# Total sugars: what it is, what it does, how much people need
Canonical: https://nutritionizm.com/nutrients/sugars/
Source: US FDA Daily Value table, WHO healthy diet fact sheet, USDA FoodData Central
License: USDA FoodData Central values are public domain (CC0 1.0); Nutritionizm compilation and plain-language text are licensed under CC BY 4.0 (attribution: link to Canonical URL).

Total sugars are the simple carbs found in many foods.

## What it is

Total sugars include glucose, fructose and other small carbs. They are naturally present in fruits, vegetables and milk. They are also added to candy, soda, baked goods and sauces. The label shows the total amount of all sugars combined.

## What it does

Total sugars give quick energy for muscles and brain. The body breaks them down into fuel that cells use. Excess sugars are stored as a form of reserve. When needed, the reserve can be turned back into energy.

## How much people need

- FDA Daily Value for added sugars: 50 g. It is a reference amount used on Nutrition Facts labels, not a personal target. Source: [US FDA](https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels).
- There is no Daily Value for total sugars. The 50 g value above is for added sugars only.
- WHO: free sugars (sugars added to foods and drinks, plus sugars in honey, syrups and fruit juice) should stay below 10 percent of total daily energy intake. This is about 50 g a day at 2000 kcal. Source: [WHO](https://www.who.int/news-room/fact-sheets/detail/healthy-diet).

## Common myths

- **Myth:** All sugars are bad for the body every day. **Truth:** The body does not need added sugars. The sugars that are part of whole fruit, vegetables and milk are not the ones WHO tells people to limit.
- **Myth:** Natural sugars and added sugars act the same in the body. **Truth:** WHO limits free sugars, which are added sugars plus sugars in honey, syrups and juice. Whole fruit also brings fibre and water.

## Sources and background

The sections on what it is, what it does and the myths are general background from [NIH MedlinePlus: Carbohydrates](https://medlineplus.gov/carbohydrates.html), checked on 29 October 2026. The intake figures above carry their own sources.

## Top foods (g per 100 g)

- [Powdered Sugar](https://nutritionizm.com/food/sugars-powdered/): 97.81 g
- [Brown Sugar](https://nutritionizm.com/food/sugars-brown/): 97.02 g
- [Honey](https://nutritionizm.com/food/honey/): 82.12 g
- [Date](https://nutritionizm.com/food/dates-medjool/): 66.47 g
- [Maple Syrup](https://nutritionizm.com/food/syrups-maple/): 60.46 g
- [Jam](https://nutritionizm.com/food/jams-and-preserves/): 48.5 g
- [Lemonade](https://nutritionizm.com/food/lemonade-frozen-concentrate-pink/): 46.46 g
- [Hot Sauce](https://nutritionizm.com/food/sauce-hot-chile-sriracha/): 15.11 g