How many grams of sugar per day?

October 19, 2025 •

3 min read

The average American consumes approximately 17 teaspoons of added sugar daily, which is significantly more than recommended by health organizations. Understanding how many grams of sugar per day is advised is a crucial step toward better health, as excessive intake is linked to numerous health issues, including obesity, type 2 diabetes, and heart disease.

Quick Summary

This guide explains the difference between natural and added sugars and provides recommended daily intake limits based on established health guidelines. It covers reading nutrition labels, identifies common sources of hidden sugar, details associated health risks, and offers practical strategies for effectively reducing sugar consumption.

Key Points

Limit Added Sugars: Major health organizations like the AHA and WHO recommend consuming no more than 25-36 grams of added sugar per day for most adults.
Natural vs. Added: Distinguish between natural sugars in whole foods (fruits, milk) and added sugars in processed items; focus on reducing the latter.
Read Food Labels: The FDA requires labels to specify 'Added Sugars' separately, which is a vital tool for tracking your intake.
Avoid Sugary Drinks: Sugar-sweetened beverages are a top source of added sugar and should be limited or replaced with water.
Beware of Hidden Sugar: Added sugar is commonly found in unexpected products like condiments, sauces, and flavored yogurts.
Reduce Health Risks: Cutting back on excessive sugar intake lowers the risk of obesity, heart disease, and type 2 diabetes.
Focus on Whole Foods: Building your diet around unprocessed foods like vegetables, fruits, and whole grains naturally reduces sugar consumption.

Understanding the Difference: Added vs. Natural Sugars

It is important to distinguish between natural and added sugars for managing intake.

Natural Sugars: Found in whole foods like fruits, vegetables, and milk, these sugars come with beneficial nutrients and fiber that slow digestion. Consuming these as part of a balanced diet is not associated with negative health effects.
Added Sugars (or Free Sugars): These are sugars and syrups incorporated into foods and drinks during processing, offering little nutritional value. High intake of added sugars is a major health concern.

Recommended Daily Intake for Added Sugars

Health organizations offer guidelines to limit added sugar consumption.

American Heart Association (AHA)

The AHA suggests limiting added sugars to reduce heart disease risk.

Women: Aim for no more than 100 calories daily (around 25 grams or 6 teaspoons).
Men: Aim for no more than 150 calories daily (around 36 grams or 9 teaspoons).

World Health Organization (WHO)

The WHO advises keeping free sugar intake below 10% of total daily energy, with further benefits seen below 5%. For a 2,000-calorie diet, this is about 50 grams for 10% and 25 grams for 5%.

Age-Specific Guidelines

Recommendations vary by age group:

Children (Ages 2-18): Less than 25 grams (about 6 teaspoons) per day.
Children Under 2: Added sugars should be avoided.

Spotting Hidden Sugars and Reading Labels

Added sugars can be present in foods that don't taste overtly sweet. Checking food labels is key.

Ingredients List: Look for sugars near the top of the list, indicating a higher quantity.
Names for Sugar: Recognize various names like sucrose, fructose, corn syrup, and honey.
FDA Label: The Nutrition Facts label clearly lists "Added Sugars," making it easier to track.

Common High-Sugar Foods

High amounts of added sugar are often found in sugar-sweetened beverages, desserts, processed snacks, condiments, cereals, and flavored yogurts.

Health Risks of Excessive Sugar Consumption

Overconsumption of added sugar is linked to several health problems:

Weight gain and obesity
Increased risk of heart disease due to factors like high blood pressure and triglycerides
Type 2 diabetes due to insulin resistance
Fatty liver disease
Dental issues like cavities
Energy fluctuations

Strategies to Reduce Your Sugar Intake

Making small, gradual changes can help reduce added sugar intake.

Comparison Table: Sugar-Cutting Strategies


Strategy	Example	Benefit	Effort Level
Rethink Beverages	Replace soda and juice with plain water, sparkling water with fruit, or unsweetened tea.	Significantly reduces the largest source of added sugars in most diets.	Easy
Sweeten Foods Yourself	Choose plain yogurt and oatmeal, then add fresh berries, a sprinkle of cinnamon, or a small drizzle of honey.	Provides control over the amount and type of sweetener used.	Moderate
Bake with Less Sugar	Reduce the sugar in recipes by one-third to one-half. Experiment with natural sweeteners like mashed bananas or unsweetened applesauce.	Reduces overall sugar intake in baked goods without sacrificing taste entirely.	Moderate
Read Labels Carefully	Look for the "Added Sugars" line and choose products with a lower percentage of the Daily Value (DV).	Empowers you to make healthier choices and avoid hidden sugars in processed foods.	Easy
Prioritize Whole Foods	Swap packaged granola bars and sugary cereals for fresh fruit, nuts, or homemade trail mix.	Fills you up with nutrient-dense fiber and naturally occurring sugars, making you less likely to crave sweets.	High

Conclusion: Making a Mindful Choice

Understanding how many grams of sugar per day to consume involves differentiating sugar types. While natural sugars in whole foods are fine, limiting added sugars is crucial for health. By reading labels, being aware of hidden sugars, and choosing whole foods, you can significantly reduce your intake. This approach supports a healthy weight and reduces the risk of chronic diseases, contributing to a healthier lifestyle.

Additional Resources

American Heart Association: Added Sugars - Detailed guidelines and information from the AHA.

Frequently Asked Questions

Total sugars include all sugars present in a food, both naturally occurring and added. Added sugars are those explicitly added during processing or preparation, and this is the type health experts recommend limiting.

The Nutrition Facts label now explicitly lists "Added Sugars" under "Total Sugars." Look for this line and the corresponding grams and percentage of the Daily Value (%DV).

Yes, when honey, maple syrup, or fruit juice concentrates are added to products or beverages, they are considered added or free sugars by health organizations like the WHO.

No. The natural sugars found in whole fruits do not count toward the recommended limit on added sugars. The fiber in whole fruit helps regulate the sugar's absorption.

Replace sugary beverages with water or unsweetened tea, choose plain dairy products and sweeten them with fruit, bake with less sugar, and prioritize cooking from scratch to control ingredients.

Excessive added sugar intake is linked to weight gain, obesity, an increased risk of heart disease, type 2 diabetes, fatty liver disease, and dental problems.

You can curb cravings by slowly weaning yourself off very sweet foods, getting enough sleep, choosing nutrient-dense whole foods to feel full, and distracting your palate with spices like cinnamon.