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Food tool · For adults and kids

How many teaspoons is your day?

Grams on a label don't mean much. Teaspoons do. Add up a normal day for you or your child and see it against the NHS daily limit.

Sugar calculator

A typical day

What's in it?

Who is this for?

  • Sugar in tea or coffee

    0

  • Regular cola or fizzy drink

    0

  • Energy drink

    0

  • Orange juice

    0

  • Milk chocolate bar

    0

  • Chocolate biscuit

    0

  • Frosted cereal

    0

Sugar figures are typical label values and brands vary, so check the “of which sugars” line on yours and edit the grams. Labels show total sugars, which includes some natural milk sugar in chocolate, so treat the result as a close estimate.

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The result

Against the NHS limit

Tap + on anything you (or your child) have in a normal day.

The NHS limits

How much is too much?

The NHS limit is for free sugars: sugar added to food and drink, plus the sugar in honey, syrups, fruit juice and smoothies. It doesn't include the sugar naturally in whole fruit, veg or milk.

Adult or 11+
30g
about 7.5 tsp
Child 7 to 10
24g
about 6 tsp
Child 4 to 6
19g
about 4.8 tsp

Maximum per day. Source: NHS, Sugar: the facts.

Reading labels

Spotting it in the shop

  • Look for “Carbohydrates, of which sugars”. More than 22.5g per 100g is high. 5g or less per 100g is low.
  • Drinks are the easy win. Swapping one can of regular fizzy drink a day for a sugar-free version takes out more than a whole day's adult limit.
  • Fruit juice and smoothies count as free sugar. The NHS suggests no more than 150ml a day in total.

For websites

Embed this calculator

Run a blog, clinic, gym or community site? Add this calculator to your page for free. It works on any site that accepts HTML, and it stays up to date automatically.

Preview the embed
HTML
<iframe id="fbc-sugar" src="https://fitbodyclub.co.uk/embed/sugar" title="Sugar calculator by Fit Body Club" width="100%" height="1100" style="border:0;max-width:960px" loading="lazy"></iframe>
<p style="font:13px/1.4 sans-serif;margin:6px 0 0">Sugar calculator by <a href="https://fitbodyclub.co.uk/tools/sugar">Fit Body Club</a></p>
<script>window.addEventListener("message",function(e){if(e.origin!=="https://fitbodyclub.co.uk"||!e.data||e.data.fbcEmbed!=="sugar")return;var f=document.getElementById("fbc-sugar");if(f)f.style.height=e.data.fbcHeight+"px"});</script>

The last line is optional: it resizes the calculator to fit so there's no inner scrollbar. If your site strips scripts, the first two lines work on their own.

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