# Sugar Intake Calculator (Added Sugar)

URL: https://speedycalculator.com/calculators/health/sugar-intake/
Last updated: 2026-10-30

> The sugar intake calculator adds up the added sugar from common drinks, snacks and sweets you have each day, converts it to teaspoons and calories, and compares it with the American Heart Association limits of 6 teaspoons for women and 9 for men.

## Inputs

- Sex
- Can of cola (355 ml) – 39 g sugar
- Bottle of soda (500 ml) – 55 g sugar
- Sweetened iced tea (500 ml) – 35 g sugar
- Energy drink (250 ml) – 27 g sugar
- Fruit yogurt (150 g) – 15 g sugar
- Chocolate bar (45 g) – 24 g sugar
- Doughnut, glazed – 12 g sugar
- Bowl of sweetened cereal (40 g) – 12 g sugar
- Granola bar – 8 g sugar
- Tablespoon of ketchup – 4 g sugar
- Teaspoon of sugar in tea or coffee – 4 g sugar
- Other added sugar (g)

## Results

- Added sugar per day
- Teaspoons of sugar
- Calories from added sugar
- AHA daily limit
- Share of your limit

## Formula

```
Added sugar = Σ servings × sugar per serving
Teaspoons = grams ÷ 4
Calories = grams × 4
AHA limit: 25 g (6 tsp) women, 36 g (9 tsp) men; WHO: < 10% of calories, ideally < 5%
```

## Explanation

Added sugars give calories without other nutrients and are linked with weight gain, type 2 diabetes, heart disease and tooth decay. Sweet drinks are the biggest source for most people – one can of cola already contains more than a woman's daily limit.

### How to use the Sugar Intake Calculator

- **Sex**
- **Can of cola (355 ml) – 39 g sugar**
- **Bottle of soda (500 ml) – 55 g sugar**
- **Sweetened iced tea (500 ml) – 35 g sugar**
- **Energy drink (250 ml) – 27 g sugar**
- **Fruit yogurt (150 g) – 15 g sugar**
- **Chocolate bar (45 g) – 24 g sugar**
- **Doughnut, glazed – 12 g sugar**
- **Bowl of sweetened cereal (40 g) – 12 g sugar**
- **Granola bar – 8 g sugar**
- **Tablespoon of ketchup – 4 g sugar**
- **Teaspoon of sugar in tea or coffee – 4 g sugar**
- **Other added sugar**

Results update as you type, and every field accepts the units shown in its menu.

### How it works

Enter how many of each item you have on a typical day. The calculator uses typical added-sugar contents per serving; check your own labels for exact figures and add any other sugar in the last field.

### Sugar in common items

ItemAdded sugarTeaspoonsCan of cola (355 ml)39 g9.8Bottle of soda (500 ml)55 g13.8Sweetened iced tea (500 ml)35 g8.8Energy drink (250 ml)27 g6.8Fruit yogurt (150 g)15 g3.8Chocolate bar (45 g)24 g6.0Doughnut, glazed12 g3.0Bowl of sweetened cereal (40 g)12 g3.0Granola bar8 g2.0Tablespoon of ketchup4 g1.0Teaspoon of sugar in tea or coffee4 g1.0

### Inputs explained

FieldWhat to enterSexChoose one: Male, FemaleCan of cola (355 ml) – 39 g sugarA numberBottle of soda (500 ml) – 55 g sugarA numberSweetened iced tea (500 ml) – 35 g sugarA numberEnergy drink (250 ml) – 27 g sugarA numberFruit yogurt (150 g) – 15 g sugarA numberChocolate bar (45 g) – 24 g sugarA numberDoughnut, glazed – 12 g sugarA numberBowl of sweetened cereal (40 g) – 12 g sugarA numberGranola bar – 8 g sugarA numberTablespoon of ketchup – 4 g sugarA numberTeaspoon of sugar in tea or coffee – 4 g sugarA numberOther added sugarIn g

### What each result means

- **Teaspoons of sugar** = [Added sugar per day]÷4
- **Calories from added sugar** = [Added sugar per day]×4
- **Share of your limit** = [Teaspoons of sugar]÷[AHA daily limit]×100

*Health note: this calculator is for education and screening only and is not a diagnosis or treatment advice. Discuss your results with a qualified clinician.*

## Worked example

Inputs — Sex: Female; Can of cola (355 ml) – 39 g sugar: 1; Bottle of soda (500 ml) – 55 g sugar: 0; Sweetened iced tea (500 ml) – 35 g sugar: 0; Energy drink (250 ml) – 27 g sugar: 0; Fruit yogurt (150 g) – 15 g sugar: 0; Chocolate bar (45 g) – 24 g sugar: 0; Doughnut, glazed – 12 g sugar: 0; Bowl of sweetened cereal (40 g) – 12 g sugar: 0; Granola bar – 8 g sugar: 0; Tablespoon of ketchup – 4 g sugar: 0; Teaspoon of sugar in tea or coffee – 4 g sugar: 2; Other added sugar: 0 g.

Results — Added sugar per day = 47 g; **Teaspoons of sugar = 11.8 tsp**; Calories from added sugar = 188 kcal; AHA daily limit = 6 tsp; Share of your limit = 196 %.

## Key terms

- **Added sugar**: Sugar or syrups added during processing or preparation.
- **Free sugars (WHO)**: Added sugars plus sugars in honey, syrups and fruit juice.

## FAQ

**How much added sugar is too much?**
More than 25 g (6 tsp) a day for women and 36 g (9 tsp) for men, according to the AHA.

**Does fruit sugar count?**
No – sugars naturally in whole fruit, vegetables and plain milk are not added sugars.

**What about sweeteners?**
They add sweetness without sugar; they are considered safe within acceptable daily intakes.


## Sources

- [American Heart Association – Added sugars](https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars)
- [WHO – Guideline: sugars intake for adults and children (2015)](https://www.who.int/publications/i/item/9789241549028)