The American Heart Association's general guideline is no more than 25 grams of added sugar a day for most women (about 6 teaspoons) and 36 grams for most men (about 9 teaspoons). This guide explains what counts as added sugar, where it hides, and how to keep track.
Added sugars are sugars and syrups put into food or drinks during processing or preparation, plus sugars from honey, syrups and fruit-juice concentrates. They are different from the sugars that occur naturally in whole fruit (fructose) and plain milk (lactose).
That is why a piece of fruit and a can of soda can both list sugar on a label but only the soda counts toward your added-sugar total.
| Who | General guideline | Roughly |
|---|---|---|
| Most adult women | 25 g per day or less | 6 teaspoons |
| Most adult men | 36 g per day or less | 9 teaspoons |
| Children 2 to 18 | Under 25 g per day | Under 6 teaspoons |
For scale, one teaspoon of sugar is about 4 grams, and a 12-ounce can of regular cola has roughly 39 grams, more than either daily guideline on its own. The U.S. Dietary Guidelines use a different yardstick (under 10 percent of daily calories from added sugars), and the % Daily Value on a U.S. label is based on 50 grams.
These are general population guidelines, not personal medical advice. If you manage a health condition, ask your clinician what is right for you.
Look beyond the word sugar: cane sugar, brown sugar, dextrose, maltose, sucrose, corn syrup, high fructose corn syrup, rice syrup, honey, agave, molasses, fruit juice concentrate and cane juice all count as added sugars. Ingredients are listed by weight, so a sugar near the top means there is a lot of it.
On most packaged foods in the U.S. the Nutrition Facts panel has a separate Added Sugars line under Total Sugars. Compare that number to your daily guideline. If a single serving uses up half your day, you know before you eat it.
CalFriendly's scanner reads a photo or barcode, estimates the added sugar in what you are about to eat, and compares it to the guideline for the day, so you do not have to do the math at the shelf. Results are estimates and informational only.
CalFriendly is a calorie tracker and food scanner that flags added sugar, seed oils and additives. Free 3-day trial, then $6.99/month or $59.99/year.
No. The guideline is about added sugars. Sugars that occur naturally in whole fruit and plain milk are not counted as added sugar.
It is about 6 teaspoons. Many single servings of sweetened drinks, flavored yogurts or sauces contain a large share of that.
It is a general guideline for healthy people, not personalized advice. People with medical conditions should follow their clinician's guidance.
CalFriendly is a food-logging and nutrition-information tool. It is not a medical device and does not provide medical advice. Guidelines mentioned here are general and may not suit your situation; consult a qualified healthcare professional about your diet or health conditions. Last reviewed 2026-10-26.