How much sugar should I eat each day?

There are no recommendations about how much natural sugar you should eat in a day. But what about added sugar?

From the age of 2 onward, we shouldn’t get more than 10% of our daily calories from added sugar.

So, for someone eating 2,000 calories a day, that works out to about 12 teaspoons of added sugar a day.

In this article, we describe the types of sugar and what experts say about how much to have. We also look at where added sugar lurks, what names it goes by, and what can happen if you regularly eat too much of it.

Sugar intake recommendations

The guidelines for added sugar depend on your age. They don’t apply to the natural sugar in foods like fruit, vegetables, grains, beans, legumes, or dairy.

Your body uses the sugar in these foods for energy and to feed your brain. Plus, the vitamins, minerals, fiber, protein, and antioxidants in these whole foods make them a key part of a healthy diet. 

Instead, we should look out for how much “added” sugar we’re eating.

The Dietary Guidelines for Americans say that added sugar shouldn’t make up more than 10% of your daily calories. This is for people older than 2. 

So, if you have a standard diet of 2,000 calories a day, it means having about 50 grams of added sugar (roughly 12 tsp) or less.

For kids younger than 2, they recommend avoiding added sugar altogether.

Recommendations from other research

Other organizations and experts have their own recommendations about added sugar — and free sugar.

Juicing or pureeing breaks down the structure of these foods, freeing the sugars from the plants’ cells. This makes the sugars easier to absorb than if you were eating an unprocessed form of the fruit or vegetable.   

A recent review looked at several studies to investigate the effects of added sugar on our health. The researchers recommend having less than 25 g of free (including added) sugar per day, around 6 tsp. 

They also recommend limiting sugar-sweetened beverages to about 200–355 milliliters a week, which is less than 1 serving per week.

Meanwhile, a group of scientists recently completed an assessment of sugars and their possible links to health issues for the European Food Safety Authority.

Finally, the American Heart Association (AHA) has published a statement about added sugars for children older than 2.

They found a link between the amount of added sugar that kids in the United States eat and the risk of cardiovascular disease. So, they recommend that children older than 2 consume less than 25 g (or 6 tsp) of added sugar a day.

Are there recommendations for people with diabetes?

If you have diabetes, you'll need to watch your added sugar intake. But there are no specific guidelines beyond those we mention above.

Main sources of added sugar

You can find added sugar in many processed foods. And drinks are another key source. 

According to the AHA, sugar-sweetened drinks account for 47% of all added sugars in the standard adult diet.

Here’s a list of some things that usually contain added sugar:

• breakfast cereals

• granolas

• sweetened yogurts

• bread

• crackers

• tomato sauce

• fat-free products

• some nut butters

• some fruit juices

• condiments, like barbecue sauce, ketchup, and teriyaki sauce

• canned soups

• flavored milks and creamers

• energy and protein bars

• desserts, like cakes, cookies, donuts, and brownies

• candies

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How to spot added sugar

On a food or drink’s nutrition label, you can find the amount of added sugar, as well as the amount of natural sugar. 

It’s a good idea to check the serving size, too, so you can figure out how much added sugar is in what you’re actually eating or drinking that day.

You can also spot added sugar on a product’s ingredients list. But sugar comes in many forms, so it can have a variety of names. Here are some examples:

• agave nectar 

• brown rice syrup

• cane sugar

• corn syrup

• dextrose

• diastatic malt

• evaporated cane juice

• fructose

• fruit juice concentrate

• galactose

• high fructose corn syrup

• honey

• maltose

• maltodextrin

• maple syrup

• molasses

• sucrose

What are the risks of having too much sugar?

Too much added sugar can affect your teeth and your weight, as well as your cardiometabolic and brain health. 

Teeth

After you eat sugar, the bacteria in your mouth produce acid that wears down your tooth enamel. This can cause cavities.

Brushing your teeth after you eat something sugary can lessen this response, but the best defense is to limit the added sugar you eat. 

Weight and heart health

Regularly having a lot of free sugar, including added sugar, can also have an unfavorable effect on your weight and heart health.

Large studies have associated a high sugar intake with a range of cardiometabolic diseases, including:

• obesity

• cardiovascular disease

• dyslipidemia, an unhealthy level of one of more blood fats

• fatty liver disease

Brain health

Some studies have found an association between eating too much sugar and having cognitive issues. 

It may also have an unfavorable effect on our mental health.

Blood sugar control

Eating large amounts of sugar can lead to blood sugar spikes. 

Some rise in blood sugar after a meal is normal, but consistently having high rises can be a cause for concern.

ZOE runs the largest nutrition science study in the world. We’ve found that the way your blood sugar rises in response to certain foods is unique to you.

With ZOE’s at-home test, you can learn how specific foods affect your blood sugar and blood fat levels. You can also find out how healthy your gut microbiome is. 

Take our free quiz to learn more.

Tips for cutting back

When it comes to changing your routine, it’s best to start small and keep it simple. This way, it’s easier to stick to the changes and develop healthy habits. 

Here are some tips for eating less added sugar:

• Combine carbs with healthy fats. This can soften your blood sugar response. So, if you’re having toast, adding some avocado can keep you feeling fuller for longer. It’ll also reduce your blood sugar peak, compared with having toast on its own. 

• Try to get enough sleep regularly. Some research points to a link between poor sleep and an increased added sugar intake. 

• Reduce portion sizes. If you’re craving ice cream, opt for less than usual.

• Try smart food swaps. Some sweet foods, like fruit, have no added sugar. Snacking on them, or using them in baking, can satisfy your sweet tooth.

• Read food labels. It can help you keep an eye on how much added sugar you’re having throughout the day.

ZOE’s research has shown that blood sugar responses to different foods vary a lot from person to person.

If you want to learn how your body responds, our personalized nutrition program can help. It can also show you how combining foods will soften your blood sugar responses and help you reach your health goals. 

To learn more about how it works, you can take our free quiz.

Summary

For your overall health, It’s important to limit how much free sugar, including added sugar, is in your diet. The recommendations from experts vary, but most suggest having no more than 25–50 g of added sugar a day. 

Added sugar is in many processed foods. Desserts and sodas aside, you’ll also find it in condiments, breads, snacks, and other processed products. 

Regularly having more than the recommended amount can put you at risk of cavities, obesity, and cardiovascular disease. 

Scanning nutrition labels and ingredients lists for added sugar will help you keep track of how much you’re getting.