Labels
How to read a nutrition label for sugar
By zerosugar · November 8, 2026
Look at three lines: the serving size at the top, Total Sugars, and Includes Added Sugars just under it. Then check Total Carbohydrate, because a product with no sugar can still have carbs.
Start with the serving size
Every number on the label is for one serving, and the serving is whatever the brand chose. A swap's serving can be smaller or larger than the original's. That is why zerosugar shows each label's own serving next to its numbers.
Total Sugars and Added Sugars
Total Sugars counts all the sugar in a serving, including sugar that is naturally in fruit, milk or pumpkin. Includes Added Sugars is the part that was put in while making it. A product can have no added sugar and still show some total sugars, like plain canned pumpkin.
Total Carbohydrate
Total Carbohydrate includes the sugars, plus starch, fiber and some sweeteners. Fiber is listed under it. When a brand lists sugar alcohols, they appear here too, not under sugars.
Allulose
Allulose is a sweetener that the FDA lets brands leave out of Total Sugars and Added Sugars. It still counts in Total Carbohydrate. Some zero-sugar cereals and snacks use it.
Compare the same thing
When you compare a swap to the original, compare the same amount you would eat, not just the headline number. On every zerosugar swap page, the two labels sit side by side so you can see both servings.
Every product in this article
Questions
How do I read the sugar on a nutrition label?
Look at three lines: the serving size at the top, Total Sugars, and Includes Added Sugars just under it. Then check Total Carbohydrate, because a product with no sugar can still have carbs.
What is the difference between total sugars and added sugars?
Total sugars counts all sugar in a serving, natural and added. Added sugars is only the sugar put in while the food was made.
Why does a zero-sugar food still have carbs?
Starch, fiber, protein ingredients and some sweeteners count as carbohydrate. That is why zerosugar shows total carbs on every product.
Sources
FDA: The Nutrition Facts Label ›
FDA: Allulose guidance for industry ›
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Numbers come from official labels, each chain's published nutrition information and, for a few plain add-ins in restaurant orders, the USDA food database. Each page links its sources. Recipes change, so check the package. How we check every number. Some store links are affiliate links. As an Amazon Associate, zerosugar earns from qualifying purchases.