Added Sugar Intake Calculator
Sugar in tea and coffee, sweets, biscuits and soft drinks adds up quickly. See your daily limit, then count the teaspoons you add and the grams on food labels to check where you stand.
1. Your limit
2. What you have now (optional)
Count every cup of tea or coffee. On labels, use "added sugars" if listed.
ICMR-NIN limit
g/day
Under 5% of calories; 20–25 g for adults (Dietary Guidelines for Indians, 2024)
WHO limit
g/day
Enter your calories
Free sugars under 10% of calories (WHO, 2015)
You now
g/day
teaspoons · % of calories
Teaspoons × 5 g + label grams
The sugar naturally present in whole fresh fruit and vegetables doesn't count towards these limits (WHO). Sugar in fruit juice and honey does.
Your results are attached to the form below
These figures are estimates for general awareness only and are not medical advice or a diagnosis. Read our Medical Disclaimer.
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How this is calculated
ICMR-NIN's Dietary Guidelines for Indians (2024): added sugar under 5% of daily calories, and for adults "avoiding sugar or restricting to 20g to 25g per day". WHO (2015): free sugars under 10% of calories, ideally below 5%. Limits in grams = calories × share ÷ 4 kcal per gram. Your intake = teaspoons × 5 g (ICMR-NIN's standard teaspoon) + grams from labels.
What counts as added sugar
WHO counts all sugars added to food and drink — by a manufacturer, a cook or you — plus the sugars in honey, syrups and fruit juice. Jaggery and honey count just as white sugar does. The sugar naturally present in whole fresh fruit and vegetables doesn't count towards the limit.
Where it hides
ICMR-NIN advises avoiding foods high in fat, sugar and salt. Beyond the obvious sweets, check biscuits, breakfast cereals, flavoured yoghurt and drinks; even fresh sugarcane juice carries 13–15 g of sugar per 100 ml, according to the 2024 guidelines.
Related calculators
Sugar is part of your total carbohydrate — see the Carb Calculator for the full picture.
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