily Value*
Total Fat 5g
Calories from Fat 0
Nutrition Facts
Calories 15
% Daily Value*
% Daily Value*
% Daily Value*
Total Fat 0g
0%
Total Fat 0g
0%
Total Fat 0g
0%
Total Fat 0g
Sodium 0mg
0%
Sodium 0mg
0%
Sodium 0mg
0%
Sodium 0mg
0%
Total Carbohydrate 4g
1%
Total Carbohydrate 17g
6%
Total Carbohydrate 4g
1%
Total Carbohydrate 4g
1%
Sugars 4g
Protein 0g
Sugars 4g
Sugars 16g
Sugars 4g
Protein 0g
Protein 0g
9. Granulated Cane Juice
Protein 0g
10. Strawberry Preserves
Nutrition Facts
Nutrition Facts
Serving Size 1 packet (3.5g)
Serving Size 1 Tbsp (20g)
Amount Per Serving
Amount Per Serving
Calories 15
Calories 50
% Daily Value*
Calories from Fat 0
% Daily Value*
Total Fat 0g
0%
Total Fat 0g
0%
Sodium 0mg
0%
Sodium 10mg
0%
Total Carbohydrate 3g
1%
Total Carbohydrate 13g
4%
Sugars 3g
Protein 0g
0%
Sugars 7g
Protein 0g
INGREDIENTS: Strawberries, Corn
Syrup, Sugar, High Fructose Corn
Syrup, Citric Acid, Fruit Pectin.
*Percent Daily Values are based on a 2,000 calorie diet.
The Sugar Association
3
Nutrition Facts Labels continued
12. No-Sugar-Added
Spaghetti Sauce
11. Spaghetti Sauce
13. Peanut Butter
14. 1/3 Less Sodium & Sugar
Peanut Butter
Nutrition Facts
Nutrition Facts
Nutrition Facts
Nutrition Facts
Serving Size 125g
Serving Size 125g
Serving Size 2 Tbsp (32g)
Serving Size 2 Tbsp (32g)
Amount Per Serving
Amount Per Serving
Amount Per Serving
Amount Per Serving
Calories 60
Calories 60
Calories 190
Calories 210
Calories from Fat 0
Calories from Fat 9
% Daily Value*
Total Fat 0g
0%
Saturated Fat 0g
0%
Trans Fat 0g
0%
Cholesterol 0mg
0%
Sodium 330mg
14%
Potassium 380mg
11%
Total Carbohydrate 13g
4%
Dietary Fiber 2g
Sugars 9g
Protein 2g
4%
% Daily Value*
Total Fat 1g
2%
Saturated Fat 0g
0%
Trans Fat 0g
0%
Cholesterol 0mg
0%
Sodium 320mg
13%
Potassium 420mg
12%
Total Carbohydrate 10g
3%
Dietary Fiber 2g
Sugars 6g
Protein 2g
4%
Vitamin A 15%
Calcium 2%
Vitamin A 15%
Calcium 4%
• Vitamin C 15%
• Iron 6%
INGREDIENTS: Tomato Puree (Water,
Tomato Paste), Diced Tomatoes In Puree,
Onions, Sugar, Salt, Garlic Powder,
Spices, Basil, Natural Flavor.
• Vitamin C 15%
• Iron 6%
INGREDIENTS: Tomato Puree (Water,
Tomato Paste), Diced Tomatoes In Puree,
Onions, Salt, Olive Oil, Garlic Powder,
Onion Powder, Spices, Basil, Natural
Flavor.
16. Frosted Wheat Squares
15. Wheat Squares
Nutrition Facts
Nutrition Facts
Serving Size 30 Biscuits (55g)
Serving Size 21 Biscuits (54g)
Amount Per Serving
Calories 190
Calories from Fat 10
Amount Per Serving
Calories 190
Calories from Fat 10
% Daily Value*
2%
0%
% Daily Value*
2%
0%
Total Fat 1g
Saturated Fat 0g
Trans Fat 0g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Potassium 250mg
Total Carbohydrate 45g
0%
0%
7%
15%
Total Fat 1g
Saturated Fat 0g
Trans Fat 0g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Potassium 200mg
Total Carbohydrate 46g
0%
0%
6%
15%
Dietary Fiber 8g
Sugars 0g
Protein 6g
30%
Dietary Fiber 6g
Sugars 11g
Protein 5g
23%
Vitamin A
Vitamin C
Calcium
Iron
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Phosphorus
Magnesium
Zinc
0%
0%
0%
90%
25%
25%
25%
25%
25%
25%
25%
15%
10%
Vitamin A
Vitamin C
Calcium
Iron
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Phosphorus
Magnesium
Zinc
Copper
0%
0%
0%
90%
25%
25%
25%
25%
25%
25%
20%
10%
10%
10%
INGREDIENTS: Whole grain wheat,
contains 2% or less of BHT for freshness.
