How Many Grams of Sugar Per Day?

There are two forms of sugar: natural and added sugar. Natural sugars are derived from fruits, vegetables and other plants such as sugar cane. The most common natural forms of sugar include fructose, glucose and sucrose. Once sugars are extracted from natural food sources, they can no longer be labeled natural.

Added sources of sugar are ubiquitous and hard to avoid. Common sources include regular soft drinks, juices, refined sugars (powdered sugar), candies and cakes, pies and other baked goods. Many processed dairy products also contain added sugars. Yogurt, sweetened milk and ice cream all contain added sources of sugar.

Like all things, excess causes health problems. Increased consumption of added sugars is linked to a variety of health problems ranging from dental decay to obesity and diabetes. Preferential consumption of added sugar type foods can result in inadequate intake of essential dietary nutrients.

How Many Grams of Sugar Per Day?

Daily Sugar Intake from American Heart Association:

Group

Calorie of added sugar

Sugar intake(g)

Sugar intake(teaspoon)

Women

≤ 100

24

6

Men

≤ 150

36

9

Preschoolers

 

16

4

Children ages 4-8

 

12

3

Teenagers

 

20-32

5-8

World Health Organization Daily Sugar Intake Recommendation

For an average 2000-calorie diet, the World Health Organization recommends that a maximum of 10% of the total calories come from added sugar. This equates to less than 50 grams of added sugar per day.

Daily Sugar Intake for Diabetics

Other Factors Influencing Daily Sugar Intake

How many grams of sugar per day? A variety of factors impact the amount of calories required on any given day. A few points to consider when planning out a dietary strategy include:

Sugar Content in Common Processed Foods

Use this table as a daily reference for planning your diet. It is easy for added sugar amounts to accumulate if a person is not careful in selecting foods.

Food

Total Sugar (g)

Added Sugar (g)

Plain bagel

5.05

4.8

Whole-wheat bread(one slice)

5.57

5

Regular soda

8.97

8.97

Fruit punch

11.29

4.4

Bowl of corn flakes

6.11

6.11

Fruit flavored yogurt

19

11.4

Italian dressing

8.85

6.9

Fruit cocktail (can)

13.93

6.4

Peanut butter

9.22

3.1

Granola bars

21.8

20.4

Spaghetti sauce

11.57

6.5

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