Key takeaways
- The American Heart Association (AHA) recommends that added sugars make up no more than 6% of an adult’s daily calories.
- Added sugars are sugars people add to foods. Examples include white sugar, brown sugar, high fructose corn syrup, and maple syrup.
- Avoiding sugary drinks is one of the easiest ways to cut down on added sugar. With simple swaps, people can significantly reduce their intake.
Sugars are naturally present in many foods that can be part of a balanced diet, such as fruit and dairy.
However, added sugars, such as white sugar or honey, add additional calories to foods without offering other nutritional benefits. In excess, added sugars may increase the risk of several health conditions.
For this reason, experts suggest limiting this type of sugar intake.
In this article, we examine recommended sugar limits for different groups and provide guidance on reducing sugar intake.
The American Heart Association (AHA) recommends limiting added sugars to 6% of an adult’s daily calorie intake. In a 2,000-calorie diet, this would be 120 calories, or 30 grams (g).
The amount of calories a person needs per day can vary depending on age, sex, height, weight, and activity level. The table below summarizes the guidelines for moderately active adults around age 40:
| Total calories per day | 6% limit | Equivalent in grams (g) | Equivalent in teaspoons (tsp) | |
|---|---|---|---|---|
| Female adults | 2,000 | 120 | 30 g | 7.5 tsp |
| Male adults | 2,600 | 156 | 9 tsp |
However, the actual number of calories a person needs varies, so the maximum recommended sugar intake will vary too.
Guidelines for sugar intake in children vary by source. The Dietary Guidelines for Americans 2025-2030 state that no amount of added sugar is recommended for children under 11.
For children and adolescents ages 11 and older, the guidelines state that added sugars should be “significantly” limited.
However, avoiding added sugar entirely may be unrealistic for some families. The American Academy of Pediatrics (AAP) recommends no added sugar before age 2 and limiting it to no more than 25 g (about 6 tsp) for children 2 years of age and older.
It is important to note that this guideline only applies to added sugars, not naturally occurring sugars.
There is no set upper sugar limit for people with type 2 diabetes. This is because the condition can affect people to varying extents. Some people with more severe symptoms may need to limit sugar more than others.
To determine the right threshold, people with diabetes need to check their blood glucose level regularly to ensure it is in a safe range.
According to the
- 80 to 130 milligrams per deciliter (mg/dL) before a meal
- less than 180 mg/dL within 2 hours after the start of a meal
These targets may vary depending on age and other factors. A doctor can advise on what to aim for.
If blood sugar is 240 mg/dL or above, use a test kit for ketones and call a doctor immediately if they are high. This can indicate diabetic ketoacidosis, which is a medical emergency.
Added sugars are sweeteners people add to foods that do not naturally contain them. An example of this would be adding sugar to coffee or tea.
However, while 6 and 9 teaspoons might seem like a lot more sugar than people typically add to foods themselves, added sugars are present in many pre-packaged products.
These products can contain much more than people realize. For example, a 12-ounce can of soda contains about
As a result, many people in the United States consume more added sugar than the recommended amount. The AHA states that adults and young adults have an average of
People can start to reduce the amount of added sugar they eat per day by:
Learning to spot sugar
The
Examples of added sugars to look for on labels include:
Notice that many of these substances are naturally occurring substances. For example, maple syrup comes from maple trees. Other types of added sugar, such as dextrose, are more highly processed by food manufacturers.
However, as added sugars, these substances both provide “empty calories”, increasing energy intake without contributing other nutrients.
Reducing sugary drinks
The
As a result, one of the easiest ways to reduce sugar intake is to cut down on these beverages. Try swapping:
- regular soda for zero-sugar soda
- sweetened fruit juice, or fruit juice from concentrate, for whole fruit
- sweet tea or coffee for unsweetened equivalents
Fruit-infused sparkling or still water can also provide flavor without the need for added sugar.
Reframing dessert
The
However, not everyone needs to avoid these foods entirely. Instead, it may help to reframe them as infrequent treats, rather than something people eat regularly.
Making desserts a special occasion can help turn this into a fun event. For example, coworkers may all pitch in and buy pastries on a Friday morning, or a couple might decide Saturday night is ice cream night.
On other days, people can swap sweetened foods for alternatives, such as:
- fresh fruit
- dried fruit, such as raisins
- Greek yogurt
- roasted nuts or seeds
Making it yourself
While desserts and sodas are among the main culprits for added sugar, many other pre-packaged products can contain it, including some that people overlook. These include:
- salad dressings
- breakfast cereals
- breakfast bars
- flavored yogurts
- canned or frozen fruit
- salad dressings
- sauces and marinades
- savory baked goods, including bread, pizza dough, and more
- seasonings, rubs, or spice mixes
Choosing unsweetened varieties of these foods may be possible, but in some cases, it may be cheaper or easier to make them at home.
For example, people can try making their own:
- seasonings using dried herbs and spice powders
- simple salad dressings, such as vinaigrette
- flavored yogurt by adding unsweetened applesauce or banana
These switches do not take much more time, but they do ensure there are no additional sweeteners.
Trying sugar alternatives
Non-nutritive sweeteners (NNS) are sugar substitutes that contain few or no calories.
The
- acesulfame K, such as Sweet One
- advantame
- aspartame, such as NutraSweet and Equal
- neotame
- saccharin, such as Sweet’N Low
- sucralose, such as Splenda
Stevia and monkfruit are naturally-derived NNS that the FDA also considers generally safe.
However, while scientists have studied these substances extensively, some emerging research suggests that high concentrations may have negative health effects over time.
A 2022 review notes there is some evidence that NNS may affect the microbiome, but some of this comes from animal or laboratory studies, which do not necessarily apply to humans.
A 2025 8-year study also found a potential association between artificial sweeteners and faster brain aging, but the study did not include stevia or monkfruit.
More research is necessary to understand the advantages and disadvantages of NNS, especially for people who need to limit sugar intake for health reasons.
A doctor or dietitian may be able to provide guidance on this.
The average person in the U.S. consumes more added sugar than the recommended amount, much of which comes from drinks, desserts, and baked goods.
However, by checking labels and making a few food swaps, it is possible to significantly reduce added sugar intake. Some examples include switching to unsweetened drinks and making more meals at home.
Not everyone needs to avoid sugar entirely, but avoiding excessive consumption may reduce the risk of certain conditions, such as tooth decay and obesity.