How Many Grams of Sugar Can a Normal Person Have in a Day?

December 6, 2025 •

4 min read

According to the World Health Organization (WHO), reducing your daily intake of free sugars to less than 5% of total energy intake can provide additional health benefits. The average person often consumes far more than the recommended limit, making it crucial to understand how many grams of sugar can a normal person have in a day.

Quick Summary

International health organizations provide clear daily limits for free and added sugars to reduce disease risk. These recommendations distinguish between sugars added to foods and those naturally present in fruits and milk. Practical strategies for lowering sugar intake include reading labels and opting for whole foods.

Key Points

Differentiate Sugar Types: Free and added sugars (in processed foods, juices, honey) should be limited, while natural sugars in whole fruits and vegetables are not a primary concern.
Limit Added Sugars: Health organizations like the AHA and WHO recommend limiting added/free sugars to approximately 25-36 grams daily for most adults.
Read Labels Carefully: Always check the 'Added Sugars' line on nutrition labels, as many processed foods contain hidden sugar.
Avoid Sugary Beverages: Sodas, sweetened juices, and energy drinks are major sources of excess sugar and should be consumed sparingly.
Prevent Chronic Disease: Reducing sugar intake is crucial for preventing chronic conditions like obesity, Type 2 diabetes, and heart disease.
Focus on Whole Foods: Prioritize snacks and meals made from whole, unprocessed foods like fruits, vegetables, and whole grains.
Make Gradual Changes: Sustainable reduction in sugar intake is achieved through small, consistent changes, such as drinking more water and cooking at home more often.

Understanding Sugar Recommendations: Free vs. Added vs. Natural

When determining how many grams of sugar a normal person can have daily, it is important to distinguish between different types of sugar. Health bodies like the World Health Organization (WHO) and the American Heart Association (AHA) focus their recommendations on limiting "free sugars" and "added sugars," which are sugars added to foods and drinks, including those found in syrups, honey, and fruit juices.

Natural sugars, on the other hand, are found within whole, unprocessed foods like fruits, vegetables, and milk. The fiber content in whole fruits helps slow the body's absorption of these natural sugars, which prevents rapid blood sugar spikes. Therefore, the sugar naturally present in an apple, for example, is not considered as detrimental to health as the added sugar in a soda. Eating whole foods with natural sugars is generally encouraged as part of a healthy diet.

Official Daily Sugar Intake Guidelines

Multiple health organizations offer guidelines for daily sugar intake, all emphasizing the reduction of free and added sugars. These recommendations vary slightly, often expressed as a percentage of total daily calorie intake or in grams. Here is a comparison of some key guidelines for adults based on a typical 2,000-calorie daily diet:


Organization	Recommendation (Free/Added Sugar)	Approximate Grams per Day	Notes
World Health Organization (WHO)	<10% of total energy intake; ideally <5% for additional benefits	<50g; ideally <25g	Applies to free sugars, excluding those in whole fruits and milk.
American Heart Association (AHA)	No more than 150 calories/day for men; no more than 100 calories/day for women	<36g for men; <25g for women	Focuses specifically on added sugars.
U.S. Dietary Guidelines	<10% of total daily calories	<50g	Applies to added sugars.
NHS (United Kingdom)	No more than 5% of total energy from free sugars	<30g	Specific for free sugars, roughly 7 sugar cubes.

These guidelines highlight that significantly reducing free and added sugar intake is beneficial for health. The AHA's stricter limits for added sugars, for instance, underscore the link between excessive sugar consumption and cardiovascular health issues.

Health Risks of Excessive Sugar Consumption

Consistently exceeding the recommended daily intake of added and free sugars is associated with numerous chronic health problems. High sugar consumption, particularly from sugary drinks, increases the risk of:

Obesity and weight gain
Type 2 Diabetes
Heart disease
Dental cavities
Fatty liver disease
Potentially mood disorders like anxiety and depression

Practical Strategies for Reducing Sugar Intake

Lowering your daily sugar intake is achievable with practical, consistent changes:

Choose water over sugary drinks: Replace sodas, juices, and sports drinks with water, unsweetened tea, or sparkling water.
Opt for whole foods: Prioritize whole fruits and vegetables over processed snacks and juices, benefiting from the fiber that slows sugar absorption.
Cook at home: Preparing meals allows you to control the amount of added sugar, which is often high in processed and restaurant foods.
Moderate portion sizes: Enjoy sweets in smaller quantities and less often, saving them for occasional treats.
Use natural flavorings: Enhance food with spices like cinnamon or vanilla instead of relying on added sugar.
Check food labels: Look for the 'Added Sugars' line on nutrition labels and be aware of various sugar names in ingredient lists.
Limit sugary condiments: Be mindful of the high sugar content in items like ketchup and salad dressings, opting for lower-sugar versions or homemade alternatives.

By understanding where sugars are found and implementing these strategies, individuals can significantly reduce their intake of added and free sugars, contributing to better long-term health.

Conclusion

In conclusion, understanding how many grams of sugar a normal person can have in a day reveals that most people consume well over the recommended limits. Health authorities like the WHO and AHA generally advise limiting free and added sugars to approximately 25-36 grams daily for most adults, with lower amounts being preferable for optimal health, especially concerning cardiovascular risks. Distinguishing between natural sugars in whole foods and added sugars in processed items is a key factor. By adopting habits such as carefully reading nutrition labels, prioritizing whole foods, and reducing the consumption of sugar-sweetened beverages, individuals can effectively decrease their sugar intake and mitigate the risk of chronic diseases associated with excessive sugar.

Additional Resources

For more detailed information on sugar, its health effects, and strategies for reducing consumption, resources from organizations such as the American Heart Association and the World Health Organization provide valuable insights into nutrition and healthy living.

American Heart Association - Sugar Recommendations

Frequently Asked Questions

Natural sugar is found in whole, unprocessed foods like fruits and vegetables, and is accompanied by fiber and nutrients. Added sugar is a sweetener put into foods during processing or preparation and lacks nutritional value. Health guidelines focus on limiting added sugars, not natural ones.

Consuming too much added sugar daily can lead to weight gain, an increased risk of obesity, Type 2 diabetes, heart disease, dental issues, and non-alcoholic fatty liver disease. High intake is also linked to mood problems and chronic inflammation.

To find hidden sugars, read the nutrition facts label and look for the 'Added Sugars' line. Also, scan the ingredient list for various names for sugar, such as sucrose, corn syrup, dextrose, and high-fructose corn syrup, which are common in processed foods.

Yes, eating whole fruit is generally healthy. The sugar in whole fruit comes with fiber, which helps regulate its absorption and prevents blood sugar spikes. The negative health effects associated with sugar are primarily linked to excessive intake of added and free sugars.

The American Heart Association recommends a maximum of 36 grams (9 teaspoons) of added sugar per day for men and 25 grams (6 teaspoons) per day for women. These are stricter limits aimed at reducing cardiovascular disease risk.

Yes, for dietary purposes, honey and syrups are considered free or added sugars by most health organizations like the WHO. Although they may have trace nutrients, their primary effect is the same as table sugar and should be limited.

Healthy alternatives to sugary snacks include whole fruits, unsweetened yogurt, nuts, seeds, and air-popped popcorn. You can also flavor foods with spices like cinnamon or vanilla instead of sugar to satisfy a sweet craving.