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How much added sugar per day? WHO limit calculator

Calculate grams of added sugar in any serving using its weight and label percentage. WHO limits: max 50 g/day (10% of calories), ideal target 25 g/day (5% — about 6 teaspoons).

🗓️ Updated June 2026 Reviewed by Martín Rodríguez

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Reviewed by: Martín Rodríguez (editorial policy ) · Last reviewed: Jun 20, 2026

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The WHO recommends keeping free sugars (added sugars plus those in fruit juices and honey) below 10% of daily calories — about 50 g/day for a 2,000-calorie diet. For extra health benefits, the target is under 25 g/day (5%). This calculator takes the weight of a food serving and its sugar percentage from the nutrition label, then tells you how many grams of added sugar that serving contains and how it compares to WHO limits.

When to use this calculator

Check how much added sugar is in a 200 g flavored yogurt that lists '12% sugars' on its label.
Track daily added sugar across multiple servings to see if you exceed the WHO's 50 g/day ceiling.
Compare two breakfast cereals — one with 28% sugar vs. one with 8% — for the same 40 g portion.
Help parents assess the sugar content in children's snacks and packaged drinks before buying.

WHO Free Sugar Thresholds vs. Common Foods

Food / drink	Typical serving	Sugar (approx.)	% of WHO maximum (50 g)	% of WHO ideal (25 g)
Cola soda	355 g	~38 g (10.6%)	76%	152%
Flavored yogurt	200 g	~24 g (12%)	48%	96%
Packaged fruit juice	200 ml	~20 g (10%)	40%	80%
Sugared breakfast cereal	40 g	~14 g (35%)	28%	56%
Jam (1 tbsp)	20 g	~13 g (65%)	26%	52%
Cream-filled cookies	30 g	~9 g (30%)	18%	36%

Fuente: WHO — Guideline: Sugars Intake for Adults and Children (2015). Maximum: <10% of daily calories (<50 g/day for 2,000 kcal); Ideal target: <5% (<25 g/day). Values based on data published in this calculator, reviewed against WHO/NMH/NHD/15.3.

How it works

How It's Calculated

The formula comes directly from any packaged food's nutrition label:

Added sugar (g) = Serving weight (g) × Sugar % / 100

Concrete example: a 250 g glass of packaged orange juice (10% sugars):

250 g × 10 / 100 = 25 g of added sugar

That single glass hits exactly the WHO ideal daily limit for an adult on a 2,000-calorie diet.

WHO Thresholds (2015 Guideline)

The World Health Organization defines two limits for free sugars (added sugars plus those naturally present in honey, syrups, and fruit juices — but NOT in whole fruit):

Threshold	% of daily calories	Grams (2,000-cal diet)	Teaspoons approx.
Maximum	< 10%	< 50 g/day	< 12 tsp
Ideal target	< 5%	< 25 g/day	< 6 tsp

Each gram of sugar provides 4 kcal. For 2,000 kcal: 10% = 200 kcal ÷ 4 = 50 g; 5% = 100 kcal ÷ 4 = 25 g.

Sugar Content by Serving Size — Quick Reference Table

Serving (g)	5% sugar	10% sugar	15% sugar	20% sugar	30% sugar
30 g	1.5 g	3 g	4.5 g	6 g	9 g
50 g	2.5 g	5 g	7.5 g	10 g	15 g
100 g	5 g	10 g	15 g	20 g	30 g
200 g	10 g	20 g	30 g	40 g	60 g
350 g	17.5 g	35 g	52.5 g	70 g	105 g

A single 350 ml can of soda (350 g, 10% sugar) delivers 35 g — 140% of the WHO ideal daily target.

Reading Nutrition Labels

In the US, Canada, and most countries, labels now list "Added Sugars" separately from total sugars. In Latin America and Europe, labels often show only "Sugars" as a percentage or grams per serving. If the label gives grams directly, compare them to the WHO limits above. If it gives a percentage, use this calculator.

Important distinction: the label's "Total Sugars" includes naturally occurring sugars (lactose in milk, fructose in whole fruit). For processed foods (flavored yogurts, cereals, sodas), most of those sugars are added. For whole foods (plain milk, fresh fruit), the added fraction is zero.

Common Foods vs. WHO Daily Limit

Food / drink	Typical serving	Sugar approx.	% of WHO ideal
Cola soda 355 ml	355 g	~38 g (10.6%)	152%
Flavored yogurt	200 g	~24 g (12%)	96%
Sugared breakfast cereal	40 g	~14 g (35%)	56%
Cream-filled cookies	30 g	~9 g (30%)	36%
Packaged fruit juice	200 ml	~20 g (10%)	80%
Jam 1 tbsp (20 g)	20 g	~13 g (65%)	52%

Editorial Note

Reviewed by the Hacé Cuentas editorial team against the WHO 2015 Guideline on Sugars Intake. Thresholds (50 g / 25 g) remain in effect as of June 2026 — WHO has not revised these limits since publication.

Disclaimer: Results are reference values for healthy adults on a 2,000-calorie diet. People with diabetes, metabolic syndrome, or other conditions should consult their physician or dietitian for personalized targets.

