Yes, a little. Eating a lot of added sugar raises triglycerides and nudges LDL up, and sugary foods often bring saturated fat with them.
Sugar contains no fat or cholesterol, but a 2014 meta-analysis of 37 trials found that higher sugar intakes raised triglycerides by 0.11 mmol/L and LDL by 0.12 mmol/L (about 10 and 5 mg/dL), even when people's weight didn't change. Sugar is a smaller lever for LDL than saturated fat, but a big one for triglycerides. The American Heart Association suggests keeping added sugar to about 6 teaspoons a day for women and 9 for men; the NHS limit is 30 g of free sugars.
Sugar and sugary foods: per serving
| Food and serving | Sat fat | Cholesterol | Fibre | kcal |
|---|---|---|---|---|
| Cola, regular12 fl oz can (370 g) · 36.8 g sugar · FDC 174852 | 0 g | 0 mg | 0 g | 155 |
| White sugar1 tsp (4.2 g) · 4.2 g sugar · FDC 169655 | 0 g | 0 mg | 0 g | 16 |
| Honey1 tbsp (21 g) · 17.2 g sugar · FDC 169640 | 0 g | 0 mg | 0 g | 64 |
| Glazed doughnut, large1 large (75 g) · 17.1 g sugar · FDC 172758 | 7.1 g | 22 mg | 1.6 g | 316 |
| Milk chocolate bar1 bar (44 g) · 22.7 g sugar · FDC 167587 | 8.1 g | 10 mg | 1.5 g | 235 |
| Chocolate chip cookies2 cookies (26 g) · 8.5 g sugar · FDC 172716 | 2.1 g | 0 mg | 0.5 g | 127 |
Sugar figures are total sugars from USDA. On labels, look for "added sugars" (US) or "of which sugars" (UK), and check the ingredients for syrups, honey and fruit-juice concentrates. Sugar in whole fruit and plain milk doesn't count towards added or free sugar limits. Source: USDA FoodData Central (public domain); search the FDC number to see the full record. Values are rounded and vary by brand and recipe.
Where sugar and saturated fat travel together
Sugar itself has no saturated fat, so a can of cola doesn't touch your saturated fat budget. But many sugary foods are also made with butter, cream, palm oil or chocolate. A large glazed doughnut uses more than half of a 13 g day; a standard milk chocolate bar uses nearly two-thirds. Cutting these back helps on both counts.
Bars show each serving against about 13 g a day, the American Heart Association's target (under 6% of 2,000 calories) for people lowering LDL. Work out your own number with the saturated fat calculator.
What the trials found
Researchers at the University of Otago in New Zealand pooled randomised trials that changed how much sugar people ate. In the 37 trials that measured blood fats, higher compared with lower sugar intakes raised:
- triglycerides by 0.11 mmol/L (about 10 mg/dL)
- total cholesterol by 0.16 mmol/L (about 6 mg/dL)
- LDL cholesterol by 0.12 mmol/L (about 5 mg/dL)
- HDL very slightly, by 0.02 mmol/L
The effects were clearest in trials designed to keep people's weight stable, so sugar affected blood fats directly, not only by causing weight gain. Sugar also raised blood pressure in trials lasting 8 weeks or more.
For context, these effects are smaller than cutting saturated fat, which remains the biggest dietary lever for LDL. But they matter if your triglycerides are high, and sugary drinks are an easy place to cut.
How much sugar a day?
- American Heart Association: no more than 6% of calories from added sugars. For most women that's about 100 calories, or 6 teaspoons (about 25 g) a day; for most men about 150 calories, or 9 teaspoons (about 37 g).
- NHS: adults should have no more than 30 g of free sugars a day, roughly 7 sugar cubes. Free sugars include sugar added to food and drinks, honey, syrups, and fruit juice and smoothies.
One 12 oz can of regular cola has about 37 g of sugar, more than either daily limit on its own.
Easy ways to cut back
- Drinks first: swap sugary soft drinks for water, sparkling water, or sugar-free versions. Keep fruit juice to a small glass.
- Breakfast: plain oats with fruit instead of flavoured packets or sugary cereal.
- Snacks: fruit, nuts or air-popped popcorn instead of biscuits, cakes and sweets.
- Desserts: fruit-based puddings and the low saturated fat desserts we've tested.
- Halve it: use half the sugar in tea, coffee and home baking.
- Watch "low-fat" products, which sometimes add sugar to make up for the fat. Compare labels.
Is honey or brown sugar better?
No. Honey, maple syrup, brown sugar, agave and coconut sugar all count as free or added sugars. A tablespoon of honey has about 17 g of sugar, more than a tablespoon of white sugar because it's denser. Use them the same way: sparingly.
General information, not medical advice
This page is for education and doesn't diagnose or treat anything. If you have high cholesterol, take medication or have another health condition, check changes to your diet with your doctor or a registered dietitian.
Frequently asked questions
Does sugar increase cholesterol?
Yes, modestly. A meta-analysis of 37 trials found higher sugar intakes raised LDL by about 0.12 mmol/L (5 mg/dL), total cholesterol by 0.16 mmol/L and triglycerides by 0.11 mmol/L, even when weight didn't change. Saturated fat has a bigger effect on LDL.
Is sugar worse than fat for cholesterol?
For LDL, saturated fat matters more. For triglycerides, sugar and refined carbohydrates matter a lot. The best approach is to cut both: many sugary foods like doughnuts, chocolate and cakes are high in saturated fat too.
Is sugar bad for high cholesterol?
A lot of added sugar is. It raises triglycerides and nudges LDL up. Aim for no more than about 25 g a day for women and 37 g for men (AHA), or 30 g of free sugars (NHS).
Does fruit sugar raise cholesterol?
Sugar in whole fruit isn't counted as free or added sugar, and whole fruit is part of the plant-rich diets that lower LDL. Fruit juice and smoothies do count as free sugars, so keep them small.
How much sugar is in a can of soda?
A 12 oz can of regular cola has about 37 g of sugar, according to USDA data, which the American Heart Association describes as about 10 teaspoons. That is more than the daily limit for added sugar on its own.
Scan or log sugary foods in Heart Tracker
Scan the barcode on drinks, cereals and snacks to see their sugar and saturated fat per serving. Heart Tracker tracks sugars alongside saturated fat in your food diary, so you can spot the foods that bring both.
Download Heart Tracker FreeRelated guides
Sources
- Te Morenga LA, et al. Dietary sugars and cardiometabolic risk: systematic review and meta-analyses of randomized controlled trials of the effects on blood pressure and lipids. Am J Clin Nutr. 2014;100(1):65–79.
- Johnson RK, et al. Dietary sugars intake and cardiovascular health: a scientific statement from the American Heart Association. Circulation. 2009;120(11):1011–20.
- American Heart Association: Added sugars (6 and 9 teaspoons; 10 teaspoons in a 12 oz soda).
- NHS: Sugar, the facts (30 g of free sugars a day).
- USDA FoodData Central: cola, regular (FDC 174852); sugars, granulated (169655); honey (169640); doughnut, yeast, glazed (172758); milk chocolate (167587); chocolate chip cookies (172716).