The recommended daily sugar intake varies slightly by health organizations but generally focuses on limiting added or free sugars rather than natural sugars found in fruits and milk.
- The World Health Organization (WHO) advises that sugar should make up no more than 10% of your daily energy intake, which is about 12 teaspoons (50 grams) of sugar per day for an average adult
- The UK NHS recommends adults consume no more than 30 grams (about 7 teaspoons) of free sugars daily, ideally less than 5% of total calories
- The American Heart Association (AHA) suggests stricter limits: men should consume no more than 9 teaspoons (36 grams) and women no more than 6 teaspoons (25 grams) of added sugar per day
- Some research and guidelines recommend even lower intakes, around 25 grams (6 teaspoons) of free sugars daily for better health outcomes
In summary, a practical target for most adults is to keep added or free sugar intake below about 25 to 36 grams (6 to 9 teaspoons) per day, with an absolute upper limit around 50 grams (12 teaspoons). Natural sugars in whole fruits and dairy are not included in these limits and do not need to be restricted. Reading nutrition labels and ingredient lists can help identify added sugars in foods and drinks to stay within these guidelines