Example: 200 g flavored yogurt with 12% sugars

Serving weight: 200 g (one standard cup of flavored yogurt)

Sugar percentage on label: 12%

Calculation: 200 g × 12 / 100 = 24 g of added sugar

Teaspoon equivalent: 24 g ÷ 4 g/tsp = 6 teaspoons

WHO comparison: 24 g = 96% of the ideal target (25 g/day) and 48% of the maximum (50 g/day)

Conclusion: a single cup of yogurt nearly exhausts the entire ideal daily added-sugar allowance

24 g of added sugar (≈ 6 teaspoons) — 96% of the WHO ideal target

Frequently asked questions

What is the WHO's recommended daily sugar limit?

The WHO recommends that free sugars make up less than 10% of daily caloric intake — under 50 g/day for a 2,000-calorie diet. For extra health benefits, the target is below 5% (under 25 g/day), which equals about 6 teaspoons. These thresholds apply to adults and children alike, though children's absolute gram limits are lower due to lower caloric intake.

What's the difference between 'added sugars' and 'total sugars' on the label?

Total sugars include both naturally occurring sugars (lactose in milk, fructose in whole fruit) and sugars added by the manufacturer. Added sugars are those introduced during processing — sucrose, high-fructose corn syrup, honey, concentrated juices. The WHO's 'free sugars' category covers added sugars plus those naturally present in honey, syrups, and fruit juices, but NOT the sugars in whole intact fruit.

How do I use this calculator if my label shows grams per serving instead of a percentage?

If the label shows '12 g of sugars per 100 g serving', the percentage is 12%. You can enter 100 g as the weight and 12 as the percentage to confirm 12 g. If the label already states grams per serving directly, just compare that number to the WHO limits (25 g/day ideal, 50 g/day max) without needing to calculate.

Do children have a lower sugar limit than adults?

The WHO applies the same percentage-based threshold (<10%, ideally <5%) for both children and adults. Since children consume fewer total calories, the absolute gram limit is lower. For a child aged 6–10 with a 1,500-calorie diet, the maximum is about 37 g/day and the ideal is roughly 18 g/day.

Are sugary drinks the biggest source of added sugar?

Yes. The WHO and CDC estimate that sugar-sweetened beverages (sodas, packaged juices, energy drinks, sweetened teas) account for 30–50% of total added sugar intake in Western diets. A single 355 ml can of cola contains approximately 35–40 g of sugar — already exceeding the ideal daily target in one drink.

Does reducing added sugar have proven health benefits?

Yes. The WHO classifies the reduction of free sugars as a 'strong recommendation' based on evidence linking excess added sugar to dental caries, obesity, type 2 diabetes, and cardiovascular disease. Reducing to below 5% of energy intake significantly reduces lifetime dental caries risk, according to the 2015 guideline.

How many teaspoons equal 25 g and 50 g of sugar?

One level teaspoon of white granulated sugar weighs approximately 4 g. So 25 g equals about 6 teaspoons (the WHO ideal), and 50 g equals about 12 teaspoons (the WHO maximum). This visual reference is useful for estimating sugar in foods without labels, like sweetened coffee or homemade recipes.

Do artificial sweeteners count toward the added sugar limit?

No. Non-caloric sweeteners (stevia, aspartame, sucralose, acesulfame-K) are not sugars and do not count toward the WHO limit. However, in 2023 the WHO issued a separate guideline advising against using sweeteners for long-term weight control, as evidence does not show sustained benefits and their long-term safety profile continues to be studied.

Is this calculator useful for people with diabetes?

It can serve as an informational reference for understanding the sugar content of foods. However, people with type 1 or type 2 diabetes should follow their physician's or registered dietitian's specific guidance. The WHO limit is a population-level guideline; individual glycemic management may require different targets and must account for glycemic index, carbohydrates, and overall meal composition.

Does the sugar in whole fruit count toward the WHO limit?

No. The WHO explicitly excludes sugars in whole, intact fruit from the 'free sugars' definition. The fiber in whole fruit slows sugar absorption and reduces its health impact. However, fruit juices — even 100% natural — do count, because pressing fruit removes the fiber and releases the sugars from the cell walls.

Sources & references

Methodology & trust

Editorial

Calculadora de salud revisada por el equipo editorial de Hacé Cuentas, contrastada con WHO — Guideline: Sugars Intake for Adults and Children (2015), según nuestra política editorial y metodología.

Updates

Última revisión: June 20, 2026. Los parámetros se verifican periódicamente con las fuentes citadas.

Privacy

Calculations run 100% in your browser. We do not store or transmit your data.

Limitations

Indicative results. For critical decisions, consult a professional.

📌 How to cite this calculator

Rodríguez, M. (2026). How much added sugar per day? WHO limit calculator. Hacé Cuentas. https://hacecuentas.com/added-sugars-daily-oms-mg-grams

Contenido bajo licencia CC-BY 4.0 — reutilizable citando la fuente con enlace a Hacé Cuentas.

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