Sugar Intake Calculator

The American Heart Association recommends men cap added sugar at 36 g (9 tsp) per day and women and children aged 2-18 at 25 g (6 tsp). The WHO recommends less than 10% of total daily energy from free sugars, with an additional benefit threshold below 5%. Children under 2 should consume no added sugar.

About 6 teaspoons. One level teaspoon of granulated sugar weighs roughly 4.2 g, so 25 g divides to 5.95 tsp. For comparison, a single 12 oz can of cola contains about 39 g (9.3 tsp), already over the daily AHA limit for women.

No. The natural sugars in whole fruit are not counted as added or free sugars because fiber and water slow their absorption and they come packaged with vitamins and antioxidants. Fruit juices, dried fruit syrups, and fruit concentrates DO count as free sugars under the WHO definition.

Common hidden sources include flavoured yogurt (10-25 g per cup), pasta sauce (6-12 g per half cup), barbecue sauce (6-13 g per 2 tbsp), granola and granola bars (8-15 g per serving), salad dressings (3-6 g per 2 tbsp), breakfast cereals (8-15 g per cup), and protein bars (15-25 g). Always check the "Added Sugars" line on the Nutrition Facts label.

No, not from a free sugar standpoint. The WHO classifies honey, maple syrup, agave, and fruit juice concentrate as free sugars equivalent to white sugar. They count toward the same daily limit. Some contain trace minerals, but the volumes used in food provide negligible nutritional benefit relative to the sugar load.

Chronic excess added sugar is linked to weight gain, type 2 diabetes, fatty liver disease, dental caries, and cardiovascular disease. A 2014 JAMA study found adults consuming 25% or more of calories from added sugar had nearly triple the cardiovascular mortality risk vs those at less than 10%. Occasional excursions over the limit are not harmful in an otherwise balanced diet.

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