High-Fructose Corn Syrup (HFCS)

No E-numberSweetenersOrigin: Plant

Get a personal answer

Pick your family’s diets in the bar above.

Every diet

VeganYes

Gluten-freeYes

HalalYes

KosherYes

Corn-based, so not kosher for Passover.

KetoNo

It's sugar.

Low-FODMAPNo

High in excess fructose, a common IBS trigger.

The short answer

High-fructose corn syrup is a liquid sugar made from corn. It's vegan and gluten-free, but it's sugar: not keto, not low-FODMAP, and best limited.

50/100

Use in moderation

Safe in small amounts; may bother some people or raise blood sugar.

E-numberNone

Comes fromPlant

What it doesSweeteners

Glycemic index68

Daily limitNot set

Also calledHFCS, Glucose-fructose syrup

Find products without HFCS

Clean-label swaps

Clean grocery swap

Ketchup without high-fructose corn syrup

Sweetened with cane sugar or nothing at all.

Shop HFCS-free ketchup Opens your country’s Amazon store

Clean grocery swap

Unsweetened sparkling water

The easiest swap for soda.

Shop sparkling water Opens your country’s Amazon store

Pantry swap

Pure maple syrup

A whole-food sweetener for home baking.

Shop maple syrup Opens your country’s Amazon store

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Rules by country

🇺🇸 US FDAApproved

🇪🇺 European UnionNot evaluated as an additive

🇨🇦 Health CanadaNot evaluated as an additive

CaliforniaNo extra rules

Treated as a food (a sugar), not an additive. It's sold in the EU as "glucose-fructose syrup."

Daily limit: Experts haven’t set a number because normal food amounts are far below any level of concern.

What is it?

HFCS is a mix of glucose and fructose, much like table sugar, but liquid and cheaper in the US because of corn subsidies.

Where it comes from: Corn starch is broken down into glucose, then enzymes turn part of it into fructose.

Why it’s in food

Sweetens sodas and juices
Keeps baked goods moist
Helps bread brown

Often found in

SodaKetchupBreakfast cerealBreadSalad dressing

Also listed as: HFCS, Glucose-fructose syrup, Isoglucose, Fructose-glucose syrup

Health & gut impact

Added sugarUnder study

Like all added sugars, high intake is linked to weight gain, type 2 diabetes and fatty liver.

Dietary Guidelines for Americans 2020–2025

IBSUnder study

Excess fructose can trigger bloating.

Monash University FODMAP research

What can I use instead?

Maple syrup

Ratio: 3/4 cup per cup

Best for: Baking and sauces

Allulose syrup

Ratio: 1:1

Best for: Low-sugar recipes

More sweeteners:

AlluloseAllulose is a "rare sugar" that tastes like sugar but has almost no calories and doesn't raise blood sugar. It's keto-friendly and browns like real sugar in baking.Generally safe Aspartame E951Aspartame (E951) is a zero-calorie sweetener in diet soda. It's approved, but WHO's cancer agency called it "possibly carcinogenic" in 2023, and people with PKU must avoid it.Use in moderation Erythritol E968Erythritol (E968) is a zero-calorie sugar alcohol popular in keto foods. A 2023 study linked high blood levels to heart risk, and large amounts can upset your stomach.Use in moderation Monk Fruit Extract (Luo Han Guo)Monk fruit is a zero-calorie sweetener from a Chinese melon. It's vegan and keto-friendly, but most store blends are mostly erythritol.Generally safe

Common questions

Is HFCS safe?

Use in moderation (50/100). Treated as a food (a sugar), not an additive. It's sold in the EU as "glucose-fructose syrup."

Is HFCS vegan?

Yes.

Is HFCS gluten-free?