The recommended daily sugar intake varies slightly depending on the health organization, but general consensus focuses on limiting added or free sugars (those added to foods and drinks, plus sugars naturally present in honey, syrups, and fruit juices).
- The World Health Organization (WHO) advises keeping sugar intake to less than 10% of total daily calories, ideally below 5% for better health. For an average adult, this translates to about 50 grams (12 teaspoons) per day, with a more optimal target around 25 grams (6 teaspoons)
- The UK NHS recommends adults consume no more than 30 grams (about 7 teaspoons) of free sugars daily
- The American Heart Association (AHA) suggests stricter limits: men should consume no more than 36 grams (9 teaspoons) and women no more than 25 grams (6 teaspoons) of added sugar per day
- The Dietary Guidelines for Americans recommend less than 10% of daily calories from added sugars, roughly 50 grams (12 teaspoons) on a 2,000-calorie diet
- Natural sugars found in whole fruits, vegetables, and milk are not included in these limits and do not need to be reduced.
In summary, aiming for no more than about 25 to 50 grams (6 to 12 teaspoons) of added or free sugars per day is advised, with lower amounts providing additional health benefits. Reading nutrition labels to identify added sugars under various names can help manage intake effectively
Key points:
- Adults: 25–50 grams (6–12 teaspoons) of added/free sugars daily
- Children: lower limits depending on age (e.g., 10–24 grams)
- Natural sugars in whole foods are not restricted
- Check labels for added sugars like honey, corn syrup, dextrose, etc.
This guidance helps reduce risks associated with excess sugar, such as obesity, heart disease, and diabetes.
