Added Sugar Limit Calculator - WHO Guidelines

Your Information

Daily Calorie Intake

If unknown, use TDEE Calculator

Your Results

WHO Recommended Limit (10%)

0g

≈ 0 teaspoons

WHO Ideal Limit (5%)

0g

≈ 0 teaspoons

🍭 Sugar in Common Foods

• Soda (330ml): 35g (9 tsp)
• Chocolate bar: 25g (6 tsp)
• Flavored yogurt: 15g (4 tsp)
• Ketchup (1 tbsp): 4g (1 tsp)

• Energy drink: 27g (7 tsp)
• Fruit juice (250ml): 20g (5 tsp)
• Granola bar: 12g (3 tsp)
• BBQ sauce (2 tbsp): 16g (4 tsp)

💡 Tips to Reduce Sugar

Read nutrition labels - sugar has many names (sucrose, HFCS, dextrose, maltose, etc.)
Replace sugary drinks with water, unsweetened tea, or sparkling water
Choose whole fruits over fruit juice - fiber slows sugar absorption
Use spices (cinnamon, vanilla) instead of sugar for flavor
Gradually reduce sugar in coffee/tea - taste buds adapt within 2 weeks
Watch for "hidden" sugars in sauces, dressings, and "low-fat" products

How It Works

WHO Guidelines (2015)

Recommended Limit (10%): Max 10% of daily calories from added sugars

Sugar (g) = (Calories × 0.10) / 4

Ideal Limit (5%): Further reduction to 5% provides additional health benefits

Sugar (g) = (Calories × 0.05) / 4

Note: 1g carbohydrate = 4 calories, 1 tsp sugar ≈ 4g

What Counts as "Added Sugar"?

Includes:

Table sugar, honey, syrups
Sugar in processed foods (cookies, candy, soda)
Sugar added during manufacturing
Fruit juice concentrate

Excludes:

Natural sugars in whole fruits
Lactose in plain milk
Sugars in unsweetened dairy

Frequently Asked Questions

Why limit added sugars? ▼

Excess added sugar increases risk of obesity, type 2 diabetes, heart disease, tooth decay, and non-alcoholic fatty liver disease. Sugar provides "empty calories" with no nutritional value and causes blood sugar spikes and crashes.

Is fruit sugar bad for you? ▼

No. Whole fruits contain fiber, vitamins, and antioxidants. The fiber slows sugar absorption, preventing blood sugar spikes. WHO guidelines don't limit natural sugars from whole fruits. However, fruit juice lacks fiber and should be limited.

Are artificial sweeteners better than sugar? ▼

Artificial sweeteners (aspartame, sucralose, stevia) provide sweetness without calories. They can help reduce sugar intake but may maintain sweet cravings. Best approach: gradually reduce overall sweetness preference through natural foods.

References & Sources

📚

WHO - Guideline: Sugars intake for adults and children (2015)

Official WHO guidelines on added sugar consumption