Added Sugar Intake Calculator
Track your daily added sugar consumption and compare it to health recommendations
Calculate Your Daily Sugar Intake
🍭Obvious Sugar Sources
Soda, fruit drinks, sweetened tea
Flavored yogurt, ice cream, milkshakes
Sweetened cereals, granola
Cookies, cakes, donuts, pastries
Chocolates, gummies, hard candies
Sugar, honey, syrup added to coffee/tea
Jam, syrup, energy drinks, sports drinks
🕵️Hidden Sugar Sources
Pretzels, crackers, granola bars
Bread slices, bagels, muffins
Ketchup, BBQ sauce, salad dressing
Soups, processed foods, marinades
Your Sugar Intake Analysis
AHA Recommendation
WHO Guideline
Sugar Quick Reference
Health Guidelines
AHA Recommendation
Women: ≤6 tsp/day
Men: ≤9 tsp/day
WHO Guideline
<10% of daily calories
(~12-15 tsp for adults)
Tips to Reduce Sugar
Replace sugary drinks with water or unsweetened tea
Choose whole fruits over fruit juices
Read nutrition labels for hidden sugars
Use natural sweeteners like stevia in moderation
Cook more meals at home to control ingredients
Understanding Added Sugar and Health
What Are Added Sugars?
Added sugars are sweeteners added to foods and beverages during processing or preparation. Unlike natural sugars found in fruits and milk, added sugars provide calories but no essential nutrients.
Health Risks of Excess Sugar
- •Increased risk of obesity and weight gain
- •Higher risk of type 2 diabetes
- •Elevated risk of heart disease
- •Dental problems and tooth decay
- •Fatty liver disease
Hidden Sugar Sources
Sugar is often hidden in unexpected foods. Learning to identify these sources is crucial for managing your sugar intake effectively.
Common Hidden Sources
Bread, pasta sauce, salad dressing, yogurt, granola bars, cereal
Sugar Aliases
High fructose corn syrup, dextrose, maltose, sucrose, agave nectar
High-Sugar Foods
Sodas, energy drinks, candy, baked goods, ice cream, fruit juices
Medical Disclaimer
This calculator provides educational estimates based on standard nutritional guidelines. Results should not replace professional medical or nutritional advice. Individual sugar tolerance may vary based on health conditions, activity level, and metabolism. Consult with a healthcare provider or registered dietitian for personalized dietary recommendations, especially if you have diabetes, metabolic disorders, or other health conditions.