Too much sugar can lead to weight gain and tooth decay. Aim to have no more than 7 teaspoons of added sugar each day.

Where do we find sugar?

Natural sugars found in foods and drinks

Fruit and milk products

These foods also contain nutrients like protein, calcium, fibre, vitamins and minerals. We should eat these foods every day.

fruit and milk products

Sugar added to foods and drinks

Ultra-processed foods and drinks

These foods are high in energy (kilojoules) and don't have the nutrients our body needs. We should minimise the amount of these foods and drinks that we eat.

Ultra-processed foods


How to choose healthier packet foods

1. Read the nutrition information panel

To find out the amount of sugar in a food or drink, check the ‘per 100g’ column of the nutrition information panel and compare this against our guide.

Best Okay Too high
Less than 5g 5 - 15g More than 15g

Remember that food labels in Australia don’t list the amount of naturally occurring sugar and added sugar separately.

2. Check the ingredients list

Some healthy foods like breakfast cereals and yoghurt contain natural sugars AND are sweetened with added sugar. Read the ingredients list and choose products with no added sugar. The natural sugar from fruit and milk is okay. Sugar may be hidden on the ingredients list under a different name. Watch out for these sneaky names for sugar.

Other names for sugar on the ingredients list

Barley malt extract
Dextrose
High fructose corn syrup
Raw sugar
Brown rice syrup
Fructose
Honey
Rice malt syrup
Brown sugar
Fruit juice/puree concentrate
Invert sugar
Rice syrup
Cane sugar
Glucose
Malt
Sucrose
Corn syrup
Golden syrup
Molasses