11 Common Foods with High Fructose Corn Syrup (HFCS) You Should Know

High fructose corn syrup (HFCS) has become one of the most widely used sweeteners in the American food industry. This corn-derived ingredient appears in countless products on supermarket shelves, often without consumers realizing it. Understanding which foods contain HFCS is essential for making informed dietary choices and protecting your health.

Research indicates that excessive fructose consumption may contribute to various health concerns, including fatty liver disease, elevated triglycerides, insulin resistance, and increased risk of metabolic disorders. While HFCS isn’t necessarily worse than other added sugars, reducing your overall intake of added sweeteners remains crucial for optimal health.

This comprehensive guide explores 11 common food categories that frequently contain high fructose corn syrup, helping you navigate your grocery shopping with greater awareness and make healthier choices for yourself and your family.

What Is High Fructose Corn Syrup?

Before diving into specific foods, it’s important to understand what HFCS actually is. High fructose corn syrup is a liquid sweetener manufactured from corn starch. Through an enzymatic process, some of the glucose in corn syrup is converted to fructose, creating a sweeter product than regular corn syrup.

The food industry favors HFCS for several reasons: it’s cost-effective, extends shelf life, enhances flavor, and provides moisture to baked goods. These manufacturing benefits explain why HFCS became ubiquitous in processed foods starting in the 1970s and 1980s.

Common names for HFCS on ingredient labels include:

• High fructose corn syrup
• HFCS-42 or HFCS-55 (numbers indicate fructose percentage)
• Corn syrup, high fructose
• Glucose-fructose syrup (in some countries)

1. Soft Drinks and Sodas

Regular soda represents one of the largest sources of HFCS in the American diet. A single 12-ounce can of regular cola can contain approximately 39 grams of sugar, much of it from HFCS. This amounts to nearly 10 teaspoons of sugar in just one serving.

The relationship between soda consumption and health problems is well-documented. Regular intake of sugar-sweetened beverages has been associated with weight gain, type 2 diabetes, cardiovascular disease, and dental problems. The liquid form of sugar in sodas may be particularly problematic because beverages don’t trigger the same satiety signals as solid foods.

Popular sodas that typically contain HFCS include colas, lemon-lime sodas, orange sodas, root beer, and many other flavored carbonated beverages. Even brands marketed as “natural” sodas may contain HFCS, so always check the ingredient list.

2. Candy and Confections

The candy aisle is a minefield of HFCS-containing products. Many popular candy brands use HFCS as a primary sweetener because it prevents crystallization and maintains a desirable texture.

Types of candy frequently containing HFCS include:

• Chewy candies and taffy
• Candy bars with caramel or nougat
• Gummy candies and fruit chews
• Licorice
• Some chocolate candies (particularly those with fillings)

While occasional candy consumption isn’t necessarily harmful, regular intake contributes significant amounts of added sugar to your diet. The American Heart Association recommends limiting added sugar to no more than 25 grams per day for women and 36 grams per day for men, but a single candy bar can contain this entire amount or more.

3. Sweetened Beverages and Juice Drinks

It’s crucial to distinguish between 100% fruit juice and “juice drinks” or “fruit beverages.” While pure fruit juice contains no added sweeteners, many products marketed alongside juice contain significant amounts of HFCS.

Products to watch for include:

• Fruit-flavored drinks and punches
• Juice cocktails (typically containing only 10-30% real juice)
• Sweetened iced teas
• Energy drinks
• Sports drinks
• Flavored water beverages

These beverages often target children and teens through colorful packaging and cartoon characters, making them particularly concerning. Children who regularly consume sweetened beverages may develop preferences for overly sweet foods and establish unhealthy dietary patterns that persist into adulthood.

4. Packaged Baked Goods and Desserts

The convenience of pre-packaged cookies, cakes, pastries, and pies comes with a nutritional cost. Many commercially produced baked goods contain HFCS along with refined flour, unhealthy fats, and artificial ingredients.

Common culprits include:

• Packaged cookies and sandwich cookies
• Snack cakes and cupcakes
• Donuts (particularly glazed varieties)
• Danish pastries and sweet rolls
• Pre-made pie fillings
• Toaster pastries

Beyond HFCS content, these products typically provide little nutritional value while delivering high amounts of calories, refined carbohydrates, and unhealthy fats. The combination of sugar and fat in many packaged desserts may be particularly problematic for metabolic health.

5. Condiments and Sauces

You might not expect savory condiments to contain significant sugar, but many popular sauces harbor surprising amounts of HFCS. This hidden sugar in savory foods contributes to excessive daily sugar intake without the obvious sweetness alerting consumers.

Common condiments with HFCS include:

• Ketchup (often the second or third ingredient)
• Barbecue sauce
• Teriyaki sauce and other Asian-inspired sauces
• Sweet and sour sauce
• Honey mustard and other sweetened mustards
• Salad dressings (particularly “lite” or fat-free versions)
• Cocktail sauce
• Relishes and sweet pickle varieties

A single tablespoon of ketchup can contain around 4 grams of sugar, and many people use far more than one tablespoon per serving. When condiments become a regular part of meals, this added sugar accumulates significantly throughout the day.

