What is a healthy amount of sugar to put in tea?

November 20, 2025 •

3 min read

According to the American Heart Association, most women should consume no more than 6 teaspoons of added sugar per day. Given that a single teaspoon can often be added to a cup of tea, it's easy to wonder what is a healthy amount of sugar to put in tea and avoid overconsumption, especially when enjoying multiple cups daily.

Quick Summary

Balancing the desire for sweet tea with health goals requires understanding expert recommendations for daily sugar intake. The ideal amount in tea is often minimal, with many turning to healthier alternatives or gradually reducing sugar to retrain taste buds for less sweetness.

Key Points

Daily Limits: The American Heart Association recommends no more than 6 teaspoons (25g) of added sugar daily for women and 9 teaspoons (36g) for men, with the World Health Organization suggesting even lower targets for ideal health benefits.
Cumulative Effect: Even one to two teaspoons of sugar per cup can quickly add up, potentially exceeding daily recommendations and increasing health risks.
Health Risks: Excessive sugar in tea contributes to weight gain, type 2 diabetes, heart disease, dental problems, and other health issues.
Healthy Alternatives: Natural sweeteners like stevia or monk fruit, along with spices such as cinnamon or ginger, offer flavorful, low-calorie alternatives to traditional sugar.
Gradual Reduction: Retraining your taste buds by slowly reducing sugar helps appreciate the tea's natural flavor.
Focus on Flavor: Using natural flavor enhancers like lemon or exploring naturally sweet herbal teas provides a satisfying taste without added sugars.

Understanding Official Sugar Guidelines

Major health organizations provide clear guidelines for daily added sugar intake to help individuals manage their consumption. While these limits apply to all added sugars consumed throughout the day—not just in tea—they offer a crucial framework for deciding how much to add to your brew.

American Heart Association (AHA) Recommendations

The AHA recommends that women consume no more than 25 grams (about 6 teaspoons) of added sugar per day, while men should limit their intake to 36 grams (about 9 teaspoons). A single teaspoon of sugar in a cup of tea can use up a notable portion of this daily budget.

World Health Organization (WHO) Guidance

The WHO suggests that added sugars make up less than 10% of total daily energy intake, and ideally under 5% for greater health benefits. For an average 2,000-calorie diet, 5% is roughly 25 grams or 6 teaspoons of sugar daily, including all sources like honey, syrups, and fruit juices.

The Health Risks of Too Much Sugar in Tea

Excessive sugar in tea can contribute to various health problems.

Weight Gain and Obesity: Sugar adds empty calories, potentially leading to excess calorie intake and weight gain.
Type 2 Diabetes: High sugar intake can increase the risk of type 2 diabetes by promoting insulin resistance.
Heart Disease: Too much added sugar can contribute to inflammation, high blood pressure, and high cholesterol.
Dental Issues: Sugar is a primary contributor to tooth decay and cavities.

Exploring Healthier Sweetening Alternatives

A variety of alternatives exist for those looking to reduce sugar in their tea.


Alternative	Pros	Cons
Honey	Natural sweetener; contains antioxidants; some antibacterial properties; richer flavor.	Still a form of sugar and needs to be consumed in moderation; higher calorie count than some alternatives.
Stevia	Natural, zero-calorie sweetener from the stevia plant; doesn't raise blood sugar levels.	Can have a noticeable aftertaste.
Monk Fruit	Natural, zero-calorie sweetener; much sweeter than sugar.	Can be more expensive than other sweeteners.
Erythritol	Sugar alcohol with very few calories; doesn't cause tooth decay.	Can cause digestive discomfort in large amounts.
Spices (Cinnamon, Cardamom)	Adds flavor without calories; some health benefits.	Doesn't provide sweetness; can alter tea flavor.
Lemon or Ginger	Adds refreshing/zesty flavor; minimal calories; offers vitamins or anti-inflammatory properties.	Doesn't provide sweetness; can be acidic (lemon) or spicy (ginger).

How to Reduce Your Sugar Intake in Tea

Reducing sugar in tea is a gradual process that can retrain your palate.

Practical Steps to Lower Sugar in Your Tea:

Reduce Gradually: Cut back by a half-teaspoon every few weeks.
Try Flavor Enhancers: Add lemon, cinnamon, ginger, or mint instead of sugar.
Explore Herbal Teas: Some herbal teas like chamomile or peppermint have natural sweetness.
Use Sugar Alternatives Wisely: Opt for low-calorie natural alternatives like stevia or monk fruit.
Focus on the Tea Itself: Appreciate the natural flavors of high-quality tea leaves without masking them with sugar.

Conclusion

A healthy amount of sugar to put in tea is ideally none, or as little as possible. Adhering to expert guidelines for daily added sugar intake and gradually reducing sweeteners helps you enjoy a healthier cup. Exploring different teas and natural flavor enhancers shows that delicious tea doesn't require excessive sugar. The health benefits, including better blood sugar control and reduced risk of chronic disease, make the effort worthwhile.

Understanding the World Health Organization’s sugar recommendations is an excellent way to inform your dietary choices beyond just your teacup.

Frequently Asked Questions

The American Heart Association suggests limiting added sugar to no more than 6 teaspoons (25g) for women and 9 teaspoons (36g) for men per day. For even greater health benefits, the World Health Organization suggests keeping total added sugars below 5% of daily calories.

Two teaspoons of sugar in a single cup is often considered high, especially with multiple cups daily. One teaspoon or less is a good starting point to keep intake low.

Effective and healthy alternatives include natural sweeteners like stevia, monk fruit, or a small amount of honey. Spices such as cinnamon or cardamom, and a squeeze of lemon or orange, can also enhance flavor.

You can retrain your taste buds by gradually reducing the amount of sugar you add. Start by cutting your usual amount in half and decreasing it further over time.

While sugar doesn't entirely 'cancel out' benefits, adding excessive amounts contributes to negative health outcomes of high sugar intake. For maximum benefits, consume tea unsweetened.

For individuals with diabetes, avoid adding sugar or honey. Zero-calorie, natural alternatives like stevia or monk fruit are safer options. Consult a doctor or dietitian for personalized advice.

Honey is a natural sweetener with antioxidants, but it is still a form of sugar and should be used in moderation. It is slightly sweeter, so you may need less, but it contributes to overall sugar intake.