Is 4 Grams of Sugar Per 100ml a Lot? Understanding the Labels

November 19, 2025 •

3 min read

According to the NHS, drinks containing 2.5g of total sugar or less per 100ml are considered low in sugar. So, is 4 grams of sugar per 100ml a lot? The answer depends on whether this amount is considered low, medium, or high according to official health guidelines.

Quick Summary

This article explains how to determine if 4g of sugar per 100ml is a significant amount by examining government health guidelines, nutrition labels, and the difference between total and free sugars. We compare different drinks and provide practical tips for interpreting product information to make informed dietary decisions.

Key Points

Medium Sugar Category: Based on UK traffic light labeling, 4g of sugar per 100ml falls into the 'amber' or 'medium' sugar category, as it is above the low-sugar threshold of 2.5g.
Context is Key: Whether 4g of sugar is 'a lot' depends on the serving size and how frequently you consume it. A 330ml can would contain 13.2g of sugar, a notable portion of your daily intake.
Free Sugars vs. Total Sugars: The impact on health depends on whether the sugar is 'free' (added) or naturally occurring, like lactose in milk. The WHO recommends limiting free sugars.
Check the Ingredients: Always read the ingredients list. If sugar or other sweeteners are listed near the beginning, the product contains a higher proportion of added sugars.
Overall Diet Matters: Consider your total sugar consumption from all sources. A single serving of a 'medium' sugar drink is less concerning than multiple daily servings.
Healthier Alternatives: Choosing plain water or drinks with 2.5g or less of sugar per 100ml are healthier alternatives for daily consumption.

Demystifying Sugar Content: Low, Medium, and High Thresholds

When evaluating if 4 grams of sugar per 100ml is a lot, the first step is to understand official health guidelines. In the UK, a traffic light labeling system offers clear thresholds for sugar content in drinks. A product is classified based on the total sugars per 100ml.

Low sugar: 2.5g or less per 100ml (Green)
Medium sugar: More than 2.5g but less than or equal to 11.25g per 100ml (Amber)
High sugar: More than 11.25g per 100ml (Red)

Based on these criteria, a beverage with 4g of sugar per 100ml falls squarely into the 'medium' category. While not 'high,' it's also not 'low' and represents a moderate amount. This amber rating is a useful guide for consumers who are monitoring their sugar intake.

The Crucial Distinction: Free vs. Total Sugars

Nutrition labels list 'Total Sugars,' which can be misleading because it includes both naturally occurring and 'free' sugars. Free sugars are those added by manufacturers, cooks, or consumers, and are also found in honey, syrups, and fruit juices. Naturally occurring sugars are those inherent in whole fruits and vegetables, and in milk (lactose). The World Health Organization (WHO) and other health bodies focus on limiting free sugars, which are linked to negative health outcomes when consumed in excess.

For a drink with 4g of sugar per 100ml, it is important to check the ingredients list. If sugar, glucose syrup, or other sweeteners are near the top of the list, a significant portion of that 4g is likely added free sugar. In contrast, a glass of plain milk naturally contains about 4.7g of sugar (lactose) per 100ml, which isn't classified as a free sugar risk.

Comparing Different Drinks and Products

To put 4g of sugar per 100ml into context, consider the content of other beverages:

Low-sugar drinks: Some reformulated soft drinks, aiming to avoid sugar taxes, contain around 4.3-4.5g of sugar per 100ml, placing them in the 'medium' amber category.
High-sugar drinks: A single can of a regular sugar-sweetened soda can contain over 40g of free sugars, which is far beyond the 4g mark.
Natural drinks: Unsweetened fruit juices and smoothies, while not containing added sugars, are still concentrated sources of free sugars. The NHS recommends limiting these to no more than 150ml per day.

Table: Sugar Level Comparison per 100ml


Product Type	Sugar Content (per 100ml)	Label Category (UK Traffic Light)	Notes
A beverage with 4g sugar	4g	Amber (Medium)	Contains a moderate level of sugar.
Diet/Zero Sugar Soda	<0.5g	Green (Low)	Does not contain sugar, may use artificial sweeteners.
Regular Sugar Soda	~10-11g	Amber/Red (Medium-High)	Varies by brand, but generally high.
100% Fruit Juice	~10g	Amber (Medium)	Sugars are naturally occurring but are classed as 'free'.
Plain Dairy Milk	~4.7g	Medium	Sugar is naturally occurring lactose and not classified as 'free'.

The Importance of Overall Dietary Intake

While 4g of sugar per 100ml is categorized as medium, its impact on your health depends on your overall dietary patterns. For example, regularly consuming several servings of such a drink will quickly add up. The World Health Organization suggests limiting free sugars to less than 10% of total energy intake, and ideally below 5% for additional health benefits. For an average adult on a 2000-calorie diet, this equates to roughly 50g or less of free sugars daily. A single 330ml can of a beverage with 4g of sugar per 100ml adds 13.2g of sugar to your daily total, or over a quarter of the recommended maximum intake.

It is always prudent to consider what you are drinking alongside the rest of your diet. Prioritizing whole foods and plain water can help keep overall sugar consumption low, making it easier to manage the occasional moderate-sugar treat. You can find more comprehensive advice on healthy eating from organizations like the Centers for Disease Control and Prevention (CDC).

Conclusion

So, is 4 grams of sugar per 100ml a lot? The classification is 'medium,' but whether it's 'too much' depends on your overall dietary habits and the specific type of sugar. The key is to check the nutrition labels, understand the difference between free and total sugars, and consider the serving size. While a single serving is not alarming, frequent consumption of medium-sugar beverages can lead to exceeding recommended daily sugar limits. By staying mindful of your intake and opting for lower-sugar choices when possible, you can make more informed and healthier decisions.

Frequently Asked Questions

Total sugars includes all sugars in a product, both naturally occurring (e.g., in milk and fruit) and free sugars (added by manufacturers or consumers). Free sugars are the ones health guidelines recommend limiting, as they are most associated with negative health effects.

The WHO recommends that free sugars should account for less than 10% of your total daily energy intake, and ideally less than 5% for additional health benefits. For a typical 2000-calorie diet, this is less than 50g of free sugar a day.

While 4g per 100ml falls in the 'medium' category and is better than 'high' sugar options, it's still a moderate amount. Excessive and regular consumption could contribute to an overall high sugar intake, so it should be enjoyed in moderation.

The easiest way is to use the per 100ml value listed on the nutrition label. This allows for a standardized comparison regardless of the package size. Check if the product uses a color-coded system, such as the UK's traffic light labels, for a quick guide.

Not necessarily. It depends on whether the sugar is free or naturally occurring, and how often you consume it. A 100% fruit juice, for example, might have around 10g of sugar per 100ml, but it comes with other nutrients. Always consider the context of your overall diet.

The UK's traffic light system classifies sugar content in drinks per 100ml: green (low) for ≤2.5g, amber (medium) for >2.5g to ≤11.25g, and red (high) for >11.25g. A drink with 4g of sugar per 100ml is amber.

While often healthier, 'no added sugar' only means no extra free sugars were added. It can still contain high levels of naturally occurring sugars, like in fruit juices. Always check the nutrition facts to be sure.