How Many Grams of Sugar a Day is the Daily Value?

December 20, 2025 •

3 min read

According to the Food and Drug Administration (FDA), the Daily Value for added sugars is 50 grams per day, based on a 2,000-calorie diet. While this provides a benchmark, multiple health organizations offer more specific and often stricter recommendations for limiting added sugar intake for better health.

Quick Summary

This guide explains the official Daily Value for added sugars on nutrition labels, contrasts it with stricter recommendations from health experts, and provides practical advice for monitoring your sugar intake.

Key Points

FDA Daily Value: The official Daily Value for added sugars on US nutrition labels is 50 grams per day, based on a 2,000-calorie diet.
AHA Recommended Limits: The American Heart Association suggests stricter daily limits for added sugars: 36 grams for men and 25 grams for women.
WHO Recommends 10% Cap: The World Health Organization recommends limiting 'free sugars' (added sugars plus those in honey and juices) to less than 10% of total daily energy, with a further reduction to 5% for more health benefits.
Difference between Total and Added Sugars: The Daily Value focuses on added sugars, which are nutritionally poor, unlike the natural sugars found in whole foods like fruit.
Read Labels to Find Added Sugars: The updated Nutrition Facts label explicitly lists 'Added Sugars', and a 5% DV is low, while 20% or more is high.
Beware of Hidden Sugar: Many savory and processed foods contain hidden added sugars under various names, including dextrose, fructose, and syrups.
Reduce Sugary Beverages: One of the most effective ways to lower added sugar intake is by cutting back on sugary drinks, which are a major source.

Understanding the Daily Value for Added Sugars

The Nutrition Facts label on food products lists 'Total Sugars,' which includes natural sugars and 'Added Sugars'. Added sugars are the primary concern for health organizations as they are not essential and provide empty calories. To help consumers, the FDA set a Daily Value (DV) for added sugars at 50 grams per day, based on a 2,000-calorie diet. This DV represents less than 10% of total daily calories from added sugars. Use this number as a reference: a food with 10 grams of added sugar has 20% of the DV, and 25 grams has 50%.

Contrasting Daily Value with Expert Recommendations

The FDA's 50-gram DV is a reference, but many health bodies suggest lower limits. Understanding these differences is key to managing sugar intake.

American Heart Association (AHA) Guidelines

The AHA offers stricter, gender-specific limits for added sugars:

For Men: Maximum 36 grams (9 teaspoons) daily.
For Women: Maximum 25 grams (6 teaspoons) daily.

These are aimed at reducing cardiovascular disease risk.

World Health Organization (WHO) Guidelines

The WHO recommends limiting 'free sugars' to less than 10% of total daily calories. Free sugars include added sugars plus those in honey, syrups, and fruit juices. For added health benefits, the WHO suggests further reducing this to less than 5%, which is about 25 grams (6 teaspoons) on a 2,000-calorie diet.

Decoding the Nuances: Total vs. Added Sugars

The difference between natural and added sugars is vital. Natural sugars in whole foods (like fruit) come with fiber and nutrients, slowing absorption. Added sugars, such as table sugar or corn syrup, are put into foods during processing, offer little nutritional value, and are the target of dietary limits.

The Impact of Excessive Sugar Consumption

Too much added sugar is linked to several health problems:

Obesity: Excess calories from sugary items contribute to weight gain.
Type 2 Diabetes: High intake can lead to insulin resistance.
Cardiovascular Disease: Associated with increased risk factors like high blood pressure.
Dental Caries: Free sugars fuel bacteria causing cavities.

A Practical Guide to Managing Your Sugar Intake

Effectively managing sugar intake involves these steps:

Read Labels: Check the 'Added Sugars' on the Nutrition Facts label. 5% DV or less is low; 20% or more is high.
Spot Hidden Sugars: Sugar appears in many products beyond sweets, often under names like dextrose, fructose, and corn syrup.
Choose Whole Foods: Opt for fruits, vegetables, and whole grains over processed snacks; they contain natural sugars with fiber.
Reduce Sugary Drinks: Beverages like soda and juice are major sources of added sugar. Water or unsweetened options are better.


Guideline Body	Focus	Maximum Added Sugar (2,000-Calorie Diet)	Key Distinction
Food and Drug Administration (FDA)	Added Sugars	50 grams	Basis for the %DV on US nutrition labels.
American Heart Association (AHA)	Added Sugars	Men: 36g, Women: 25g	Gender-specific, stricter limits for heart health.
World Health Organization (WHO)	Free Sugars	< 10% energy (~50g)	Includes added sugars and those in honey, syrups, and juices. Recommends dropping to <5% for more benefit.

Conclusion: Navigating the Sugar Landscape

The FDA's 50-gram Daily Value for added sugars serves as a guideline, but most health organizations recommend significantly lower daily limits for better health. Reducing added sugars, prioritizing whole foods, and reading labels carefully can help you make healthier choices. The goal is mindful consumption of sugar, not necessarily complete elimination.

For additional tips on spotting and reducing added sugars, consider visiting Harvard's Nutrition Source page. (https://nutritionsource.hsph.harvard.edu/carbohydrates/added-sugar-in-the-diet/)

Note: Individual needs can vary based on factors such as age, activity level, and underlying health conditions. Consulting a healthcare professional or registered dietitian for personalized advice is always a good idea.

Frequently Asked Questions

No, the FDA has not established a Daily Value for total sugars because it includes both natural sugars (like those in fruit and milk) and added sugars. Health recommendations focus on limiting the consumption of added sugars, not naturally occurring ones.

Natural sugars are found within whole foods, like fruits, which also contain fiber and nutrients. Added sugars are sweeteners put into food during processing, providing calories with little to no nutritional benefit. Health guidelines focus on limiting added sugars.

Since there are about 4 grams of sugar in one teaspoon, 50 grams of added sugar is equivalent to approximately 12.5 teaspoons. This is the FDA's Daily Value for added sugars based on a 2,000-calorie diet.

The most reliable way is to check the Nutrition Facts label for the 'Added Sugars' line. You can also look at the ingredients list for terms like corn syrup, high-fructose corn syrup, dextrose, and sucrose, which all indicate added sugar.

No, recommendations vary. While the FDA provides a 50g DV for added sugars (based on a 2,000-calorie diet), the American Heart Association suggests stricter gender-specific limits (25g for women, 36g for men), and the World Health Organization recommends limiting 'free sugars' to less than 10% of total energy.

The World Health Organization defines 'free sugars' as all monosaccharides and disaccharides added to foods and drinks by the manufacturer, cook, or consumer, plus sugars naturally present in honey, syrups, and fruit juices.

Regularly exceeding the recommended daily intake of added sugars is linked to a higher risk of health issues, including weight gain, obesity, Type 2 diabetes, and cardiovascular disease.