Added sugar limit calculator
Your recommended daily ceiling for added sugar — by the American Heart Association — in grams and teaspoons, plus how fast everyday foods spend it.
What that looks like
Added sugar adds up faster than most people expect — one of these can use your whole day:
- 12 oz regular soda — ~39 g (past the limit for everyone)
- Flavored / fruit-on-the-bottom yogurt — ~15–20 g
- Many "protein" or kids' cereals — ~12–18 g per serving
- A sweetened coffee drink — ~25–45 g
This is exactly why we grade added sugar on every product — and why the label can hide it. See our reporting:
Frequently Asked Questions
How much added sugar per day is okay?
The American Heart Association recommends no more than ~36 g (9 teaspoons) of added sugar a day for men, ~25 g (6 teaspoons) for women, and ~25 g for children aged 2–18. Children under 2 should have no added sugar. The FDA Daily Value used on labels is 50 g.
What counts as added sugar?
Added sugars are sugars put into foods during processing or preparation — table sugar, high-fructose corn syrup, honey, agave, fruit-juice concentrate, etc. They do NOT include the natural sugars in plain fruit, vegetables or plain dairy.
How many grams is one teaspoon of sugar?
About 4 grams. So the AHA limits work out to roughly 9 teaspoons (36 g) for men and 6 teaspoons (25 g) for women.
Why is the calculator number lower than the 50 g on labels?
The 50 g "Daily Value" on nutrition labels is a generic reference for a 2,000-calorie diet, not a health target. The AHA limits are stricter and based on cardiovascular-health evidence. We use the AHA numbers as the recommendation.
How quickly do everyday foods use it up?
Fast. A 12 oz regular soda has ~39 g of added sugar — over a full day for a man and well past the limit for a woman. A flavored yogurt or "protein" cereal can carry 15–20 g in one serving. Checking labels is the whole game.
Based on American Heart Association guidance. General educational information, not medical advice.