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For U.S. guidance, added sugars should provide less than 10% of your daily calories. That equals less than 50 grams on a 2,000-calorie diet—not a universal personal allowance. The American Heart Association (AHA) recommends a stricter limit of no more than 6% of calories, or about 25 grams for most women and 36 grams for most men. The numbers differ because they come from separate organizations’ recommendations.
How the daily limits compare
The same number of grams does not fit everyone: the U.S. guideline is based on a share of calories, so people who consume fewer than 2,000 calories generally need a lower gram limit. The FDA’s 50-gram Daily Value is a label reference based on 2,000 calories, not an individualized target.
| Guidance | Limit | What it means |
|---|---|---|
| U.S. Dietary Guidelines, as explained by the FDA | Less than 10% of daily calories; 50 g at 2,000 calories | The FDA Daily Value on Nutrition Facts labels uses a 2,000-calorie diet as its reference. FDA guidance and the Dietary Guidelines fact sheet describe this limit. |
| American Heart Association | No more than 6% of daily calories; about 25 g for most women and 36 g for most men | This is the AHA’s stricter recommendation, not the FDA’s label limit. See the AHA added-sugar guidance. |
| World Health Organization | Free sugars below 10% of energy; 5% or less may provide further benefit | WHO’s “free sugars” category includes some sugars that are not counted as added sugars on the U.S. Nutrition Facts label. See its healthy-diet fact sheet. |
Added sugar, total sugar, and free sugar are different
On a U.S. Nutrition Facts label, “Total Sugars” includes sugars naturally present in foods as well as added sugars. The separate “Includes X g Added Sugars” line reports the added portion. Under the FDA definition, added sugars include sugars added during processing or preparation, packaged sweeteners, honey and syrups, and sugars from concentrated fruit or vegetable juices. Naturally occurring sugars in whole fruit, vegetables, and milk are not counted as added sugars under that definition. The FDA explains the label and definition here.
WHO uses the term “free sugars.” It includes sugars added by manufacturers, cooks, or consumers, plus sugars naturally present in honey, syrups, fruit juice, and fruit juice concentrates. That makes WHO’s category broader than the FDA’s added-sugars line in important cases, such as fruit juice. WHO recommends keeping free sugars below 10% of energy and says reducing them to 5% or less may provide additional benefit.
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How to use the Nutrition Facts label
- Find “Includes X g Added Sugars” beneath “Total Sugars.” Use the added-sugars figure when comparing products against the FDA’s added-sugar guidance.
- Check the percent Daily Value (%DV) for the serving. FDA guidance considers 5% DV or less low and 20% DV or more high for added sugars per serving.
- Compare the serving size with what you actually eat or drink. If you have more than one serving, account for each serving’s added sugars.
- Use the percentage as a share of the label’s reference value, not as a personalized allowance. The 50 g Daily Value is based on 2,000 calories.
For example, FDA says 7 g of added sugars is 14% of the 50 g Daily Value. That is a noticeable share in one serving, even though the grams may look small at first glance. See the FDA’s label examples and explanations.
What the limits look like in everyday foods and drinks
AHA gives the example of a 12-ounce regular soda with 42 g of added sugar. WHO’s 2015 example says a can of sugar-sweetened soda can contain up to 40 g of free sugars. These figures come from different sources and use their respective sugar definitions; actual amounts vary by product and serving. Check the label on the drink you have. Sources: AHA soda example and WHO, 2015.
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Sweetened drinks are one example, not the only place added sugars can accumulate. FDA and AHA identify common sources including fruit drinks, sweetened coffee or tea, baked goods, desserts, sweets, sweetened yogurt, cereals, and bars. Looking across the day can reveal added sugars from several servings rather than one obviously sweet item.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.How the guidance applies to children and different calorie needs
The 50 g figure is tied to a 2,000-calorie reference diet. People who consume fewer calories—including many younger children, some teens, and some women—need to keep added sugars below a correspondingly lower amount to remain under 10% of calories. The Dietary Guidelines fact sheet says children under age 2 should avoid added sugars. WHO’s free-sugar recommendation applies throughout life.
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