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Is Sugar Bad for Kids? Everything Parents Need to Know About Sugar for Kids
September 2022
Last reviewed: October 2022
Author:
Charlotte Scott
Coauthors:
Jennifer Anderson, MSPH, RDN
Lt. Robert Wallace
About Kids Eat in Color
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
Author:
Charlotte Scott
Coauthors:
Jennifer Anderson, MSPH, RDN
Lt. Robert Wallace
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Inside: Do you wonder if sugar is bad for kids? Do you have other questions about sugar for kids? Get the answers to these questions and more in this article.
Many parents wonder about sugar for kids. Is sugar bad for kids? How much sugar is too much for kids? How can you cut back on sugar?
In this article, learn about natural sugars and added sugars, how much sugar kids can have, and get tips for reducing sugar in your child’s diet. Plus, get ideas for low-sugar snacks and foods for kids.
Sugars are made from plants with the help of the air we breathe, water and the sun.
A sugar is a small piece of a carbohydrate, the same way a letter is a single component of a word. Every carbohydrate breaks down into sugar in the body.
Some parts of your body, like your red blood cells, use sugar as fuel.
Related: Download our free picky eater’s guide for tips and strategies to minimize mealtime stress.
Natural sugars
Naturally occurring sugars found in nature are called natural sugars.
Examples of natural sugars
Here are some common foods that naturally contain sugar.
Dairy: the lactose in milk is a type of natural sugar
Should we limit natural sugars?
We can always eat too much of anything. All foods, including natural sugars, should be eaten in moderation and based on our body’s specific needs.
Most of the time, natural sugars are paired with other important nutrients (protein, fiber, and fat) that can help stop us from eating too much.
The food sources of natural sugars also contain important vitamins and minerals.
Added sugars
Added sugars are any sugars or sweeteners that are taken from one source and added to another to enhance the flavor. Some examples are adding a teaspoon of honey to milk or adding syrup to pancakes.
Note: Juice is a common source of added sugar in the diet. Juices can be made from concentrate that can contain additional sugars beyond the sugar in the fruit. Without the fiber that also occurs in the fruit, it can be easy to over consume sugar and add empty calories to the diet.
How much added sugar can kids have?
The American Heart Association recommends:
No added sugars for children under age 2.
Limit added sugar to 24 grams (6 teaspoons) or less per day for children over age 2.
No more than 8 oz. sugary beverages per week. That is about half a can of soda or one cup of juice a week. (1)
The USDA Dietary Guidelines for Americans recommend no more than 10% of calories come from added sugars per day. (2)
Added sugars for babies and children under age 2
As the guidelines recommend, children under 2 do not need added sugars.
In fact, adding sugar to a food may increase your child’s preference for sweeter foods, and may make them less flexible to try the food without sugar. (3)
Instead, we suggest introducing foods without added sugar to get your child comfortable with the food as is.
Added sugars for children age 2 and over
Based on the USDA Dietary Guidelines for Americans, we recommend limiting added sugars to less than 10% of total daily calories up to 25 grams per day for children over age 2. (2)
It can be difficult to measure 25 grams. To help, we have listed some popular foods, snacks and drinks and their average added sugar content. (4)
Food (1 serving)
Grams of Added Sugar
Fruit snacks (14 g)
5 g
Maple and Brown Sugar Oatmeal (43 g)
12 g
3 oreos
14 g
Cheerios (1 cup / 37 g)
12 g
Caprisun Juice Pouch (1 pouch / 177 mL)
13 g
Ketchup (1 Tbs.)
4 g
Are added sugars required on food labels?
The FDA now requires food companies to distinguish between naturally occurring sugar and added sugar products on nutrition labels.
Reading the label can let us know how much added sugar is in the item.
How to find sugar on a nutrition label
We have listed some tips and things to consider when reading a nutrition label.
Most nutrition labels can be found on the back or side of an item.
The percent of daily value next to added sugars refers to the percent daily value for adults, not children. (5)
What foods have the most added sugar?
Sweetened beverages: sodas, flavored milks, juices, energy drinks
Yes, lower sugar options are available under low/no sugar offerings. Sometimes there are different brands or varieties of products that have less sugar.
For example, one brand of snack bar may have 12 grams of added sugar, while another bar may only have 6 grams of added sugar.
Often “no-sugar added” products contain artificial sweeteners, which we do not recommend for children.
One of the best practices for sweetening beverages and foods is to do it yourself, so that you know how much you are getting. For example, you can make homemade gummies as a lower-sugar option.
Swapping in low-sugar foods can look different for every family based on their favorite foods, but here are some of our team’s favorite low-sugar foods for kids.
Ways to reduce sugar in your child’s diet
Substitute sweetened yogurt with plain yogurt and adding fruit or a drizzle of honey.
