How many grams of sugar per day? Added sugar limits
Quick answer: limits apply to added sugars, not the natural sugar in whole fruit or plain milk. The Daily Value on food labels is 50 g of added sugars a day. The American Heart Association suggests no more than 25 g (6 teaspoons) for women and 36 g (9 teaspoons) for men. The 2025-2030 Dietary Guidelines suggest keeping added sugars to no more than 10 g per meal.
Added sugar limits compared
| Source | Limit | In teaspoons |
|---|---|---|
| Food label Daily Value | 50 g per day | about 12 tsp |
| American Heart Association, women | 25 g per day | 6 tsp |
| American Heart Association, men | 36 g per day | 9 tsp |
| Dietary Guidelines 2025-2030 | 10 g per meal | about 2.5 tsp per meal |
| Children under 2 (and, in the new guidelines, under 10) | Avoid added sugars | 0 |
One teaspoon of sugar weighs about 4 grams, which is the quickest way to picture a label number.
Added sugar vs total sugar
The Nutrition Facts label shows Total Sugars and, indented under it, Includes Xg Added Sugars.
- Total sugars include the natural sugar in fruit (fructose) and milk (lactose).
- Added sugars are sugars and syrups put in during processing or cooking, plus honey, maple syrup and fruit juice concentrates.
The health limits are about added sugars. A plain yogurt with 7 g total sugars and 0 g added is very different from a flavored one with 7 g added.
How much added sugar is in common foods
| Food | Added sugars (about) |
|---|---|
| 12 oz regular cola | 39 g |
| 16 oz sweetened coffee drink | 30-50 g |
| Flavored yogurt, 6 oz | 10-15 g |
| 1 tbsp ketchup | 4 g |
| 1 tbsp honey | 17 g |
| Granola bar | 7-12 g |
| 2 chocolate sandwich cookies | 11 g |
A single soda can use up the entire AHA daily limit for most women.
Where most added sugar comes from
Sweetened drinks (soda, energy drinks, sweetened coffee and tea) are the largest source in the US diet, followed by desserts, sweet snacks, breakfast cereals and candy. Cutting sugary drinks is usually the single biggest change.
Names for added sugar on ingredient lists
Sugar, cane sugar, brown sugar, corn syrup, high-fructose corn syrup, dextrose, glucose, fructose, maltose, sucrose, honey, agave, maple syrup, molasses, rice syrup, fruit juice concentrate and evaporated cane juice. If several appear, sugar may be a main ingredient even if no single one is listed first.
Easy ways to cut added sugar
- Swap soda for sparkling water with citrus.
- Buy plain yogurt and oatmeal and sweeten with fruit.
- Halve the sugar in baking. Most quick breads and muffins still work. See how to halve or double a recipe.
- Check cereal labels and choose ones with 6 g added sugar or less per serving.
Read more on the label itself in how to read a nutrition facts label.
Frequently asked questions
Is sugar in fruit bad for you? No. Whole fruit comes with fiber, water and nutrients, and it is not counted as added sugar. Fruit juice is different: sugar from juice is counted as added when it is used as a sweetener.
How many grams of sugar should a diabetic have per day? There is no single number. People with diabetes should follow their care team’s carbohydrate plan.
Is honey better than sugar? Nutritionally they are similar. Honey counts as added sugar.
This article is general information, not medical advice.