How to Calculate Sugar Intake
What is Sugar Intake?
Calculates recommended daily sugar intake based on WHO and AHA guidelines, and compares actual intake from food label data.
Step-by-Step Guide
- 1WHO recommends < 10% of total energy intake from free sugars (< 5% for additional benefits)
- 2AHA recommends < 25g/day for women, < 36g/day for men
- 3Sum sugars from all food and drink sources including hidden sugars
Worked Examples
Input
2000 kcal/day diet
Result
Max 50g free sugars (10% limit) or 25g for stricter target
Free sugars only — not naturally occurring sugars in whole fruit
Common Mistakes to Avoid
- ✕Counting sugars in whole fruit (whole fruit fibre slows sugar absorption)
- ✕Ignoring hidden sugars in savoury foods like sauces, bread, and yoghurt
Frequently Asked Questions
What are free sugars?
Sugars added to foods, plus sugars naturally present in honey, syrups, and fruit juices — but NOT whole fruit.
How much sugar is in a can of soda?
Approximately 39g — already over the strict daily limit in one drink.
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