What is Equivalent to 50g of Sugar?

December 16, 2025 •

3 min read

The World Health Organization (WHO) and other health bodies recommend limiting free sugar intake to less than 10% of total daily energy, which for an average 2,000-calorie diet, equates to 50 grams of sugar. For many, however, this number feels abstract and is easily surpassed by seemingly innocuous food and drink choices. Understanding what 50 grams of sugar looks like in common items is the first step towards a healthier lifestyle.

Quick Summary

This article explains what 50g of sugar represents in common foods and beverages, revealing hidden sources and offering practical guidance for reducing intake. It details daily recommendations and provides actionable alternatives for better health.

Key Points

Daily Limit: The recommended limit of 50g of sugar is equivalent to approximately 12 teaspoons of table sugar.
Hidden Sources: Many processed foods like ketchup, bread, and yogurt contain surprising amounts of added sugar, masking their true content.
Read Labels: Always check the 'Added Sugars' line on the Nutrition Facts label and be aware of alternate names like dextrose or corn syrup.
Serious Consequences: High sugar consumption is linked to health risks including weight gain, diabetes, and heart disease.
Make Smart Swaps: Opt for whole foods like fruit over juice, and choose plain yogurt with natural additions instead of sweetened versions to reduce your intake.
Moderation is Key: While natural sweeteners like honey and maple syrup can be healthier, they are still free sugars and should be consumed in moderation.
Not Just Sweets: Savory processed foods and sauces are also major culprits of hidden sugars and should be monitored.

What Exactly is 50 Grams of Sugar?

To put 50 grams of sugar into a relatable perspective, it's roughly 12 teaspoons or just over 4 tablespoons of granulated sugar. While it's easy to track in your coffee, this limit is often quickly exceeded by processed foods and drinks where sugar is less visible. This guideline from health organizations helps to frame a sustainable daily limit, but it is important to realize this is often not the maximum for optimal health. Many experts suggest an even lower intake for additional benefits.

Comparing 50g of Sugar: The Shocking Truth

Many popular and seemingly healthy food items contain a surprisingly high amount of sugar. This comparison table highlights what 50 grams of sugar represents in specific examples, making it clear how easily you can reach your daily limit. It's crucial to look beyond the "sweet" taste, as many savory items also contribute significantly to your sugar intake.


Food/Drink Item	Serving Size	Equivalent to 50g of Sugar	Key Takeaway
Soda (Cola)	20 fl oz (591 mL) bottle	Nearly the entire bottle (55g)	A single bottle exceeds the daily limit in one sitting.
Flavored Yogurt	2 cups (approx. 450g)	Depending on the brand, two small containers or one large one	Many flavored yogurts, even low-fat versions, are very high in added sugar.
Orange Juice (No Added Sugar)	Just under a pint (45cl)	Just under a pint, or two standard glasses	Even without added sugars, concentrated fruit juices are high in free sugars.
Breakfast Cereal	1 large bowl (100g)	Depending on the brand, often one or two large bowls	Many popular cereals pack a huge sugar punch, especially those marketed to children.
Candy Bar (Snickers)	2 regular sized bars	Around two regular Snickers bars	One candy bar can represent over half of your recommended daily limit.
Maple Syrup	Approx. 4 tablespoons	Around 4 tablespoons	A single serving on pancakes or waffles can contribute significantly.

Hidden Sugars and How to Spot Them

Sugar is not always obvious. Food manufacturers use a variety of names and deceptive marketing to conceal high sugar content, even in products that seem savory or healthy. Becoming a diligent label reader is essential for truly controlling your intake. For instance, many salad dressings, bread, and pasta sauces contain added sugars to enhance flavor or shelf life. Ingredients to watch for include high-fructose corn syrup, dextrose, molasses, and fruit juice concentrates.

One authoritative outbound link for further reading is the Centers for Disease Control and Prevention website, specifically their page on spotting hidden sugars in everyday foods: CDC: Spotting Hidden Sugars.

Health Implications of Excessive Sugar Consumption

Consistently exceeding the recommended 50g of sugar can have significant negative health consequences. High sugar intake is linked to increased risk of weight gain, obesity, type 2 diabetes, heart disease, high blood pressure, and dental decay. Furthermore, excessive sugar provides "empty calories" with minimal nutritional benefit, potentially displacing more nutrient-dense foods from your diet. While natural sugars found in whole foods like fruits are generally beneficial due to fiber content, free sugars from honey, syrups, and juices count towards your daily limit and should be moderated.

Smart Swaps: Healthier Alternatives

Fortunately, it is possible to cut back on sugar without sacrificing flavor. Simple, healthier swaps can make a big difference over time. Here are some examples:

Instead of: A can of sugary soda. Try: Naturally flavored sparkling water or unsweetened iced tea.
Instead of: Sweetened, flavored yogurt. Try: Plain Greek yogurt with fresh berries and a small amount of cinnamon.
Instead of: Granola bars with high sugar content. Try: A handful of nuts and seeds or a homemade bar with dates for natural sweetness.
Instead of: Bottled fruit juice. Try: A whole piece of fruit, which offers more fiber and nutrients.
Instead of: Ketchup or BBQ sauce. Try: Homemade versions where you control the added sugar content.

Conclusion

Understanding what is equivalent to 50g of sugar is a powerful tool for making informed dietary choices. By becoming aware of the sugar content in everyday items, reading labels carefully, and opting for healthier alternatives, you can take significant steps toward managing your intake. This knowledge empowers you to reduce your risk of long-term health issues associated with excessive sugar consumption and move towards a more balanced, nutrient-rich diet.

Frequently Asked Questions

No, 50g is a general guideline for someone on a 2,000-calorie diet and is for added sugars. The World Health Organization suggests that for additional health benefits, intake should ideally be less than 5% of total energy, which is closer to 25g.

A standard 12-ounce can of cola can contain around 39 grams of sugar, which is over three-quarters of the recommended 50g daily limit for added sugars.

Natural sugars are found in whole foods like fruits and milk, while added sugars are put into foods during processing. Both count towards your total sugar intake, but the fiber in whole foods slows absorption.

Not necessarily. Many granola bars, even those marketed as healthy, can be loaded with sugars from ingredients like honey or syrups. It's important to check the nutrition label for added sugars.

You can use natural, whole-food sweeteners like fruit purees or less-processed options such as pure maple syrup or honey in moderation. Artificial sweeteners like stevia or monk fruit are also options, but their effects should be monitored.

Unexpected sources of added sugars include condiments like ketchup, salad dressings, pasta sauces, bread, canned soups, and flavored yogurts.

No, a zero-sugar diet is not recommended as it would mean cutting out many foods with naturally occurring sugars like fruits and dairy, which are important for a healthy diet. The focus should be on minimizing added and free sugars.