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How much sugar per day is okay?

How much added sugar per day? The Dietary Guidelines say under 10% of calories; the AHA suggests about 25 g for women and 36 g for men.

Written by Joshua Baskin, founderLast reviewed 2 min readHow we check facts

The short version

  • The Dietary Guidelines advise keeping added sugars under 10% of daily calories (under 50 g on a 2,000-calorie diet).
  • The American Heart Association suggests a tighter limit: about 25 g (6 tsp) for women and 36 g (9 tsp) for men.
  • The limit is about added sugars, not the natural sugar in fruit or plain milk.

Sugar is not poison, but added sugar adds calories without much else, and it adds up fast in drinks.

Two targets

  • Dietary Guidelines: less than 10% of calories from added sugars starting at age 2. The FDA uses 50 grams as the Daily Value for added sugars.
  • American Heart Association: no more than about 6 teaspoons (25 g) a day for most women and 9 teaspoons (36 g) for most men.

Where to find it

The Nutrition Facts label lists “Includes Xg Added Sugars.” 4 grams is about 1 teaspoon. See how to read a nutrition label.

Biggest easy win

Drinks. Swapping one regular soda or energy drink for water or sparkling water is often the single biggest cut. See Lesson 14.

Do this today

Check the “Added Sugars” line on one drink you have often. Divide the grams by 4 to get teaspoons.

Questions people ask

Is fruit sugar bad?

Sugar in whole fruit is not counted as added sugar, and fruit brings fiber and vitamins.

How many grams of sugar is a teaspoon?

About 4 grams.

What about sugar substitutes?

They are FDA-regulated and can cut calories; ask a clinician if you have specific health concerns.

Sources

  1. USDA and HHS. Dietary Guidelines for Americans. Checked October 9, 2026.
  2. American Heart Association. How Much Sugar Is Too Much? Checked October 9, 2026.
  3. U.S. FDA. Added Sugars on the Nutrition Facts Label. Checked October 9, 2026.

Education only. Not medical or dietary advice. If you have a health condition, are pregnant or breastfeeding, take medication, or are under 18, check with your clinician or a registered dietitian before changing your diet or taking supplements.

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