Sugar Intake Calculator

Tip: 1 tsp = 4 g. Enter per serving added sugar from label or database, then set servings.
ItemPer servingServingsAdded sugar
Daily total: 0 g (0 tsp)
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About the Sugar Intake Calculator

Check your daily added sugar in grams and teaspoons (1 tsp ≈ 4 g), see % of calories from sugar, and compare your total with WHO and AHA limits. Use it to quantify sugar from sugary drinks, desserts, breakfast cereals, sauces, and packaged snacks, and to find easy ways to reduce added sugar.

Targets: WHO recommends <10% of energy from free sugars (conditional goal <5%, ≈ 25 g/day for an adult). AHA suggests limits of about 25 g/day for women and 36 g/day for men. Results are estimates for education only, not medical or dietetic advice.

FAQ

  • How much added sugar per day is recommended?
    WHO: keep free sugars under 10% of energy (ideal <5% ≈ 25 g/day). AHA: about 25 g/day for women and 36 g/day for men.
  • How many grams are in a teaspoon of sugar?
    About 4 grams per level teaspoon (tsp).
  • What’s the difference between added and natural sugar?
    Added sugar is introduced during processing or cooking; natural sugar occurs in whole foods (fruit, milk). Guidelines target added/free sugars.
  • How do I estimate % of calories from sugar?
    Sugar grams × 4 kcal/g ÷ daily kcal × 100. The calculator shows this automatically if you enter daily calories.
  • Which foods have the most hidden added sugar?
    Sugary drinks, sweetened coffees/teas, desserts, breakfast cereals, flavored yogurts, sauces (ketchup/BBQ), energy drinks, and packaged snacks.
  • Are sugary drinks worse than solid foods?
    Often yes. They add sugar quickly with low satiety, so they can drive excess intake.
  • How can I reduce added sugar?
    Swap sugary drinks for zero-sugar versions or water, choose unsweetened cereals/yogurts, use smaller portions, and check labels for “added sugars”.
  • Does this include natural sugar from fruit?
    No — the tool totals added sugar. Natural sugars in whole fruit/milk aren’t counted here.
  • Do I need to know my daily calories?
    No. You can still total grams/teaspoons. Enter calories only if you want the % of energy from added sugar.
  • Is this medical advice?
    No. It’s an educational estimate. For personal guidance, consult a qualified professional.

Disclaimer

This tool estimates added sugar only and is for educational purposes. It is not medical or dietetic advice. For personalized guidance, consult a qualified professional.

References