Vitamins and Minerals: Reduced iron,
niacinamide, vitamin B6 (pyridoxine
hydrochloride), vitamin B2 (riboflavin),
vitamin B1 (thiamin hydrochloride), folic
acid, zinc oxide, vitamin B12.
CONTAINS WHEAT INGREDIENTS.
Calories from Fat 140
% Daily Value*
Total Fat 17g
26%
Saturated Fat 4g
20%
Trans Fat 0g
0%
Cholesterol 0mg
0%
Sodium 75mg
3%
Total Carbohydrate 6g
2%
Dietary Fiber 2g
8%
Sugars 2g
Protein 7g
Vitamin A 0%
Calcium 0%
Vitamin E 10%
Vitamin A 0%
Calcium 0%
Vitamin E 10%
• Vitamin C 0%
• Iron 4%
• Niacin 20%
• Vitamin C 0%
• Iron 4%
• Niacin 20%
INGREDIENTS: Roasted Peanuts,
Sugar, Palm Oil, Salt.
INGREDIENTS: Roasted Peanuts,
Sugar, Palm Oil, Salt.
17. Canned Fruit Cocktail in
Fruit Juice Syrup
18. Canned Fruit Cocktail in
Lite Syrup
Nutrition Facts
Nutrition Facts
Serving Size 1/2 Cup (124g)
Serving Size 1/2 Cup (124g)
Amount Per Serving
Amount Per Serving
Calories 60
Calories 60
Calories from Fat 0
Calories from Fat 0
% Daily Value*
Total Fat 0g
0%
Saturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Monounsaturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 10mg
0%
Potassium 120mg
4%
Total Carbohydrates 15g
5%
Fiber 1g
4%
Sugars 14g
Protein 0g
% Daily Value*
Total Fat 0g
0%
Saturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Monounsaturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 10mg
0%
Potassium 130mg
4%
Total Carbohydrates 15g
5%
Fiber 1g
4%
Sugars 14g
Protein 0g
Vitamin A 4%
Calcium 0%
Vitamin A 4%
Calcium 0%
• Vitamin C 4%
• Iron 2%
INGREDIENTS: A tasty combo of
fat-free peaches, pears, grapes,
pineapple and cherries, packed in 100%
real fruit juice from concentrate.
INGREDIENTS: Whole grain wheat,
sugar, contains 2% or less of brown rice
syrup, gelatin, BHT for freshness.
Vitamins and Minerals: Reduced iron,
niacinamide, vitamin B6 (pyridoxine
hydrochloride), vitamin B2 (riboflavin),
vitamin B1 (thiamin hydrochloride), zinc
oxide, folic acid, vitamin B12.
CONTAINS WHEAT INGREDIENTS.
The Sugar Association
• Vitamin C 4%
• Iron 2%
INGREDIENTS: Peaches, Water,
Pears, Grapes, Pineapple, Sugar,
Cherries (Cherries, Carmine)
*Percent Daily Values are based on a 2,000 calorie diet.
4
Calories from Fat 150
% Daily Value*
Total Fat 16g
25%
Saturated Fat 3.5g
18%
Trans Fat 0g
0%
Cholesterol 0mg
0%
Sodium 150mg
6%
Total Carbohydrate 6g
2%
Dietary Fiber 2g
8%
Sugars 3g
Protein 7g
Quiz Answers
1
2
3
False. The Nutrition Facts (NF) panel shows
total “sugars”—those naturally present in fruit
and vegetables (sucrose, glucose, fructose)
and dairy products (lactose), as well as sugar/
sucrose and any sweetening ingredient added by
manufacturers. See Tip 1.
8
True. For example, see labels 15 and 16.
See Tip 10.
9
A, B, C, D, E. All these products are natural.
Remember that sugar/sucrose is found naturally in
almost all fruits and vegetables.
D) All of the above. All fruits, vegetables and
dairy products contain sugars. Note: The NF label
for plain milk (label 1) shows 12 grams of “sugars”
from the lactose in the milk. Similarly, a serving
of green beans (label 2) has 2 grams of “sugars”
even though in the ingredient statement there is no
sugar/sucrose or sweeteners added.
10
True. A tablespoon of margarine has 80 calories.
A tablespoon of sugar/sucrose has 45 calories.
