Added Sugars
Also known as Free sugars, Added sugar
Added sugars are sugars and syrups added to foods and drinks during processing or preparation, unlike the natural sugars in fruit and milk. They add calories with little nutrition and are linked to weight gain, tooth decay, and heart disease. The Dietary Guidelines advise keeping added sugars to less than 10 percent of daily calories, and the American Heart Association suggests tighter limits of about 25 g/day for women and 36 g/day for men.
Why it matters
What it does in your body
- Provide quick energy but no essential nutrients
- Improve taste and texture in processed foods
- Act as a preservative in some foods
- Contribute empty calories that displace nutrient-dense foods
By age, sex, and life stage
How much you need
This is a limit, not a requirement. The Dietary Guidelines for Americans advise keeping added sugars to less than 10 percent of daily calories starting at age 2, and avoiding added sugars entirely before age 2. The American Heart Association recommends stricter limits of about 25 g/day (6 teaspoons) for women and 36 g/day (9 teaspoons) for men.
Full reference table
| Life stage | Male | Female |
|---|---|---|
| Adults and children 2+ | less than 10 percent of calories | less than 10 percent of calories |
| AHA suggested limit | 36 g (9 tsp) | 25 g (6 tsp) |
| Children under 2 | avoid added sugars | avoid added sugars |
Values in percent of calories. AI marks an Adequate Intake, used when there is not enough evidence for a formal recommendation.
What moves the number
What changes your needs
Sugary drinks
Sodas, sweetened teas, energy drinks, and juices are the single largest source of added sugars.
Total calorie needs
The 10 percent limit is a share of calories, so gram amounts are lower for smaller diets.
Age
Children under 2 should avoid added sugars entirely during a key developmental window.
Hidden sources
Sauces, breads, flavored yogurts, and cereals can add sugar even when foods do not taste very sweet.
Running low
Signs you might not get enough
Most at risk: There is no deficiency state. The body has no requirement for added sugars.
Too much
Can you get too much?
Most Americans exceed the limit, largely from sugary drinks. Cutting back on sweetened beverages is the highest-impact single change.
Where to get it
Best food sources
The bottom line
Keep added sugars under 10 percent of calories, and ideally near 25 to 36 g/day. Start by cutting sugary drinks and reading labels for hidden sugars.
Track added sugars automatically
Added Sugars is one of the 92 nutrients Vora reads from a photo of your meal, so you can see where you stand without weighing or logging by hand.
Sources and method
The recommended intakes, upper limits, and food-source amounts on this page come from the primary references below. Numbers were checked against the current NIH Office of Dietary Supplements fact sheets and the Institute of Medicine (now the National Academies) Dietary Reference Intakes.
- Dietary Guidelines for Americans, 2020-2025
- American Heart Association
This page is for general education, not medical advice. Reference intakes are population averages for healthy people and do not replace guidance from your doctor or a registered dietitian, especially if you are pregnant, managing a health condition, or considering supplements.