Track your daily added sugar intake against NHS guidelines and discover hidden sugar in common foods.
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How This Works
NHS recommendation: no more than 30g of free sugars per day for adults (7 teaspoons). Free sugars include added sugars and those in honey, syrups and fruit juice — but NOT sugars naturally present in whole fruit, vegetables or dairy. Children: 7–10 years max 24g, 4–6 years max 19g. A teaspoon of sugar weighs approximately 4g.
Nutrition labels show "of which sugars" — this is TOTAL sugars, including sugars naturally present in the food (e.g. lactose in milk, fructose in whole fruit). Free sugars (the ones the NHS recommends limiting) are only the added sugars plus those in honey, syrups and fruit juice. When checking labels, "of which sugars" is not the same as free sugars — an unsweetened milk drink could show 5g of sugars that are all natural lactose and entirely fine to consume.