Sugar Intake Calculator

How much sugar should you consume daily?

Sugar is a type of carbohydrate that provides your body with energy, much like other carbs. It can be found naturally in foods or added during food processing. Examples of naturally occurring sugars include lactose in milk, fructose in fruits and honey, glucose in fruits and veggies, and maltose in grains like wheat and barley. On the other hand, "added sugars" are those introduced into food or drinks by a cook or manufacturer. Producers frequently add sugar to enhance flavor, extend shelf life, or improve appearance. Although chemically identical, added and natural sugars aren't always equal in health benefits. Foods with natural sugars often come packed with fiber, vitamins, and minerals, which makes them healthier.

On average, Americans consume about 17 teaspoons of added sugar each day. While official guidelines suggest keeping added sugar below 10% of daily calories (about 12 teaspoons or 200 calories for a 2,000-calorie diet), the American Heart Association (AHA) recommends even lower amounts. To help clarify what this looks like, we’ve put together two sample menus showing what 50 grams and 25 grams of added sugar per day might look like.

Discretionary calories are those left over after you’ve met your nutritional needs for the day. These extra calories can be spent on treats like sugary or fatty foods if you've already eaten nutrient-dense meals. According to the AHA, no more than 50% of discretionary calories should come from sugary foods, with different recommendations for men, women, and children under 18.

For men, the AHA advises limiting sugar intake to 150 discretionary calories, equivalent to about 9 teaspoons (38 grams) of sugar per day. For women, the limit is 100 discretionary calories, or roughly 6 teaspoons (25 grams). Kids aged 2 to 18 should consume no more than 6 teaspoons (25 grams) of added sugar daily. People with diabetes must be especially mindful of their sugar intake since the body breaks down both natural and added sugars into glucose.

What’s the difference between added and natural sugar?

Understanding the difference between sugars that occur naturally in foods like fruits and vegetables and those that are added during food production is important. Natural sugars come along with essential nutrients like vitamins, fiber, and water, while added sugars—often found in candy, baked goods, and soda—don't offer the same benefits. Common added sugars include high fructose corn syrup and table sugar (sucrose).

If you're aiming to improve your health, cutting back on added sugars is a smart move. The Dietary Guidelines for Americans recommend that added sugars make up less than 10% of your daily calories. And while honey is a natural sugar, adding it to oatmeal, for instance, still counts as added sugar.

What happens when you consume too much sugar?

It’s tempting to think that alternative sugars like honey, maple syrup, or coconut sugar are healthier, but the reality is that too much sugar is still harmful, no matter the source. The key difference is how quickly your body absorbs it. For example, the fiber in an apple slows down the absorption of its natural sugars, while the sugar in a soda rushes into your system, leading to a quick spike in blood sugar levels. Excess sugar is rapidly converted into calories, which can lead to weight gain.

How much sugar is too much?

The AHA recommends that women limit their daily intake of added sugars to 6 teaspoons (25 grams) and men to 9 teaspoons (36 grams). However, the average American consumes about 22 teaspoons (88 grams) a day, making it easy to overdo it. For example, a single 12-ounce can of soda contains about 10 teaspoons of sugar and no nutritional value. Drinks with added sugars are a major contributor to sugar intake in the U.S. Consuming just one soda a day without adjusting your overall calorie intake could lead to a 15-pound weight gain over three years. High sugar intake is linked to health issues like diabetes and certain cancers.

Sugary drinks, in particular, raise the risk of type 2 diabetes because they can cause your body to produce less insulin or make insulin less effective. Losing even 10 to 15 pounds can help regulate blood sugar if you’re overweight. Though often blamed on salt, some experts believe sugar may be an even bigger factor in raising blood pressure. Excess insulin caused by high sugar intake can stiffen blood vessels and lead to water and sodium retention in the kidneys.

How can you track your sugar intake?

Processed and fast foods can cause your sugar intake to spike quickly throughout the day. Instead, opt for whole foods that contain natural sugars along with fiber, vitamins, and minerals. If you’re craving something sweet, reach for a piece of fruit. Whole foods tend to have lower sugar levels and come with added health benefits. It’s also a good idea to regularly check nutrition labels for sugar content and ingredient lists. Even foods that seem healthy, like honey or maple syrup, are still sources of added sugar.