No Sugar Challenge
How Much Sugar Per Day Is Healthy? Daily Limits Explained
Short answer: most health bodies say keep added sugar under about 6 teaspoons a day for women and 9 for men. The average person eats two to three times that — almost all of it hidden. Here's the full picture.
⚡ Key takeaways
- Women: ~25 g (6 tsp) added sugar/day · Men: ~36 g (9 tsp)/day (AHA).
- Children 2–18: under ~25 g (6 tsp)/day; none under age 2.
- 4 g of sugar = 1 teaspoon — divide grams by 4 to picture it.
- Limits apply to added sugar only — whole fruit and dairy don't count.
The recommended daily limits
Two of the most cited guidelines:
- American Heart Association (AHA): no more than 25 g (6 tsp) of added sugar a day for women and 36 g (9 tsp) for men.
- World Health Organization (WHO): keep added (“free”) sugars under 10% of daily calories, ideally below 5% for extra benefit — roughly 25 g for an average adult.
| Group | Suggested daily added-sugar limit |
|---|---|
| Women | ≈ 25 g (6 teaspoons) |
| Men | ≈ 36 g (9 teaspoons) |
| Children 2–18 | ≈ 25 g (6 teaspoons) or less |
| Under 2 years | No added sugar at all |
Grams to teaspoons: the simple math
Know your numbers automatically
No Sugar Challenge's scanner reads any product's total and added sugar, scores it and suggests better swaps — so staying under your daily limit takes the guesswork out.
Nutrition labels list sugar in grams, but teaspoons are easier to picture. The rule: 4 grams ≈ 1 teaspoon. So divide any "grams of sugar" figure by four.
A single can of regular soda has about 39 g of sugar — nearly 10 teaspoons. That one drink can blow past a full day's recommended limit.
Why most people eat far too much
The average person consumes around 17 teaspoons (about 68 g) of added sugar a day — two to three times the recommended cap. The reason isn't dessert; it's hidden sugar in everyday "savoury" and "healthy" foods: yogurt, granola, sauces, bread, dressings and drinks. See our guide to hidden sugar in foods to spot it.
Added sugar vs natural sugar
The limits apply only to added sugar — sugar put into food during processing or cooking, plus syrups, honey and juice concentrates. The natural sugar in whole fruit, vegetables and plain milk isn't counted, because it arrives wrapped in fiber, water and nutrients that slow absorption. On US labels, look for the dedicated "Added Sugars" line.
How to stay under your limit
- Cut sweet drinks first — they're the biggest single source for most people.
- Check the "Added Sugars" line and divide grams by 4 to see the teaspoons.
- Swap flavoured yogurt, granola and sauces for lower-sugar versions.
- Keep whole fruit for sweetness — it doesn't count toward the limit.
- Cook more at home, where you control what goes in.
Frequently asked questions
How many grams of sugar per day is okay?
The American Heart Association recommends limiting added sugar to about 25 g (6 tsp) per day for women and 36 g (9 tsp) for men. The WHO advises keeping added sugar under 10% of calories, ideally below 5%. These limits apply to added sugar — not the natural sugar in whole fruit and dairy.
How do I convert grams of sugar to teaspoons?
Divide grams by 4. About 4 grams of sugar equals 1 teaspoon, so a 25 g limit is roughly 6 teaspoons, and a can of soda with 39 g is nearly 10 teaspoons.
Does the daily sugar limit include fruit?
No. The limits refer only to added sugar — sugar put into foods and drinks during processing or preparation. The natural sugar in whole fruit, vegetables and plain dairy is not counted, because it comes packaged with fiber, water and nutrients.
This article is for general wellness information only and is not medical advice. If you have a condition such as diabetes, talk to your doctor before changing your diet.