There are 3 teaspoons of sugar/sucrose in 1
tablespoon and each teaspoon of sugar/sucrose
has 15 calories.
4
A, C, D. Sugar/sucrose is a pure carbohydrate.
5
B) 15. At 15 calories per teaspoon, sugar/sucrose
is a calorie bargain. See Tip 7.
6
Trick question! They are all about the same.
See Tip 8.
7
False. The addition of sugar/sucrose is not the
key to a food’s calorie content. Sugars (including
sugar/sucrose), like all carbohydrates, provide 4
calories per gram. Leaving sugar/sucrose out of
products like spaghetti sauce and peanut butter
(see labels 11- 14) will not significantly lessen
calories per serving. If additional fat is added
instead of sugar/sucrose, calories increase (fats
provide 9 calories per gram). See Tip 4.
A) Sugar, Molasses, High Fructose
Corn Syrup.
B) Crystalline Fructose, Concentrated
Grape Juice.
11
False. A food labeled “sugar free” will contain
practically no “sugars.” To claim a product is
“sugar free” it must not only be sugar/sucrose free
but it cannot contain any caloric sweeteners.
12
False. As the Nutrition Facts panels show, these
two products are nutrition equals. Fruit juice syrups
used to sweeten foods have no more nutrients or
less calories than sweetening with ordinary sugar/
sucrose. See Tip 5.
The Sugar Association
5
Tips about sugar/sucrose and sugars...
Tip 1
Tip 5
What does “sugars” mean in the Nutrition Facts
panel?
“Sugars” refers to the family of simple carbohydrates that
are found naturally in fruits, vegetables, grains and dairy
products as well as sugar/sucrose and other sweeteners
added to foods.
How come fruit cocktail in fruit juice has the
same nutrient content as fruit cocktail in sugar
/sucrose? Isn’t fruit juice more nutritious than
sugar/sucrose?
Fruit juice concentrates used to sweeten canned fruit,
jams and preserves are purified for food processing
purposes and are nearly identical in taste and nutrient
content to ordinary sugar/sucrose. Generally, foods
sweetened with juice concentrates are similar in nutrient
profile to foods sweetened with sugar/sucrose. If in doubt,
use the Nutrition Facts panel to compare products. See
labels 17 and 18.
What is “sugar”?
FDA’s definition is, “For the purpose of ingredient labeling
the term sugar shall refer to sucrose, which is obtained
from sugar cane or sugar beets…” Sugar/sucrose occurs
naturally in almost every fruit and vegetable. Sugar/
sucrose is extracted from sugar cane or sugar beets
because those plants contain the largest quantities.
Tip 6
Can I tell how much sugar/sucrose or other
sweeteners has been added to a food by just
reading the NF labels?
Not precisely. The Nutrition Facts panel shows total
“sugars.” The ingredient statement will list sugar/sucrose
and other sweeteners by name in order of the amount in
the product.
The “sugars” content of a food is not a reliable
measure of its nutritional value. Check the Daily Value for
information on whether a food is high or low in important
nutrients like fiber or calcium.
I’m counting calories. How can I cut the
amount of sugar/sucrose in my cake and cookie
recipes?
Sugar/sucrose is essential in baking and performs
many functions besides sweetening. Sugar/sucrose is
necessary for proper browning and texture and helps
improve shelf life. No guidelines exist for reducing sugar/
sucrose in baking recipes that will guarantee acceptable
results. Just cutting the sugar/sucrose won’t help since the
amount of fat stays the same. Research has shown that
decreasing fat by as much as 50% gives better baking
results than cutting sugar/sucrose —and the calorie
savings are more substantial.
Tip 3
Tip 7
The Nutrition Facts panel gives a % Daily Value
(DV) for total carbohydrate. Why is there no %
Daily Value for “sugars”?
% Daily Value shows whether a food is high or low in a
nutrient such as carbohydrates. The DV is a guideline to
show how a food fits into your overall daily diet. A % DV is
not given for “sugars” because there is no recommended
maximum or minimum for “sugars” intake.
I’m not “on a diet” but I’m trying to keep
calories and fat intake down. How can the food
label help?
First, all nutrition facts panels show calorie content per
serving. Do check the serving size to be sure you’re
counting calories accurately and compare the serving
size to what you actually eat. Also, the food label
can help you make trade-offs. Choosing strawberry
jam (Tablespoon=50 calories) instead of margarine
(Tablespoon=80 calories), for example, will save you not
only fat, but calories as well. See labels 4 and 10.
Tip 2
Tip 4
Why does my favorite brand of spaghetti sauce
contain sugar/sucrose?
