Sugar Intake Calculator
How much sugar should you have per day? Find your daily limit for added sugar in grams and teaspoons, based on World Health Organization (WHO) and American Heart Association (AHA) advice. Then add what you ate or drank today to see how close you are.
How much sugar should you have per day?
Health organisations set limits for added sugar (also called free sugar), not for the sugar found naturally in whole foods. Here are the main recommendations:
| Group | Limit per day | Source |
|---|---|---|
| Adults | Under 10% of calories, ideally under 5% | WHO |
| Men | 36 g (9 teaspoons) | AHA |
| Women | 25 g (6 teaspoons) | AHA |
| Children and teens (2–18) | Under 25 g (6 teaspoons) | AHA |
| Children under 2 | No added sugar | AHA, US Dietary Guidelines |
On a 2,000-calorie diet, the WHO 10% limit is 50 g (12.5 teaspoons) and the ideal 5% target is 25 g (about 6 teaspoons). One teaspoon of sugar weighs about 4 g.
Added sugar vs natural sugar
Added or free sugars are sugars put into food and drinks by manufacturers, cooks or you, plus the sugar in honey, syrups, gur and fruit juice. These count towards your limit. Natural sugars in whole fruit, vegetables and plain milk or yogurt do not, because they come with fibre, water, protein and nutrients that slow their effect. A glass of juice counts, but an orange does not.
Sugar in common foods and drinks
| Food or drink | Approximate sugar | Teaspoons |
|---|---|---|
| Soft drink, 330 ml can | 35 g | about 9 |
| Packaged fruit juice, 250 ml | 25 g | about 6 |
| Energy drink, 250 ml | 27 g | about 7 |
| Chocolate bar, 45 g | 24 g | about 6 |
| Sweet lassi, 1 glass | 20–30 g | 5–7 |
| Piece of mithai (gulab jamun, barfi) | about 15 g | about 4 |
| Chai with 2 teaspoons sugar | 8 g | 2 |
| Ketchup, 1 tablespoon | 4 g | 1 |
One can of soft drink can take a woman over her whole daily AHA limit. Four cups of chai with two spoons each add up to 32 g.
Why limit sugar?
Too much added sugar adds calories without filling you up, which makes weight gain more likely. High intakes are linked to tooth decay, type 2 diabetes, fatty liver and heart disease. Sugary drinks are the biggest single source for most people, and cutting them is the quickest win.
Tips to cut down on sugar
Reduce the sugar in chai or coffee by half a teaspoon a week so your taste adjusts. Swap soft drinks and juice for water, plain lassi, lemon water with no sugar or sparkling water. Eat whole fruit instead of juice. Keep mithai and desserts for special occasions. Check labels for hidden sugar names such as sucrose, glucose, fructose, dextrose, corn syrup, maltose and fruit juice concentrate. Stay hydrated with the help of the Water Intake Calculator.
Frequently asked questions
How many grams of sugar per day is healthy?
For adults, the AHA recommends no more than 25 g of added sugar for women and 36 g for men. The WHO says under 10% of calories, which is 50 g on a 2,000-calorie diet, and ideally under 5% (25 g).
How many teaspoons of sugar a day is too much?
More than 6 teaspoons a day for women and 9 for men is above the AHA limit. One teaspoon is about 4 g.
Does fruit sugar count?
Sugar in whole fruit does not count towards the limit. Sugar in fruit juice, smoothies and dried fruit syrups does, because the fibre has been removed or the sugar is concentrated.
Is honey or gur healthier than white sugar?
Only slightly. Honey, gur (jaggery) and brown sugar all count as free sugars and have a similar effect on your body, so they count towards the same limit.
How much sugar can a child have?
Children aged 2 to 18 should have less than 25 g (6 teaspoons) of added sugar a day. Children under 2 should have none.