6. Breakfast Cereals and Morning Foods

Breakfast is often called the most important meal of the day, but many popular breakfast foods start your morning with a hefty dose of HFCS and added sugars.

Breakfast items to scrutinize include:

• Sweetened breakfast cereals (particularly those marketed to children)
• Cereal bars and granola bars
• Toaster pastries
• Instant oatmeal packets (flavored varieties)
• Breakfast sausages and processed meats
• Yogurts with fruit-flavored bottoms or mix-ins
• Flavored instant grits or cream of wheat

Even products marketed as “healthy” or “whole grain” may contain substantial HFCS. A bowl of certain popular cereals can contain more sugar than a donut, setting up a cycle of blood sugar spikes and crashes that leave you hungry and tired before lunchtime.

7. Frozen Desserts

The frozen dessert section offers numerous HFCS-containing products, from ice cream to frozen novelties. These sweet treats combine sugar with fat in a particularly palatable combination that can be difficult to consume in moderation.

Products frequently containing HFCS include:

• Many commercial ice cream brands
• Ice pops and frozen fruit bars
• Ice cream sandwiches and novelties
• Frozen yogurt (particularly commercial varieties)
• Sherbet and sorbet products
• Toppings and sauces for frozen desserts

Ingredient lists on frozen desserts place items in order of predominance by weight. If HFCS appears among the first few ingredients, it represents a major component of the product. Some premium ice cream brands use cane sugar instead of HFCS, but they still deliver high amounts of added sugar overall.

8. Fast Food Items

Fast food restaurants use HFCS in numerous menu items, both obvious and surprising. Beyond sweetened beverages and desserts, HFCS appears in items you might not expect.

Fast food products that may contain HFCS include:

• Milkshakes and frozen desserts
• Soft-serve ice cream and sundaes
• Sweet sauces (honey mustard, sweet and sour, BBQ)
• Buns and bread products
• Pickles and relishes
• Coleslaw and other prepared salads
• Baked beans and sides

The combination of HFCS, refined carbohydrates, unhealthy fats, and excessive sodium in fast food creates a particularly challenging nutritional profile. Regular fast food consumption has been consistently linked to obesity, cardiovascular disease, and metabolic disorders.

9. Jams, Jellies, and Fruit Preserves

Products designed to capture and preserve fruit flavor often rely heavily on sweeteners, including HFCS. These spreads can add substantial sugar to otherwise healthy whole grain toast or peanut butter sandwiches.

Sweet spreads with HFCS include:

• Jellies and jams (non-premium brands)
• Fruit preserves
• Pre-made peanut butter and jelly swirl products
• Fruit-flavored syrups
• Ice cream toppings and fruit sauces

One tablespoon of typical jam or jelly contains approximately 10 grams of sugar, and many people use several tablespoons at once. Choosing products sweetened with fruit juice concentrate or looking for lower-sugar or no-sugar-added varieties can significantly reduce your HFCS intake.

10. Pancake Syrup and Breakfast Syrups

The syrup you pour over pancakes or waffles is likely composed primarily of HFCS unless you’re using 100% pure maple syrup. These breakfast syrups are essentially flavored sugar with no nutritional value.

Products in this category include:

• “Pancake syrup” or “breakfast syrup” (as opposed to pure maple syrup)
• Butter-flavored syrups
• Fruit-flavored breakfast syrups
• Dessert toppings like chocolate and caramel syrup
• Whipped cream toppings (some brands)

A quarter cup of pancake syrup can contain over 30 grams of sugar, nearly meeting or exceeding daily recommended limits in a single breakfast. Pure maple syrup, while expensive, contains beneficial minerals and antioxidants along with its sugar content, making it a superior choice when used sparingly.

11. Applesauce and Processed Fruit Products

It seems counterintuitive that applesauce—made from naturally sweet apples—would need additional sweeteners, but many brands add HFCS to enhance sweetness and appeal.

Processed fruit products to check include:

• Sweetened applesauce
• Fruit cups in syrup (as opposed to juice or water)
• Dried fruit with added sweeteners
• Fruit pie fillings
• Cranberry sauce

The solution is straightforward: look for applesauce and fruit products labeled “unsweetened” or “no sugar added.” These versions rely solely on the natural sugars present in fruit, providing the same flavor without added HFCS or other sweeteners.

Health Concerns Associated with HFCS Consumption

While scientific debate continues about whether HFCS is uniquely harmful compared to other added sugars, excessive consumption of any form of added sugar poses health risks. Research has connected high sugar intake, including HFCS, to several concerning health conditions.

Metabolic Effects: Diets high in fructose have been associated with increased liver fat, elevated triglycerides, and insulin resistance. The liver metabolizes fructose differently than glucose, and excessive intake may overwhelm normal metabolic pathways, potentially contributing to non-alcoholic fatty liver disease.

Weight Gain and Obesity: Beverages and foods containing HFCS are typically calorie-dense but nutrient-poor. They provide energy without satiety, making it easy to overconsume calories. Additionally, some research suggests that fructose may affect appetite hormones differently than other sugars, potentially increasing hunger and food intake.