Sugar/sucrose, in small amounts, is a key ingredient in
many non-sweet foods. In tomato-based products like
ketchup and spaghetti sauce, sugar balances the flavors
of these foods by taking the edge off the acidic, tart taste
of tomatoes.
If you checked out the spaghetti sauce and peanut
butter labels (labels 11- 14) you learned that reducing the
sugar/sucrose doesn’t necessarily mean cutting calories.
6
Tip 8
Do some sweeteners have more nutrients than
others?
Surprised by the answer to Question 8? The sweeteners
listed are pure sources of carbohydrates and do not
contain vitamins or minerals in significant amounts.
However, sugar/sucrose is an important ingredient that
is essential in cooking and baking and adds eating
enjoyment to many nutritious foods.
The Sugar Association
More tips about sugar/sucrose and sugars...
Tip 12
Tip 9
Why do manufacturers use different
sweeteners in foods?
When it comes to home cooking, granulated sugar/
sucrose is the sweetener that consumers know and trust.
In the food industry, too, sugar/sucrose is considered the
“gold standard.” Since the food industry uses ingredients
in greater quantities than home cooks, economics is also
an important consideration. High fructose corn syrup is
found in many processed foods because it costs less than
sugar/sucrose.
Tip 10
Manufacturers add sugar/sucrose to cereals for the
same reason we add sugar/sucrose at home—to improve
taste—but it has other functions as well. Sugar/sucrose
helps extend shelf life by protecting the cereal from air
and moisture. It also works as a flavor carrier in cereals
with cinnamon or fruit, and is frequently used to coat fruits
such as raisins, which otherwise might stick together.
Tip 11
What label terms can I look for to find out
about “sugars” and “sugar” in a product?
Remember in the NF “Sugars” refer to the family of
simple carbohydrates that are found naturally in fruits,
vegetables, grains and dairy products and sugar/sucrose
and any sweetening ingredient added to foods. In the
ingredient statement “sugar” always means sugar/sucrose
from sugar cane or sugar beets.
Certain claims located on the front of the packages
are referred to as Nutrient Content Claims. These claims
about the absence of added sweeteners, such as “Less
Sugar” or “Sugar Free” are not just about the absence of
sugar/sucrose but all “sugars.”
The only Nutrient Content Claims referring to “sugars”
content that can appear on food products are:
I’ve noticed that many products called “sugar
free” are pretty high in calories. How come?
As many labels clearly show, “sugar free” does not
mean calorie free. Don’t expect much in the way of
calorie savings if a “sugar free” product contains fat, like
chocolate candy or cookies. Sugar free products that are
not calorie reduced carry a label advisory such as “not for
weight control” or “not a reduced calorie food.”
Tip 13
Does the food label contain any special
information for people with diabetes?
While the food label does not contain diabetes-specific
information, the label can help people with diabetes
choose foods wisely. Guidelines from the American
Diabetes Association offer flexible meal planning for
diabetic individuals. According to these guidelines, sugar/
sucrose can be treated like any other carbohydrate
in the diet. Patients can substitute a sweet food for a
starchy food so long as each contains an equal amount of
carbohydrate.
The food label gives you the ability to track
carbohydrate and calories, as well as fat, fiber and
important nutrients like calcium. A registered dietitian can
help create a meal plan that takes into account your food
preferences and lifestyle as well as health concerns.
Tip 14
Does “light” mean a product is low in calories?
Not necessarily. “Light” can mean that a food contains at
least one-third fewer calories per serving than a similar
full-calorie food. Or it may mean that a food contains no
more than half the fat per serving of a full-fat counterpart.
“Light in sodium” means the food contains at least 50
percent less sodium per serving.
“Light” can also refer to texture or color. In that case
the meaning will be obvious, as in “light brown sugar.”
“Sugar Free” — Less than 0.5 grams of “sugars”
per serving size shown on the label.
“No Added Sugar” — No “sugars” were added
to the food. This includes all sweetening ingredients
including those from juices and fruits.
“Reduced Sugar” or “Less Sugar” — At least
25% less sugars than a similar fully-sweetened food.
Calorie Content Claims
Calorie Free — less than 5 calories per serving
Low Calories — 40 calories or less per serving
Reduced/Fewer Calories — at least 25% fewer
calories per serving compared to the traditional food
Light or Lite — one-third fewer calories or 50% less
fat compared to the traditional food
The Sugar Association
7
The Sugar Association, Inc.
1300 L Street NW, Suite 1001
Washington, DC 20005
(202) 785-1122
www.sugar.org
Free downloads of this and other publications are available at
http://www.sugar.org/publications/downloads.html