How much sugar a day is too much? The World Health Organization says to keep “free sugars” to less than 10% of daily energy intake — for a healthy-weight adult eating about 2,000 calories a day, 50g, or about 12 level teaspoons. Cutting further to 5% or less may bring additional health benefits. This sets out the WHO fact sheet “Healthy diet”.
1. Free sugars under 10% of daily energy. At 2,000 calories, 50g or about 12 level teaspoons.
2. 5% or less may be better. On the same basis, 25g or about 6 teaspoons (our arithmetic).
3. Sugars in honey, syrups and fruit juices count. Not only sugar added in cooking or manufacture.
What “free sugars” are — the WHO definition
- Monosaccharides and disaccharides (e.g. sucrose, fructose, glucose) added to foods and drinks by the manufacturer, cook or consumer
- Sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates
Fruit-juice sugar counts as free sugar even though it is “naturally present”. The fact sheet also says reducing free sugars should not rely on non-sugar sweeteners such as aspartame, sucralose or stevia.
In numbers — at 2,000 calories a day
| Level | Grams | Level teaspoons |
|---|---|---|
| Under 10% (recommended) | 50g | About 12 |
| 5% or less (extra benefit) | 25g (our arithmetic) | About 6 (our arithmetic) |
The 10% row is the WHO figure; the 5% row is half of it, our arithmetic. Eat fewer or more than 2,000 calories and the grams change with it — the percentage is the guideline, and grams are its conversion at 2,000 calories.
Not the same as “sugars” on a label
The WHO’s free sugars are added sugars plus sugar in honey, syrups and juices. Whether the sugars figure on a nutrition label covers the same ground is not in the material read here and was not checked — it is safer not to count the label figure as free sugars as it stands (our view).
Other lines in the same fact sheet
| Item | WHO line | Note |
|---|---|---|
| Salt | Adults under 5g a day (2g sodium) | How much salt a day |
| Total fat | 30% or less of daily energy | Preventing unhealthy weight gain in adults |
| Saturated · trans fat | No more than 10% · 1% | Of daily energy |
| Fruit and vegetables | At least 400g a day | Everyone older than 10 |
Food for babies and young children
- Salt and sugars should not be added to complementary foods.
- Foods high in sugar, salt and trans fats, and sweet drinks, should be avoided.
Alongside individual choices the WHO gives a policy route — encouraging manufacturers to reformulate products to cut saturated fat, trans fat, free sugars and salt. It repeats that reducing free sugars should be done without non-sugar sweeteners.
Checklist
- ☐ Free sugars under 50g (12 teaspoons) a day — at 2,000 calories
- ☐ Count sugar and syrup added to drinks
- ☐ Fruit-juice sugar is free sugar
- ☐ Switching to sweeteners is not what the WHO recommends
Questions that remain
Should I cut whole fruit too?
The definition covers honey, syrups, fruit juices and added sugars. The same fact sheet says to eat at least 400g of fruit and vegetables a day.
Worried about blood sugar?
Fasting glucose cut-offs and prediabetes are in prediabetes cut-offs.
Looking after your teeth has numbers too — the NHS says twice a day for about 2 minutes, toothpaste with at least 1,350ppm fluoride, and spit rather than rinse (how long and how often to brush).
Sources
- WHO — Healthy diet (Fact sheet) — original (dated 26 January 2026; checked 12 October 2026). Free sugars under 10%, 50g, about 12 teaspoons, 5% or less; the definition; non-sugar sweeteners; salt 5g; fats 30%, 10%, 1%; fruit and vegetables 400g.
- Not read. The definition of sugars on Korean nutrition labels; Korean agencies’ sugar guidance.
- Our arithmetic. 25g and about 6 teaspoons for the 5% row.
Where to check further
- The nutrition label and ingredients list — sugar, syrups or fruit-juice concentrate.
Written 12 October 2026. The content sets out the WHO original; arithmetic is ours. It does not replace diagnosis or treatment.