Sugar Intake Calculator
Your added-sugar limit in grams and teaspoons.
Added sugar limit (AHA)
36 g
9.0 teaspoons
This is added sugar only. Sugars in whole fruit and plain milk are not counted — they arrive with fibre, water and nutrients that change how they behave.
How the Sugar Intake Calculator works
Guidance targets added sugars — those put into food during processing — rather than the sugars naturally present in fruit and milk, which arrive with fibre, water and nutrients. The distinction matters, because the same 25 grams behaves very differently in an apple and in a cola.
Not medical advice. This calculator gives a general estimate, not medical advice. It cannot account for your individual health, medical history, or medication. Talk to a qualified healthcare professional before acting on any result.
Frequently asked questions
How much added sugar is too much?
The WHO recommends under 10% of total calories, and suggests below 5% for additional benefit. The American Heart Association is stricter: no more than 25 g a day for women and 36 g for men. At 2,000 calories, 10% is about 50 g, or 12 teaspoons.
Does fruit sugar count toward the limit?
No. Whole fruit comes packaged with fibre and water that slow absorption, and cohort studies consistently link fruit intake to better outcomes. Fruit juice is treated differently — once the fibre is removed, it behaves much more like a sugary drink.
How much sugar is in a can of cola?
About 35-39 g, or 9-10 teaspoons — at or above the entire daily AHA limit for a woman in one 330 ml can. This is why sugary drinks dominate added-sugar intake in most national dietary surveys.
Are natural sweeteners like honey any better?
Metabolically, barely. Honey, maple syrup and agave are still added sugars and count toward the limit. Their trace minerals are present in quantities too small to matter at realistic intakes.