How Much Sugar Per Day Is Too Much? Limits, Hidden Sources and Easy Swaps
By Nourish & Thrive · · 7 min read
Key Takeaways
- The Dietary Guidelines for Americans recommend getting less than 10% of daily calories from added sugars.
- On a 2,000-calorie diet, that is about 200 calories, or 12 teaspoons of added sugar a day.
- The American Heart Association suggests a stricter limit: about 6 teaspoons for most women and 9 for most men.
- Sugary drinks, desserts and sweet snacks are the top sources of added sugar in the US diet.
How Much Added Sugar Per Day?
According to the CDC, the Dietary Guidelines for Americans recommend that people age 2 and older keep added sugars to less than 10% of total daily calories. For a 2,000-calorie diet, that means no more than 200 calories, or about 12 teaspoons, of added sugar from all foods and drinks combined. Children younger than 2 should not have foods or drinks with added sugars at all.
The American Heart Association recommends an even lower limit for most adults: about 6 teaspoons (25 grams) a day for women and 9 teaspoons (36 grams) a day for men.
Added Sugar vs. Natural Sugar
These limits are about added sugars: sugar, syrups and honey added to foods and drinks during processing or at home. They do not include the sugars that occur naturally in whole fruit, vegetables and plain milk, which come packaged with fiber, water and nutrients.
How Much Sugar Are We Actually Eating?
CDC data from 2017 to 2018 show that, on average, men ate about 19 teaspoons and women about 15 teaspoons of added sugar a day, well above the 12-teaspoon guideline for a 2,000-calorie diet. The CDC lists sugar-sweetened beverages, desserts and sweet snacks as the leading sources.
How to Read a Nutrition Label for Added Sugar
Look for the Added Sugars line on the Nutrition Facts label. A handy conversion: 4 grams of sugar is about 1 teaspoon. A drink with 40 grams of added sugar holds about 10 teaspoons, most of a day's limit in one bottle. On the ingredient list, sugar also appears under names like cane sugar, corn syrup, dextrose, maltose and fruit juice concentrate.
12 Easy Swaps to Cut Back on Sugar
- Swap soda for sparkling water with citrus.
- Choose plain yogurt and add berries.
- Sweeten oatmeal with cinnamon and fruit.
- Cut the sugar in your coffee gradually.
- Choose whole fruit over fruit juice.
- Pick cereals with little or no added sugar.
- Keep nuts and fruit handy for snacks.
- Make your own salad dressing with olive oil and vinegar.
- Try our Chia "Rice" Pudding for a naturally sweet treat.
- Save dessert for a planned treat, not a daily habit.
- Pair any sweet with protein to soften the energy crash.
- Read labels on "healthy" snacks and bars.
Why Sugar Cravings Happen
Cravings often follow a blood sugar roller coaster: a quick rise after a sugary snack, then a dip that leaves you tired and wanting more. Balanced meals with protein, healthy fat and fiber, regular eating times and good sleep can all help cravings feel more manageable. Read more about functional nutrition for blood sugar balance.
Frequently Asked Questions
How many teaspoons of sugar a day is okay?
The Dietary Guidelines recommend less than 10% of calories from added sugar, about 12 teaspoons on a 2,000-calorie diet. The American Heart Association suggests about 6 teaspoons for most women and 9 for most men.
Does fruit count as added sugar?
No. The sugar naturally found in whole fruit does not count as added sugar. Fruit juice concentrates added to other foods do count.
How many grams of sugar are in a teaspoon?
About 4 grams of sugar equals 1 teaspoon.
Important
This article is for general education only and is not medical advice. Talk with your doctor before making major changes to your diet, activity or supplements, especially if you have a health condition, are pregnant or take medication.
Sources
- CDC. Get the Facts: Added Sugars. cdc.gov
- US Department of Agriculture and US Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. dietaryguidelines.gov
- Harvard T.H. Chan School of Public Health, The Nutrition Source. Added Sugar. hsph.harvard.edu
