Added Sugars in Everyday UK Foods
February 2026
Where Added Sugars Appear
Added sugars appear across a broad range of UK food products. According to food composition databases such as the McCance and Widdowson Composition of Foods database and the NIHR Food Composition Databank, added sugars are present not only in obviously sweet products but also in many foods that consumers may not immediately identify as sugar sources.
Soft drinks and sugary beverages represent a significant source. A 330ml can of cola contains approximately 35-40 grams of added sugar, which exceeds the UK's recommended daily free sugar intake for an adult (50g per day according to SACN). Similarly sized servings of sweetened fruit juices contain 25-35g of sugar. Energy drinks and sports drinks marketed for fitness contain 20-30g per serving. These beverages provide substantial sugar intake in liquid form without accompanying fiber or satiety signals.
Dairy and Breakfast Products
Flavored yoghurts, which are common breakfast items in UK households, contain 10-25g of added sugar per 125g serving, depending on the product and flavor. Plain yoghurt contains only the intrinsic lactose sugar; the added sugar comes from fruit purees, syrups, and sweeteners incorporated during manufacturing. Greek yoghurt varieties tend to have lower added sugar when unsweetened, but flavored versions contain similar amounts as standard yoghurt.
Breakfast cereals show wide variation. Some basic grain cereals contain 2-3g per 30g serving, while sweetened varieties can contain 10-15g. Granola products, though marketed as wholesome, typically contain 8-12g per serving due to added honey, syrups, and sugar coatings. Breakfast bars—cereal bars and muesli bars designed as convenient morning foods—contain 8-20g depending on formulation. These breakfast items are commonly consumed by children, making them significant contributors to daily sugar intake in younger age groups.
Confectionery and Baked Goods
Confectionery products contain high sugar content by design. A standard chocolate bar (40g) contains 15-20g of sugar. Sweets and hard candies are essentially pure sugar with flavoring. Biscuits vary, but a typical digestive biscuit contains 4-7g of sugar per biscuit, while chocolate-covered or cream-filled varieties contain more. A chocolate-covered biscuit might contain 8-12g of sugar for a single unit.
Cakes and pastries from UK bakeries typically contain 15-30g of sugar per serving depending on type and size. A slice of Victoria sponge contains 25-35g. Jam-filled pastries contain 15-20g of sugar from both the filling and the product itself. These foods represent occasional consumption for many people but form significant sources of sugar when consumed regularly. Portion size matters considerably—a single slice of cake can contain a substantial portion of daily sugar recommendations.
Savory Foods with Hidden Sugar
A notable feature of UK food composition is the presence of added sugars in foods not typically perceived as sweet. Tomato-based sauces, including ketchup and pasta sauce, contain 4-8g of added sugar per 100g. A serving of table ketchup (15g) contains 3-4g of sugar. These condiments are frequently used in UK cuisine, making them cumulative sources of daily sugar intake. Many people do not associate condiments with significant sugar content.
Salad dressings, particularly vinaigrette and ready-made varieties, contain 2-5g of added sugar per serving (15ml). Beans in tomato sauce, a staple British breakfast food and convenient lunch option, contain 4-5g of sugar per 100g serving. Many low-fat salad dressings and marinades contain elevated sugar levels to compensate for reduced fat content, as sugar enhances palatability. Breakfast spreads like honey and jam contain high sugar by mass—approximately 60% sugar by weight. A single tablespoon (20g) of jam contains 12-15g of sugar.
Understanding Food Composition Data
Food composition databases provide standardized nutritional information based on laboratory analysis. The McCance and Widdowson database is the UK's primary reference source, used by food manufacturers, nutritionists, and health professionals. Products vary by brand and formulation, so the values presented represent typical examples rather than absolute figures. Reading nutrition labels on food packaging provides precise information for specific products.
The term "added sugar" on food labels refers to sugars and syrups added during processing or preparation, excluding sugars naturally present in foods. For beverages, sugars in fruit juices (even 100% juice) are considered intrinsic rather than added, though they contribute to total sugar intake similarly. This distinction reflects food classification conventions rather than metabolic differences. The cumulative intake of sugar from all sources—added and intrinsic—contributes to total daily energy and sugar consumption, which are informational concepts in nutritional science literature.
Educational Notice: This website provides general educational information only. The content is not intended as, and should not be interpreted as, personalised dietary or health advice. Relationships between dietary components and body composition are complex and vary between individuals. For personal nutrition decisions, consult qualified healthcare or nutrition professionals.