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.
How to cut back
Common questions
how much sugar is too much
Added sugar is sugar added to foods and drinks during processing, not the sugar found naturally in fruit, vegetables, or plain milk. US dietary guidelines suggest keeping added sugar under 10% of daily calories, which works out to about 50 grams, or 12 teaspoons, on a 2,000-calorie diet. One 12-ounce soda alone can contain close to that entire amount. People with diabetes, prediabetes, obesity, or heart disease often benefit from a lower target, and a clinician or dietitian can set a specific number based on your health history. Reading the Added Sugars line on nutrition labels is the most reliable way to track intake.