Add up the free sugars you’ve had today and compare them with the NHS daily maximum for your age.
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Maximum free sugars a day (NHS)
| Age | Maximum | About |
|---|---|---|
| 1 | 10 g | 2.5 sugar cubes |
| 2 to 3 | 14 g | 3.5 sugar cubes |
| 4 to 6 | 19 g | 5 sugar cubes |
| 7 to 10 | 24 g | 6 sugar cubes |
| 11 and over, including adults | 30 g | 7 sugar cubes |
Babies under 1 shouldn’t have added sugar in their food or drinks at all.
What counts as free sugars
- Sugar added to food and drinks, at home or by manufacturers: biscuits, chocolate, flavoured yoghurts, cereals, fizzy drinks.
- Sugar in honey, syrups and nectars.
- Sugar in unsweetened fruit juice, smoothies and purées.
Sugars naturally found in milk, whole fruit and vegetables don’t count. On labels, more than 22.5 g of total sugars per 100 g is high and 5 g or less is low.
Frequently asked questions
How much sugar is too much?
For adults, more than 30 g of free sugars a day. A can of cola can contain more than that.
Does fruit count?
Whole fruit doesn’t count as free sugars, but fruit juice and smoothies do.
How many teaspoons is 30 g?
About 7 teaspoons or sugar cubes.
Is anything stored?
No, it runs in your browser.
Sources
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