High-Fructose Corn Syrup (HFCS)
Last reviewed October 18, 2026 · Evidence strength: Moderate · How we grade evidence
In plain words: High-fructose corn syrup is a sweetener made from corn. It's an added sugar, and most families benefit from eating less added sugar of any kind. But when studies compare equal amounts, HFCS acts about the same in the body as regular table sugar. Swapping HFCS for "cane sugar" doesn't make a food healthier. Cutting total sugar does.
Also listed on labels as: High fructose corn syrup, HFCS, Glucose-fructose syrup, Isoglucose, Corn syrup (different product)
What is it, and why is it in food?
HFCS is made by turning corn starch into glucose syrup, then converting part of the glucose into fructose. The common types are about 42% or 55% fructose. Table sugar (sucrose) is 50% fructose and 50% glucose, so they're close. HFCS is cheap, mixes easily into drinks and keeps baked goods soft, which is why it's common in sodas, ice cream, cookies, condiments and breads.
What does the science say?
| The popular claim | "HFCS is a top ingredient to avoid on labels." (Gary Brecka, on his top-5 list of ingredients to steer clear of; also first on Dr. Eric Berg's supplement list.) |
| Our verdict on that claim | Partly supported |
| Evidence strength | Moderate: controlled trials comparing equal calories find HFCS and table sugar act about the same. |
| Kinds of studies | Randomized feeding trials, a review of those trials, FDA guidance |
- Head-to-head trials: A 2021 review of trials that swapped fructose-containing sugars at equal calories found no meaningful differences on most heart and metabolism markers. HFCS versus table sugar showed only a small rise in one blood fat marker (apoB).1
- Where the scary headlines come from: A well-known 2009 study found that drinks sweetened with pure fructose raised belly fat and blood fats more than drinks with pure glucose. That study did not test HFCS against sugar, which are both roughly half and half.2
- The bigger picture: Eating a lot of added sugar is linked to weight gain, tooth decay and heart and metabolic problems. HFCS counts toward that, just like sugar, honey and syrups.
What do regulators say?
- FDA says HFCS 42 and 55 have a sugar mix similar to table sugar, and it isn't aware of evidence that HFCS is less safe than other sweeteners like sugar or honey.3
Who should be careful?
- Kids who drink soda or sweet drinks daily. Liquid sugar adds up fast, whatever the sweetener.
- People managing diabetes, weight or heart health should count HFCS as added sugar, the same as any other.
How common is it in US foods?
In our check of USDA's Branded Foods database, 30,263 of 439,966 US packaged foods with an ingredient list name high-fructose corn syrup (about 6.9%, or roughly 1 in 15).4 It shows up most often in: ice cream & frozen yogurt (3,683); soda (3,239); cookies & biscuits (2,605); cakes, cupcakes, snack cakes (2,016); ketchup, mustard, bbq & cheese sauce (1,356). Ice cream, soda and cookies top the list, but it also shows up in less obvious places like bread, ketchup and salad dressing. These are label records companies sent to USDA, mostly in 2021 to 2023, so some products have changed since. Counts come from a text match of ingredient lists and are approximate.
Swaps and tips for families
- Check the Added Sugars line on the Nutrition Facts panel. It counts HFCS, cane sugar and honey together and is a better guide than the ingredient name.
- Make water, milk or unsweetened sparkling water the everyday drinks.
- Don't pay extra for "made with real cane sugar" sodas thinking they're healthier.
- For condiments and bread, compare added sugar per serving between brands.
Beyond the plate: related non-food exposures
None specific. Dr. Berg's list targets HFCS in gummy and liquid supplements. Gummy vitamins often contain several grams of added sugar; check the label.
Frequently asked questions
Is high-fructose corn syrup worse than sugar?
Not by much, if at all. Trials comparing equal amounts find HFCS and table sugar have similar effects on weight, blood sugar and most heart markers. Both are added sugars worth limiting.
Why do people say HFCS is so bad?
Some studies of pure fructose showed bad effects, and HFCS has "fructose" in its name. But HFCS is roughly half fructose and half glucose, just like table sugar.
Is corn syrup the same as high-fructose corn syrup?
No. Regular corn syrup is mostly glucose. HFCS has had part of its glucose turned into fructose.
Should I avoid HFCS?
Limit added sugars in general. Avoiding HFCS while eating the same amount of cane sugar won't help much.
Related guides
Sources
Every source below was checked against PubMed, the publisher or the official page by our research team in October 2026.
- Effect of fructose instead of glucose or sucrose on cardiometabolic markers: a systematic review and meta-analysis of isoenergetic intervention trials. Nutrition reviews, 2021. PubMed 33029629 · doi:10.1093/nutrit/nuaa077
- Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans. The Journal of clinical investigation, 2009. PubMed 19381015 · doi:10.1172/JCI37385
- FDA: High Fructose Corn Syrup Questions and Answers. Link
- FoodData Central, Branded Foods dataset (release 2026-04-30). U.S. Department of Agriculture, Agricultural Research Service, 2026. Link
This guide is for general education. It is not medical advice and does not replace advice from your doctor, pediatrician, allergist or registered dietitian. If you think you or your child reacted to a food, talk to a health professional. Research changes; we review these pages when new evidence or rules come out. Last reviewed October 18, 2026. Spotted an error? Email [email protected].