A guide to sugars in your diet

Smoked salmon (56g) and reduced fat soft cheese (30g) on two mini blini (17g) pancakes

Most of the sugars in this popular party canapé come from the naturally occurring lactose in the milk and cream used to make the soft cheese and blini pancakes, along with a pinch of sugar added to help the blinis rise and to add flavour to the salmon.

Three cheese straws (25g)

The low level of sugars in these cheese straws come from the naturally occurring lactose found in the gouda and edam cheese ingredients, along with tiny amounts in the seed toppings.

Iced fairy cake (22g)

Most of the sugars found in this fairy cake come from the sugars used to make the sponge base. The rest are in the icing glaze for sweetness and to decorate the cakes.

Jelly sweets (21g (1/4 of a bag))

Most of the sugars in jelly sweets come from syrups and sugars added for sweetness and flavour. A small amount of naturally occurring sugars also come from the fruit juice and plant concentrates ingredients.

Slice of garlic bread (29g)

The low level of sugars here come from the garlic, buttermilk and concentrated lemon juice used to make the garlic bread.

Packet of cheese and onion crisps (32.5g)

The cheese and onion flavouring provides the main source of sugars in a packet of these crisps.

Two cream crackers and cheese (30g)

Did you know that there are less than 0.5g of sugars in the grated Cheddar cheese?

Glass of apple juice from concentrate (200ml)

This apple juice is made only with the juice from apples, so all of the sugars present are naturally occuring.

Medium glass of white wine (175ml)

If you want to settle down to a nice glass of white wine on a Saturday evening it may be useful to note that the sugar in white wine comes from the grapes.

Dry cider – half a bottle (250ml)

Did you know that the sugars in cider are typically from the apples? The yeast used to make the cider coverts some of the sugars to alcohol and carbon dioxide, which gives this cider its fizz.