How much sugar should you eat a day?
Sugar itself is not poison — but most of us eat far too much added sugar, also called “free sugars”. The World Health Organization (WHO) recommends that free sugars make up less than 10% of your daily calories, and ideally less than 5% for extra health benefits. On a 2,000 kcal diet that is a maximum of 50 g (about 12 teaspoons) a day, and ideally under 25 g (about 6 teaspoons).
The American Heart Association is stricter: no more than 25 g (6 tsp) a day for women and children and 36 g (9 tsp) for men. A single can of cola contains about 35 g — more than a whole day’s ideal amount.
What counts as free (added) sugar?
- Counts: table sugar, honey, syrups, jaggery (gur), date syrup, sugar in soft drinks, sweets, biscuits, cakes, flavoured yoghurt, sauces, and fruit juices and smoothies.
- Does not count: sugars naturally inside whole fruit, vegetables and plain milk or yoghurt.
How the sugar intake calculator works
Each gram of sugar provides 4 kcal. Your limits are calculated as:
- Maximum: daily calories × 10% ÷ 4
- Ideal: daily calories × 5% ÷ 4
One level teaspoon of sugar is about 4 g. Example: 1,800 kcal × 0.10 ÷ 4 = 45 g maximum (about 11 tsp) and 22.5 g ideal (about 5–6 tsp).
Daily added sugar chart: low, normal and high
| Added sugar (2,000 kcal diet) | % of calories | Level |
|---|---|---|
| Under 25 g (6 tsp) | Under 5% | Ideal |
| 25 – 50 g (6–12 tsp) | 5 – 10% | Acceptable maximum |
| Over 50 g (12+ tsp) | Over 10% | Too high |
Children
Children aged 2–18 should have less than 25 g of added sugar a day, and children under 2 should have no added sugar at all. Sugary drinks are the biggest source for most children.
Benefits of cutting down on sugar
- Easier weight control — sugary foods are high in calories and don’t keep you full.
- Steadier energy and fewer cravings and energy crashes.
- Lower risk of type 2 diabetes, fatty liver and heart disease.
- Healthier teeth — sugar is the main cause of tooth decay.
- Better skin and mood for many people.
Health warnings
- If you have diabetes, follow your doctor’s or dietitian’s advice on total carbohydrates, not just sugar. Never stop taking diabetes medicine because you have cut sugar.
- Keep fast-acting sugar (glucose tablets or juice) available if you are at risk of hypoglycaemia.
- “Sugar-free” products may still be high in calories, fat or refined starch.
- Large amounts of sugar alcohols (sorbitol, maltitol) in sugar-free sweets can cause bloating and diarrhoea.
- During Ramadan, be careful with sweets and sweet drinks at iftar — see our Ramadan nutrition guide.
Simple ways to eat less sugar
Swap soft drinks and juice for water, sparkling water with lemon or unsweetened laban; reduce sugar in tea and coffee gradually; choose plain yoghurt with fruit; read labels (sugar has many names — sucrose, glucose, fructose, corn syrup, maltose); and enjoy 1–2 dates or a piece of fruit when you want something sweet. For blood sugar support, see our diabetes-friendly breakfast ideas and insulin resistance diet.
Frequently asked questions
How many grams of sugar per day is healthy?
The WHO advises keeping added sugars under 10% of calories — about 50 g on a 2,000 kcal diet — and ideally under 5%, about 25 g. The American Heart Association suggests at most 25 g for women and 36 g for men.
How many teaspoons of sugar is 25 grams?
About 6 teaspoons, because one level teaspoon of sugar weighs around 4 grams.
Does sugar in fruit count?
No. Sugar inside whole fruit does not count towards the added sugar limit, because it comes with fibre, water and vitamins. Fruit juice and smoothies do count as free sugars.
Are honey and dates healthier than sugar?
Honey, jaggery and date syrup still count as added sugar. Whole dates contain fibre and minerals, so 1–3 dates can fit into a healthy diet, but they are still high in natural sugar.
How can I check how much sugar is in food?
Look at the nutrition label for “sugars” or “of which sugars” per 100 g. More than 22.5 g per 100 g is high; 5 g or less per 100 g is low.
Sources
- World Health Organization. Guideline: Sugars intake for adults and children. Geneva, 2015.
- Johnson RK, et al. Dietary sugars intake and cardiovascular health: a scientific statement from the American Heart Association. Circulation 2009;120:1011–1020.
- Vos MB, et al. Added sugars and cardiovascular disease risk in children. Circulation 2017;135:e1017–e1034.