Homemade flavored milk: Make your own flavored milk by taking plain milk and adding small amounts of sweetener and fruit.
When making muffins or other baked goods, add only half the amount of sugar noted in the recipe, rather than adding the full amount.
Dilute juice by adding water and slowly increasing the amount of water over time. Experiment with trying to find the sweet spot that balances the desire for sweetness with the desire to limit added sugars.
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
Charlotte Scott is a Western Carolina University Alumni with a B.Sc in Nutrition and Dietetics and a Minor in Spanish. She is currently a Child Nutrition Fellow for Kids Eat In Color and a dietetic intern at Be Well Solutions Dietetic Internship. Charlotte is passionate about community service, nutrition counseling, and public health in the hope of opening her own center for families and children at financial risk. Volunteering is dear to her heart, and her curious nature intrigues a passion for expanding her knowledge in various fields.
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Inside: Do you wonder if sugar is bad for kids? Do you have other questions about sugar for kids? Get the answers to these questions and more in this article.
Many parents wonder about sugar for kids. Is sugar bad for kids? How much sugar is too much for kids? How can you cut back on sugar?
In this article, learn about natural sugars and added sugars, how much sugar kids can have, and get tips for reducing sugar in your child’s diet. Plus, get ideas for low-sugar snacks and foods for kids.
Article contents:
What is sugar?
Natural sugars
Limiting natural sugars
Added sugars
How much added sugar can kids have?
Added sugars for kids under age 2
Added sugars for kids over age 2
Food labels and sugar
Foods high in sugar
Low-sugar foods
Ways to reduce sugar in your child’s diet
What is sugar?
Sugars are made from plants with the help of the air we breathe, water and the sun.
A sugar is a small piece of a carbohydrate, the same way a letter is a single component of a word. Every carbohydrate breaks down into sugar in the body.
Some parts of your body, like your red blood cells, use sugar as fuel.
Related: Download our free picky eater’s guide for tips and strategies to minimize mealtime stress.
Natural sugars
Naturally occurring sugars found in nature are called natural sugars.
Examples of natural sugars
Here are some common foods that naturally contain sugar.
Should we limit natural sugars?
We can always eat too much of anything. All foods, including natural sugars, should be eaten in moderation and based on our body’s specific needs.
Most of the time, natural sugars are paired with other important nutrients (protein, fiber, and fat) that can help stop us from eating too much.
The food sources of natural sugars also contain important vitamins and minerals.
Added sugars
Added sugars are any sugars or sweeteners that are taken from one source and added to another to enhance the flavor. Some examples are adding a teaspoon of honey to milk or adding syrup to pancakes.
What are common added sugars?
Here are some examples of added sugars.
Note: Juice is a common source of added sugar in the diet. Juices can be made from concentrate that can contain additional sugars beyond the sugar in the fruit. Without the fiber that also occurs in the fruit, it can be easy to over consume sugar and add empty calories to the diet.
How much added sugar can kids have?
The American Heart Association recommends:
The USDA Dietary Guidelines for Americans recommend no more than 10% of calories come from added sugars per day. (2)
Added sugars for babies and children under age 2
As the guidelines recommend, children under 2 do not need added sugars.
In fact, adding sugar to a food may increase your child’s preference for sweeter foods, and may make them less flexible to try the food without sugar. (3)
Instead, we suggest introducing foods without added sugar to get your child comfortable with the food as is.
Added sugars for children age 2 and over
Based on the USDA Dietary Guidelines for Americans, we recommend limiting added sugars to less than 10% of total daily calories up to 25 grams per day for children over age 2. (2)
It can be difficult to measure 25 grams. To help, we have listed some popular foods, snacks and drinks and their average added sugar content. (4)
Are added sugars required on food labels?
The FDA now requires food companies to distinguish between naturally occurring sugar and added sugar products on nutrition labels.
Reading the label can let us know how much added sugar is in the item.
How to find sugar on a nutrition label
We have listed some tips and things to consider when reading a nutrition label.
What foods have the most added sugar?
Are there lower sugar options?
Yes, lower sugar options are available under low/no sugar offerings. Sometimes there are different brands or varieties of products that have less sugar.
For example, one brand of snack bar may have 12 grams of added sugar, while another bar may only have 6 grams of added sugar.
Often “no-sugar added” products contain artificial sweeteners, which we do not recommend for children.
One of the best practices for sweetening beverages and foods is to do it yourself, so that you know how much you are getting. For example, you can make homemade gummies as a lower-sugar option.
Swapping in low-sugar foods can look different for every family based on their favorite foods, but here are some of our team’s favorite low-sugar foods for kids.
Ways to reduce sugar in your child’s diet
Related: See more tips for managing your child’s sugar intake.
References