CALCULATOR

Sugar Intake Calculator

Your free sugar intake against the WHO 10 percent limit and the 5 percent conditional target.

Free sugars

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WHO limit, 10% of calories–

WHO conditional target, 5%–

Your intake–

Over or under the 10% limit–

In teaspoons–

Share of your daily calories–

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Free sugars and the WHO limits

The World Health Organization recommends that free sugars make up less than 10 percent of total energy intake, with a conditional further recommendation of below 5 percent for additional health benefit, particularly dental.

Free sugars means sugars added to food plus those naturally present in honey, syrups and fruit juice. Sugar in whole fruit and in milk is not included, because it comes packaged with fibre, water and nutrients that change how it behaves.

At 2,000 calories, the 10 percent limit is 50 g, which is about 12 teaspoons. A single 330 ml soft drink commonly contains 35 g, so most of a day allowance can arrive in one can.

Frequently asked questions

How much sugar per day is too much?

The WHO limit is under 10 percent of calories, roughly 50 g at 2,000 kcal, with 5 percent as a further target.

Does fruit count toward the limit?

Whole fruit does not. Fruit juice does, because the sugars are freed from the fruit structure.

Is natural sugar better than added sugar?

Chemically similar. What differs is the package: whole foods supply fibre and nutrients alongside, which changes absorption and satiety.

How do I find added sugar on a label?

Many labels list total sugars only. The ingredient list helps, since sugars appear under many names including syrups, malt, and anything ending in -ose.

Sources

World Health Organization. Guideline: Sugars intake for adults and children, 2015.
Te Morenga L, Mallard S, Mann J. Dietary sugars and body weight: systematic review and meta-analyses. BMJ, 2013.
US Departments of Agriculture and Health and Human Services. Dietary Guidelines for Americans, 2025-2030.
National Institutes of Health, Office of Dietary Supplements. Nutrient fact sheets. ods.od.nih.gov
NHS. Nutrition and health guidance. nhs.uk
US Departments of Agriculture and Health and Human Services. Dietary Guidelines for Americans, 2025-2030. dietaryguidelines.gov

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General information, not medical advice. Consult a qualified professional before changing your diet, especially with a medical condition.