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
| Item | Added sugar | Teaspoons |
|---|---|---|
| Can of cola (355 ml) | 39 g | 9.8 |
| Bottle of soda (500 ml) | 55 g | 13.8 |
| Sweetened iced tea (500 ml) | 35 g | 8.8 |
| Energy drink (250 ml) | 27 g | 6.8 |
| Fruit yogurt (150 g) | 15 g | 3.8 |
| Chocolate bar (45 g) | 24 g | 6.0 |
| Doughnut, glazed | 12 g | 3.0 |
| Bowl of sweetened cereal (40 g) | 12 g | 3.0 |
| Granola bar | 8 g | 2.0 |
| Tablespoon of ketchup | 4 g | 1.0 |
| Teaspoon of sugar in tea or coffee | 4 g | 1.0 |
Inputs explained
| Field | What to enter |
|---|---|
| Sex | Choose one: Male, Female |
| Can of cola (355 ml) – 39 g sugar | A number |
| Bottle of soda (500 ml) – 55 g sugar | A number |
| Sweetened iced tea (500 ml) – 35 g sugar | A number |
| Energy drink (250 ml) – 27 g sugar | A number |
| Fruit yogurt (150 g) – 15 g sugar | A number |
| Chocolate bar (45 g) – 24 g sugar | A number |
| Doughnut, glazed – 12 g sugar | A number |
| Bowl of sweetened cereal (40 g) – 12 g sugar | A number |
| Granola bar – 8 g sugar | A number |
| Tablespoon of ketchup – 4 g sugar | A number |
| Teaspoon of sugar in tea or coffee – 4 g sugar | A number |
| Other added sugar | In 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.
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%
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.
Frequently asked questions
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.