Added Sugar: How Much Is Too Much and Where It Hides
The daily limits, where added sugar hides, and six moves to cut it.
This article is general wellness information, not medical advice, and is not a diagnosis or treatment recommendation. Consult a qualified professional before making individual health decisions. Read our full disclosure policy.
Most added sugar does not come from the sugar bowl. It comes from drinks, sweets and packaged foods that do not taste like they contain much. Once you know the limit and where to look, it is easy to track.
Key takeaways
- The American Heart Association suggests no more than 36 grams (9 teaspoons) of added sugar a day for most men and 25 grams (6 teaspoons) for most women.
- Read the Added Sugars line on the label, not Total Sugars. One teaspoon is about 4 grams.
- Start with drinks. They are one of the biggest sources.
What the limits say
The AHA limits above are the clearest daily numbers. The 2025 to 2030 federal Dietary Guidelines take a stricter line. As Harvard's Nutrition Source reads them, they say no amount of added sugar is recommended as part of a healthy diet. Because sources describe the federal numbers differently, this article uses the AHA's daily limits.
For scale, the CDC reports that US adults averaged about 17 teaspoons of added sugar a day in 2017 and 2018. The leading sources were sugar sweetened drinks, desserts and sweet snacks.
Quick math for the aisle
You only need two conversions:
- Grams to teaspoons: divide added sugar grams by 4. A product with 12 grams of added sugar holds about 3 teaspoons.
- Percent Daily Value to grams: the label's Daily Value is 50 grams, so 10% is 5 grams and 20% is 10 grams.
Then compare the result to your daily limit. A single item that uses a third or more of your limit deserves a second look.
Six moves
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Know your number in grams. Write down 36 or 25. Food labels list added sugar in grams too, so you can compare any product to your limit directly.
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Read the right line. The Nutrition Facts label shows "Includes" added sugars in grams under Total Sugars. The percent Daily Value there is based on 50 grams a day for a 2,000 calorie diet. Natural sugar in plain milk, fruit and vegetables is not counted as added.
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Check your drinks first. Look at the label of the drink you buy most and compare its added sugar grams to your limit.
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Look in the places that do not taste sweet. Sauces, flavored yogurt, cereal and granola bars can contain added sugar. Check them even though they are not dessert.
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Spot sugar by its other names. On the ingredient list, look for syrups, honey, concentrated fruit juice and words ending in "ose," such as dextrose and sucrose.
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Swap one item at a time. Water or an unsweetened drink for a sweetened one. Plain yogurt with fruit for a flavored cup. Whole fruit for a sweet snack. One change a week is easier to keep than ten at once.
Fiber and planned meals make this easier. See seven easy ways to eat more fiber and meal prep that survives a busy week.
Your checklist for this week
- ☐ Write your limit, 36 or 25 grams, where you will see it.
- ☐ Check the Added Sugars line on your three most used packaged foods.
- ☐ Swap your sweetest drink for water or an unsweetened one.
- ☐ Scan one ingredient list for syrups and words ending in "ose."
- ☐ Replace one sweet snack with whole fruit.
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This is general information, not medical advice. Check with your doctor before major changes. If you have diabetes or another condition, ask your care team for your own target.