Cardiovascular Risk: High sugar consumption has been linked to elevated blood pressure, increased inflammation, higher triglyceride levels, and greater risk of heart disease. These effects appear related to total added sugar intake rather than HFCS specifically.

Diabetes Risk: Regular consumption of sugar-sweetened beverages and foods high in added sugars has been consistently associated with increased type 2 diabetes risk, independent of body weight. This relationship may involve insulin resistance and pancreatic stress from repeated blood sugar spikes.

How to Identify HFCS on Food Labels

Becoming skilled at reading ingredient labels is essential for avoiding HFCS and other unwanted additives. Here are key strategies:

Check the Ingredient List: Ingredients are listed by weight, from most to least. If HFCS appears within the first few ingredients, it represents a significant proportion of the product.

Look for Alternative Names: Manufacturers sometimes use different terms for similar sweeteners. Watch for “corn syrup solids,” “glucose-fructose,” or simply “corn syrup” in addition to “high fructose corn syrup.”

Review the Nutrition Facts: The “Total Sugars” line includes both natural sugars (like those in fruit or milk) and added sugars. The “Added Sugars” line specifically shows sweeteners added during processing, including HFCS.

Be Aware of Serving Sizes: Manufacturers sometimes use unrealistically small serving sizes to make sugar content appear lower. Check the serving size and calculate the actual amount you’re likely to consume.

Practical Tips for Reducing HFCS Intake

Eliminating or significantly reducing HFCS from your diet doesn’t require extreme measures. These practical strategies can help:

Choose Whole Foods: Fresh fruits, vegetables, whole grains, lean proteins, and legumes contain no HFCS. Building meals around whole foods automatically reduces your exposure to processed sweeteners.

Make Homemade Versions: Preparing your own salad dressings, sauces, baked goods, and snacks gives you complete control over ingredients. Homemade versions often taste better and cost less than commercial alternatives.

Select Premium Brands: While more expensive, many premium or organic brands use cane sugar or other sweeteners instead of HFCS. Some use no added sweeteners at all, relying on natural flavors.

Switch Your Beverages: Replacing soda and sweetened drinks with water, unsweetened tea, or sparkling water with a splash of fruit juice can dramatically reduce your HFCS intake. This single change eliminates one of the largest sources of HFCS in most diets.

Read Labels Consistently: Make ingredient checking a habit every time you shop. Even familiar products sometimes change formulations, and new HFCS-free options regularly appear on shelves.

Plan for Treats: Rather than keeping HFCS-containing sweets and snacks readily available, designate them as occasional treats enjoyed outside the home. This approach allows for flexibility while preventing habitual overconsumption.

Healthier Sweetener Alternatives

If you’re looking to replace HFCS in your cooking or want to choose products with different sweeteners, several alternatives exist. However, remember that all added sugars should be consumed in moderation.

Natural Sweeteners: Pure maple syrup, honey, and molasses contain trace minerals and antioxidants along with their sugar content. While still high in calories and sugar, they offer marginally better nutritional profiles than HFCS.

Fruit-Based Sweeteners: Mashed bananas, applesauce (unsweetened), or date paste can sweeten baked goods while adding fiber and nutrients. These options work particularly well in muffins, quick breads, and cookies.

Sugar Alcohols: Erythritol and xylitol provide sweetness with fewer calories than sugar and don’t spike blood glucose levels. However, they can cause digestive discomfort in some people when consumed in large amounts.

Non-Nutritive Sweeteners: Stevia, monk fruit extract, and other zero-calorie sweeteners can satisfy sweet cravings without added sugar. Research on their long-term health effects continues, but current evidence suggests they’re safe for most people in moderation.

The Bottom Line

High fructose corn syrup appears in an astounding array of processed foods and beverages, from the obvious (soda and candy) to the surprising (bread and condiments). While HFCS isn’t necessarily more harmful than other forms of added sugar, its widespread use contributes to excessive sugar consumption in the American diet.

The health consequences of high sugar intake—regardless of the specific type—include increased risk of obesity, type 2 diabetes, heart disease, fatty liver disease, and other metabolic disorders. Reducing your consumption of HFCS and other added sugars represents one of the most impactful dietary changes you can make for better health.

By learning to identify HFCS on ingredient labels, choosing whole foods over processed products, and preparing more meals at home, you can significantly decrease your HFCS intake. Remember that perfect isn’t the goal—even small reductions in added sugar consumption can benefit your health.

Take time to audit your kitchen and identify which products contain HFCS. You might be surprised by what you find. Then, gradually replace these items with HFCS-free alternatives or whole food options. Your body will thank you for the effort.

Sources:

• National Center for Biotechnology Information – High Fructose Corn Syrup and Health
• PMC – Fructose Consumption and Metabolic Disease
• National Institutes of Health – Sugar Intake and Obesity
• PMC – Sugar-Sweetened Beverages and Type 2 Diabetes
• American Heart Association – Added Sugars Guidelines
• FDA – Nutrition Facts Label Information
• National Library of Medicine – Advanced Glycation End Products