how much sugar is too much
Last updated September 6, 2026.
For most healthy adults, added sugar should stay under about 50 grams, or 12 teaspoons, a day, and less is generally better. That number comes from US dietary guidance to keep added sugar under 10% of daily calories on a 2,000-calorie diet, and it applies to sugar added during processing, not the natural sugar in fruit, vegetables, or plain milk. Sugary drinks are the biggest source in most people's diets, and a single 12-ounce soda can use up nearly the whole daily amount by itself. If you have diabetes, prediabetes, obesity, high triglycerides, or heart disease, a lower target usually makes sense and is worth discussing with a clinician. Checking the Added Sugars line on the Nutrition Facts label is the easiest way to see where your intake actually stands.
What to do
- Check the label: Look at the Added Sugars line on the Nutrition Facts panel, not just Total Sugars, since that line excludes natural sugars in fruit and milk.
- Watch your drinks: Soda, sweetened coffee drinks, and juice are the largest source of added sugar for most people, so switching to water or unsweetened options has the biggest impact.
- Cook more at home: Restaurant sauces, dressings, and packaged foods often hide added sugar, so home-cooked meals give you more control.
- Ask about your target: If you have diabetes, prediabetes, or heart disease, ask a clinician whether you need a lower daily limit than the general guideline.
- Don't fear whole fruit: The natural sugar in whole fruit comes with fiber and nutrients and is not the type of sugar these limits are aimed at.
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