“Milk without added sugar” does not necessarily mean a drink contains no sugar at all. Plain dairy milk naturally contains lactose, which appears under Total Sugars on a Nutrition Facts label. “Added Sugars” is a separate line that refers to sugars introduced during processing. The clearest comparison is to read both lines, the ingredient list and the serving size—not just a front-of-pack phrase.
Total Sugar vs. Added Sugar
Total Sugars
Natural plus added sugars
Added Sugars
Sugars added during processing
Serving size
The basis for both numbers
Ingredients
Shows what the product contains
FDA explains that Total Sugars includes naturally occurring sugars in foods and beverages, including milk, as well as added sugars. So plain dairy milk can have Total Sugars while still listing 0 g Added Sugars.
How to Choose Milk Without Added Sugar
- Find the Added Sugars line. Compare grams per serving and the % Daily Value when present.
- Read the ingredients. Flavored dairy and plant-based drinks may use sugar, syrups or other sweetening ingredients.
- Compare like with like. Use the same serving size and the same type of drink—plain with plain, flavored with flavored.
- Check nutrients separately. Protein, calcium, vitamin D, fat and fortification vary across dairy and plant-based products.
Dairy Milk and Plant-Based Alternatives Are Not Interchangeable by Default
Plant source, processing and fortification can change the nutrient profile considerably. FDA advises consumers to check labels carefully and notes that dairy milk and fortified soy beverages are included in U.S. dietary guidance. That is not a rule that every person should drink either product; allergies, medical needs, culture, preference and local products matter. It is simply a reason to compare the whole label rather than sugar alone.
Common Label Traps
- “Unsweetened”: useful wording, but still verify the panel and ingredients.
- “No added sugar”: does not erase naturally occurring sugar.
- Flavored milk: compare it with plain milk from the same brand and serving size.
- Barista blends: may be formulated differently from plain cartons.
Bottom Line
If you want milk without added sugar, look for 0 g Added Sugars and review the ingredient list. Then choose based on the nutrients, allergens and taste that fit your own needs. Do not treat a single sugar number as a complete health verdict.
Sources and Method
This explainer follows FDA guidance on added sugars on the Nutrition Facts label and milk and plant-based alternatives. It is general label education, not individualized nutrition advice. Sources checked July 26, 2026.