Daily Sugar Intake Guidelines
Learn how much free sugar is safe, see illustrative risk curves, and access tools to estimate your intake.
Free sugars — those added to foods and drinks plus sugars in honey, syrups, and fruit juice concentrates — are linked to weight gain, dental decay, and noncommunicable diseases when consumed in excess. The WHO guideline (NBK285538) sets evidence-based benchmarks for safe intake. Below we explain the guideline, show illustrative charts, and guide you to estimate your daily intake.
WHO Recommendations at a Glance
According to the WHO guideline on sugars intake:
- Reduce free sugar intake to less than 10 % of total daily energy intake.
- For added benefit, a conditional target of < 5 % of total energy is suggested (if feasible) to reduce dental caries.
- Free sugars do not include sugars naturally occurring in fruit, vegetables, and milk.
Interpreting the Charts
Below is a visual comparison of guideline thresholds versus typical free sugar intake observed in many populations. These are illustrative, not measured data.
Risk as Free Sugar Increases
The line chart shows a hypothetical risk curve rising as free sugars increase beyond safe ranges — reinforcing that risk accelerates with higher intake.
Translating % energy to grams
To convert the guideline into practical grams of sugar:
- If your daily calorie intake is 2000 kcal, < 10 % corresponds to about 50 g free sugars.
- The 5 % conditional target corresponds to about 25 g free sugars for a 2000-kcal diet.
Calculate Your Free Sugar Intake
Use our Sugar (or comparative) calculator to estimate your personal daily free sugar intake and see where you fall relative to guidelines:
To contrast sodium and sugar intake
Read about balanced sodium intake
Practical Tips to Limit Free Sugar
- Read labels and look for “added sugar” grams — many packaged foods hide sugar.
- Swap sugary drinks for water, unsweetened tea, or plain milk.
- Limit consumption of sweets, candies, desserts, and sugar-sweetened beverages.
- Choose whole fruit over fruit juices or sweetened fruit drinks.
- Use natural flavor like cinnamon, lemon, or vanilla instead of extra sugar.
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Note on evidence
The charts and numeric conversions here are illustrative and for educational use. The WHO guideline is based on population-level evidence; your ideal intake may differ. Always consult a health professional before making major dietary changes.
Reference
- World Health Organization. (2015). Guideline: Sugars intake for adults and children.(NBK285538). Available via NCBI Bookshelf.