Sugar exists in various places in the American diet, but it’s important to know the difference between naturally occurring sugars and added sugars.  

Can you overeat naturally occurring sugar? What qualifies as added sugar, and what's considered naturally occurring? If you've thought or asked these questions before, you're not alone. That's why we decided it's time to set the sugar record straight.

Added vs. Naturally Occurring Sugar 

Added sugar is exactly what it sounds like. It’s sugar that’s been intentionally added to food. This type of sugar can come in different forms, such as table sugar (sucrose) or high-fructose corn syrup. The trick is: if the sugar doesn’t occur naturally in a food item and is instead added in, then it’s added sugar. 

Naturally occurring sugars, on the other hand, occur naturally in foods. Examples include items such as fruit, which contain fructose and glucose (among others), and milk, which contains lactose. These foods often contain other beneficial compounds like antioxidants, minerals, vitamins, and macronutrients like fats and fiber that help slow sugar absorption. 

Other naturally occurring sugars include honey, maple syrup, and coconut sugar. Although they are naturally occurring, they become added sugars when you add them to foods like coffee, tea, or oatmeal. 

How Much Sugar Are Americans Consuming? 

At this point, it’s no secret that, on average, Americans consume a lot of sugar. But how much sugar are we actually talking about here? 

According to the U.S. Department of Agriculture (USDA), the average American eats or drinks 34 teaspoons of sugar a day, which is around 500+ calories. [1] Added sugars, on average, account for around 270 of those calories, or more than 13% of total calories per day. [2]  

Sugar-sweetened beverages contribute around 24% of all added sugar intake, which is higher than any other category. So long story short, we’re consuming too much sugar (added sugar in particular), and sugar-sweetened beverages are the biggest culprit.  

Recommended Sugar Intake 

So, we’re consuming too much. But how much sugar is recommended to consume per day?  

Naturally Occurring Sugar 

Public health officials have only made recommendations for limits on added sugar and not naturally occurring sugar. Thus, there is no established limit of naturally occurring sugar per day. That’s because, according to the World Health Organization (WHO), there is no reported evidence of adverse effects of consuming naturally occurring sugars. [3] Consuming whole foods with naturally occurring sugars is generally linked with health benefits since you get fiber, protein, and other micronutrients from these foods.  

Added Sugar 

On the other hand, there are countless different recommendations from different expert groups on how many grams of added sugars to consume per day, but they all hover around the same numbers: 

• No more than 10% of calories: The USDA’s 2025–2030 Dietary Guidelines for Americans recommend limiting added sugars to less than 10% of calories. Using a 2,000-calorie diet as an example, that 10% limit is the equivalent of 12 teaspoons or 50 grams of sugar. [4] 
• Aim for less than 5%: The World Health Organization (WHO) recommends the same 10% limit, but it also adds that people should aim to reduce their added sugar intake to less than 5% of calories, which would be six teaspoons or 25 grams of sugar if you consume 2,000 calories per day. [3] 

To put all this in perspective, there can be up to 39 grams of sugar in one 12-ounce can of traditional soda, or around 150 calories. This means that one can of traditional soda could put you above your recommended daily sugar intake. 

High Sugar Foods to Avoid 

Need help cutting back? The following is a list of foods and drinks that are typically high in sugar, plus our recommendation for a better-for-you alternative.  

Traditional Sodas 

As we’ve mentioned, many traditional sodas contain a ton of sugar. In fact, one can could contain a whole day’s worth! So, replacing traditional sodas with good-for-you alternatives or cutting them out entirely is one easy way to limit added sugar. 

A better-for-you alternative: OLIPOP 

You don’t need to cut out soda altogether if you want to reduce your added sugar intake. Especially not when there are delicious, good-for-you soda alternatives, like OLIPOP, the fizzy prebiotic soda that supports digestive health. Whether it’s Ginger Lemon, Classic Root Beer, Strawberry Vanilla, or the summertime sipper Watermelon Lime, there’s an OLIPOP flavor for everyone. 

Candies, Sweets & Baked Goods 

It goes without saying that candies, sweets, and baked goods are often loaded with added sugar. And while we can (and should!) absolutely enjoy these things, doing so in moderation is key.  

A better-for-you alternative: Dried fruit & home-made goods 

Reach for that whole fruit. If it doesn’t quite hit the spot, dried fruit is more concentrated, making it taste sweeter. Dates taste almost like brown sugar and are great on their own or chopped up as a topping to yogurt. You could also try baking fruit like apples and pears and sprinkling them with cinnamon for a healthier dessert that tastes sweeter than uncooked fruit. However, eating the whole fruit also means you get a matrix of other nutrients that the fruit offers naturally, like fiber, so consider grabbing whole fruit whenever you can! 

Fruits Canned in Syrup 

Fruit canned in syrup? Also loaded with sugar, and best to avoid. If you lean on canned fruit, pick the varieties canned in their own fruit juice for a no-added-sugar alternative. 

A better-for-you alternative: Whole fruits 

Once again, reach for the fresh fruit, and doctor it up with spices if you’re looking for something more exciting. Cinnamon on apples is great, but so too is a little chili pepper and salt on mango. Get creative, whether you’re using a warming spice or a spicy one. 

Low-Fat or Diet Foods 

Just because something is labeled “low-fat” or “diet” does not mean it’s healthy. Low-fat foods are notorious for containing a lot of extra sugar. That’s how they make up for the lack of fat: by adding sugar and other additives to make something taste better. 

A better-for-you alternative: Read the back label 

If you’re tempted to down a food labeled “diet”, know that it’s not calorie-free and it can contain added sugars to add flavor. Keep an eye on the back label to know exactly what you’re consuming. Your best bet is to stick with foods that naturally contain a satisfying flavor, like dates stuffed with nut butter. 

Daily Sugar Intake: The Takeaway 

Removing excess sugar from the diet takes work. After all, we’re presented with sugar nearly everywhere we turn! But it’s important to remember that even the smallest swaps can make a difference. Like cutting back on added sugars from soda or other sugar-sweetened beverages! And naturally occurring sugars can be part of a healthy, satisfying diet.  

Here’s our pro tip: grab an OLIPOP. With 2 to 5 grams of sugar per 12 fl oz can, we make cutting back taste delicious.  

Sources: 

1. Raatz, S. (2023, September 11). The question of sugar. https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-articles/2012/the-question-of-sugar/
2. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov. 
3. World Health Organization. (2015, March 4). WHO calls on countries to reduce sugars intake among adults and children [Press release]. https://www.who.int/news/item/04-03-2015-who-calls-on-countries-to-reduce-sugars-intake-among-adults-and-children
4. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2025-2030. 10th Edition. January 2026. Available at https://realfood.gov/

Meet our Expert This article is reviewed by Dr. Renee Korczak Ph.D., RDN, CSSD, LD. who is a paid member of the OLIPOP team.  Renee is an advanced practice registered dietitian nutritionist with expertise in digestive health. Renee has her board specialty in sports dietetics and continues to be active in the digestive health and sports nutrition space. Outside of work, Renee enjoys time with her two children and husband. She enjoys world travel, cooking, and yoga.