What is the reference intake of sugar?

December 26, 2025 •

3 min read

According to the World Health Organization (WHO), reducing the intake of "free sugars" to less than 10% of total energy intake reduces the risk of overweight, obesity, and tooth decay. Understanding what is the reference intake of sugar is a crucial step towards making informed dietary choices for better health.

Quick Summary

This article explains the recommended daily limits for free sugar intake for adults and children, clarifying the distinction between different types of sugars. It details how to read nutrition labels, common sources of hidden sugars, and the health implications of excessive consumption.

Key Points

Adult Intake: An adult's reference intake of free sugars is a maximum of 30g per day, equivalent to about 7 teaspoons or sugar cubes.
Children's Intake: Younger children have lower limits; for example, 4-6 year-olds should aim for no more than 19g of free sugars daily.
Distinguish Sugar Types: The reference intake applies to 'free sugars' (added sugars and those in juices, syrups, honey), not natural sugars found in whole fruit and milk.
Read Labels: Check ingredient lists and traffic light labels to identify products high in free sugars, especially hidden ones in savoury items.
Health Implications: Consuming excess free sugar is linked to an increased risk of obesity, type 2 diabetes, tooth decay, and heart disease.
Reduce Intake: Replace sugary drinks with water, cook more meals from scratch, and choose whole foods to naturally lower free sugar consumption.

Understanding Reference Intakes and Free Sugars

Reference Intakes (RIs) are guidelines for nutrient and energy requirements in a healthy diet. Sugar recommendations specifically focus on free sugars, which are added sugars and those found in honey, syrups, fruit juices, and concentrates. This excludes the natural sugars in whole fruits and milk.

The Official Guidelines for Sugar

The WHO recommends limiting free sugars to less than 10% of total daily energy intake for adults and children. For a 2,000-calorie diet, this is about 50 grams or 12 teaspoons. A further reduction to below 5% is suggested for additional health benefits.

Recommended Daily Free Sugar Intake by Age

Daily free sugar limits vary by age. For specific UK guidelines by age group, including for adults and children, refer to {Link: Two Hands Preschool website https://twohandspreschool.com/family-hub/how-much-sugar}.

Reading Food Labels to Find Sugar

Nutrition labels list total sugars, including natural ones. Check the ingredients list for terms like "sugar," "sucrose," or "syrup" high up, indicating high free sugar. Traffic light labels can help; red means high sugar (over 22.5g per 100g), amber is medium (5g-22.5g), and green is low (5g or less).

Common Hidden Sources of Sugar

Free sugars are often hidden in processed foods. Beyond obvious sweets and drinks, look out for them in:

Sauces: Ketchup and BBQ sauce frequently contain added sugar.
Flavoured Yogurts: These can have significant added sugars compared to plain yogurt.
Breakfast Cereals: Many cereals contain high levels of free sugar.
Sweetened Beverages: This includes fruit juices and smoothies.

Health Consequences of Exceeding Reference Intake

Excessive free sugar intake is linked to weight gain, obesity, and an increased risk of type 2 diabetes and heart disease. It is also a major cause of tooth decay. Other potential issues include inflammation, fatigue, and effects on cognitive function.

Strategies for Reducing Sugar Intake

To meet sugar intake guidelines:

Read Labels: Choose low-sugar products and scrutinize ingredient lists.
Choose Whole Foods: Prefer whole fruits over juices.
Drink Water: Substitute sugary drinks with water or unsweetened alternatives.
Cook at Home: Control sugar content by preparing your own meals.
Gradual Reduction: Slowly decrease sugar added to drinks and food.


Feature	Reference Intake (RI)	Personal Intake	Goal
Free Sugars (Adults)	< 30g/day (approx. 7 cubes)	Variable	Reduce to meet or beat the RI
Free Sugars (Kids 7-10)	< 24g/day (approx. 6 cubes)	Variable	Educate and reduce to meet RI
Sugar Type	Targets 'free' and 'added' sugars	Total vs. Free sugars	Focus on minimizing free sugars
Monitoring Method	Food labels, ingredient lists	Awareness, tracking apps	Conscious reduction
Associated Health Risks	Obesity, tooth decay, chronic disease	Personal health concerns	Mitigate risks by lowering intake

Conclusion

Understanding what is the reference intake of sugar is crucial for health. Differentiating between natural and free sugars helps in making better food choices. By checking labels and reducing free sugar consumption, both adults and children can improve their health and mitigate risks like obesity and tooth decay. Small, consistent changes can lead to lasting healthy habits. For more authoritative information, consult resources like the British Nutrition Foundation.

Frequently Asked Questions

For adults, the recommended maximum daily intake of free sugar is 30g, or approximately 7 teaspoons. This figure is based on public health advice to limit free sugars to less than 5% of total daily energy intake.

Total sugars include all sugars in a food product, both naturally occurring and added. Free sugars, which are the focus of health recommendations, are those added by manufacturers, cooks, or consumers, plus those found naturally in honey, syrups, fruit juices, and fruit purees.

Sugar from whole, intact fruits does not count towards the free sugar reference intake because it is contained within the fruit's cell structure alongside fibre and other nutrients. However, when fruit is juiced or pureed, the sugars are 'released' and do count as free sugars.

Excessive consumption of free sugars contributes to weight gain, obesity, and tooth decay. It is also linked to an increased risk of chronic conditions like type 2 diabetes and heart disease, as free sugars provide calories without essential nutrients.

Check the nutritional information panel on food packaging. For a quick assessment, look for traffic light labels: red indicates high sugar content (more than 22.5g per 100g). You can also check the ingredients list; if sugar or a sugar-based name is high on the list, the product is high in free sugars.

The sugar naturally present in milk and dairy products, called lactose, does not count towards the free sugar reference intake. These foods also provide important nutrients like protein and calcium, making them part of a balanced diet.

While many national guidelines align with the WHO's recommendations, specific quantitative figures can vary. However, the core principle of reducing free sugar intake to less than 10% of total energy remains consistent across authoritative bodies.