Recommended Daily Sugar Intake for Healthy Adults
For healthy adults, limit added sugars to less than 10% of total daily calories (approximately 50 grams or 12 teaspoons on a 2,000-calorie diet), with an ideal target of less than 6% for women (25 grams/6 teaspoons) and less than 9% for men (37.5 grams/9 teaspoons) to reduce risk of cardiovascular disease, type 2 diabetes, obesity, and dental caries. 1
Primary Guideline Recommendations
The most authoritative guidelines converge on limiting added sugars, though specific targets vary:
World Health Organization (2015): Free sugars should constitute less than 10% of total energy intake (strong recommendation), with a conditional recommendation to reduce to below 5% for additional health benefits related to weight control and dental caries prevention 2, 1, 3
American Heart Association (2017): Women should consume ≤100 calories (6 teaspoons/25 grams) and men ≤150 calories (9 teaspoons/37.5 grams) of added sugars daily 1
U.S. Dietary Guidelines for Americans (2020): Consume less than 10% of daily calories from added sugars 2, 1, 4
UK Scientific Advisory Committee on Nutrition (2015): Average population intake of free sugars should not exceed 5% of total energy intake for ages 2 years and older 2
Practical Translation to Real-World Intake
On a standard 2,000-calorie diet, these recommendations translate to:
- 10% limit = 200 calories = 50 grams = 12.5 teaspoons of added sugar daily 1
- 5% target = 100 calories = 25 grams = 6 teaspoons of added sugar daily 1
- One 20-ounce cola contains 14 teaspoons of sugar, exceeding all recommended limits 1
For individualized calculations based on actual caloric needs:
- Sedentary women (1,600-2,000 kcal/day): 8-10 teaspoons maximum at 10% limit 5
- Moderately active women (2,000-2,200 kcal/day): 10-11 teaspoons maximum at 10% limit 5
- Sedentary men (2,000-2,400 kcal/day): 10-12 teaspoons maximum at 10% limit 5
- Moderately active men (2,400-2,800 kcal/day): 12-14 teaspoons maximum at 10% limit 5
Critical Distinctions in Sugar Types
Understanding which sugars count toward these limits is essential:
Added sugars include sugars and syrups added during food processing, preparation, or at the table (white sugar, brown sugar, honey, syrups, high-fructose corn syrup) 2, 1
Naturally occurring sugars in whole fruits, vegetables, and milk products are NOT included in these limits 2, 1
Free sugars (WHO definition) include all added sugars plus sugars naturally present in honey, syrups, fruit juices, and fruit juice concentrates 2, 1
Evidence Base and Health Outcomes
The recommendations are based on robust evidence linking excessive sugar intake to:
Weight gain and obesity: Strong evidence from multiple studies showing associations between sugar-sweetened beverages and increased body weight 1, 3, 4
Type 2 diabetes: Clear associations between sugar-sweetened beverage consumption and increased diabetes risk in adults 1, 3, 6
Cardiovascular disease: Evidence linking added sugars to adverse cardiovascular outcomes 1, 4
Dental caries: Significant increase in dental caries risk with higher free sugars intake 2, 3
The evidence is strongest for sugar-sweetened beverages, while evidence linking solid food sugar intake to adverse outcomes is less consistent 1
Current Consumption Patterns (Context)
Most adults significantly exceed these recommendations:
- Mean added sugars intake among US adults is approximately 22.2 teaspoons per day (355 calories) 2
- 30% of US adults consume more than 15% of daily calories from added sugars 7
- Approximately 50% of US adults consume at least one sugar-sweetened beverage daily 4, 6
- Sweetened beverages account for 42% of added sugars intake, followed by tea (12%), sweet bakery products (11%), and jams/syrups/sugars (7%) 7
Common Pitfalls to Avoid
"Natural" sweeteners are not exempt: Honey, agave nectar, and maple syrup all count as added sugars 1
Hidden sugars in processed foods: Sauces, condiments, yogurts, and "healthy" snack bars often contain substantial added sugars that are easily overlooked 1
Fruit juice counts as free sugar: Even 100% fruit juice lacks the fiber of whole fruit and should be limited to ½ cup per day 1
Underestimating beverage contributions: Soft drinks and sugar-sweetened beverages are the primary source of added sugars in American diets, accounting for approximately one-third of added sugar consumption 2, 4
Practical Implementation Strategy
Replace sugar-sweetened beverages with water as the primary beverage 1
- Water should be the default beverage choice throughout the day 1
- Fat-free or low-fat milk is an acceptable alternative 1
- Eliminate regular soda, fruit drinks, sweet tea, and sports/energy drinks 1
Read nutrition labels carefully to identify added sugars in packaged foods 2
Prioritize whole fruits over fruit juice to obtain natural sugars with beneficial fiber 1
For individuals with diabetes or prediabetes, the same general principles apply: minimize consumption of foods with added sugar that displace healthier, nutrient-dense choices 1