How much sugar is too much? Enter your calories and what you eat in a day to compare your added sugar with the WHO limit.
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The WHO advises keeping free sugars — sugar, jaggery, honey and the sugar in drinks, juices and sweets — below 10% of your daily calories, and ideally below 5%. On 2,000 kcal that is 50 g (about 12 teaspoons), ideally 25 g (6 teaspoons).
Two cups of chai with two teaspoons each already add 16 g; one can of cola adds 35 g. Natural sugar in whole fruit and plain milk does not count towards the limit.
| Daily calories | 2,000 kcal |
| Teaspoons of sugar (tea, coffee, etc.) | 4 |
| Soft drinks (330 ml cans) | 1 |
| Mithai / Indian sweets (pieces) | 1 |
| WHO limit (10% of calories) | 50 g ≈ 12 teaspoons a day |
| Better target (5%) | 25 g ≈ 6 teaspoons |
| Your added sugar | 66 g ≈ 17 teaspoons (13% of calories) |
| Status | Above the WHO limit by 16 g |
66 g ≈ 17 teaspoons (13% of calories); Above the WHO limit by 16 g.
Below 12 teaspoons (50 g) on a 2,000 kcal diet, and ideally below 6 (25 g). The American Heart Association suggests at most 6 teaspoons for women and 9 for men.
They count as free sugars too. Jaggery has traces of minerals, but your body handles its sugar much like white sugar.
About 35 g — 9 teaspoons — in a 330 ml can, more than the ideal daily amount.