How does the sugar intake calculator work?

Pick the foods and drinks you consume and enter the amount in grams. The calculator sums the sugar and shows your daily total in grams, teaspoons and share of the limit.

Is fruit sugar included?

The calculator shows total sugar. Natural sugar in fruit and milk is less harmful than added sugar, but large amounts still raise your total intake.

Sugar Intake Calculator

Pick the foods and drinks you consume and adjust the amounts in grams — the calculator adds up the sugar and compares it to the WHO limit (50 g / 12 tsp). Includes 379 common foods and ingredients.

Total — sugar

0.0 g

Good — under the limit

0 % of daily limit

≈ 0.0 tsp sugar

0 gideal 25 g50 g

WHO: max added sugar 50 g/day (12 tsp), ideal 25 g — for 2000 kcal. Adjust your amounts below.

Your foods (0)

No foods yet. Pick from the list above and set how much of each you eat below.

The sugar intake calculator works out how much sugar you get per day from the foods and drinks you choose. Pick items, adjust the amounts in grams, and the calculator sums the sugar and compares it to the WHO limit (50 g / 12 tsp).

How the calculator works and what it’s for▾

How the calculator works

Pick the foods and drinks you consume from the list (379 common foods) and enter the amount in grams. Sugar is calculated from each food’s sugar content (g/100 g). The result shows in grams, teaspoons and share of the daily limit.

How much sugar is allowed

WHO recommends added sugar below 10% of energy — about 50 g (12 tsp) for 2000 kcal, ideally under 25 g (5%). One teaspoon of sugar is about 4 g.

Where most sugar comes from

The most sugar is in candy, chocolate, soft drinks and juices, pastries, frosted cereals, jams and flavoured yogurts. Ketchup and many sauces are surprisingly high in sugar too.

How much sugar in everyday portions

Examples: 1 can (33 cl) of Coca-Cola ≈ 35 g — almost the whole daily limit! 1 banana ≈ 14 g, 1 piece of milk chocolate ≈ 13 g, 1 tub of fruit yogurt ≈ 20 g, 1 glass of orange juice ≈ 18 g and 1 tbsp of jam ≈ 3.5 g of sugar. Sugary drinks raise intake the fastest.

🔄 Reviewed June 2026