The recommended daily sugar intake varies depending on the type of sugar and guidelines from different health organizations:
- The American Heart Association (AHA) recommends that men consume no more than 36 grams (9 teaspoons) of added sugar per day, and women no more than 25 grams (6 teaspoons) of added sugar per day.
- The Dietary Guidelines for Americans recommend that added sugars make up less than 10% of daily calories. For a typical 2,000-calorie diet, this is about 50 grams of added sugar per day.
- The UK's National Health Service (NHS) advises adults to limit free sugars (added sugars plus those naturally in honey, syrups, and unsweetened fruit juices) to no more than 30 grams per day.
- The World Health Organization (WHO) recommends reducing free sugar intake to less than 5% of total daily calories for added health benefits, which corresponds to about 25 grams or less per day for most adults.
- Other sources suggest that less than 25 grams of free sugars daily may be optimal.
Note that natural sugars found in fruits, vegetables, and dairy typically are not included in these limits. The focus is mainly on limiting added and free sugars to reduce risks of health issues like obesity, heart disease, and diabetes. In summary:
- Men: up to about 36 grams added sugar/day (AHA)
- Women: up to about 25 grams added sugar/day (AHA)
- General guideline: less than 10% of daily calories from added sugars, about 50 grams for a 2,000-calorie diet
- Optimal target: possibly less than 25-30 grams of free sugars daily (WHO and NHS)
You should aim to keep added and free sugar intake within these limits for better health.
