Free and natural sugars
Sugars are carbohydrates that provide energy quickly. There are two types: free sugars that are added to drinks, candy, pastries, and sauces, and natural sugars in fruit, vegetables, and dairy. Free sugars, in particular, are to keep an eye on.
How much sugar per day is recommended?
The World Health Organization maintains that free sugars should not exceed 10 percent of your energy. For an average adult, that means a maximum of 25 grams per day as ideal and 50 grams as the upper limit. For comparison: a can of soda easily contains 35 grams.
Sugar per food item
| Drink or food | Sugar per 100 g |
|---|---|
| Chocolate milk | 9.5 g |
| Apples | 10.0 g |
| Soft drink | 11.0 g |
| Bananas | 12.0 g |
| Yogurt with sugar | 12.0 g |
| Pastry | 30.0 g |
| Cookies | 35.0 g |
| Fruit bar | 40.0 g |
| Candy (average) | 70.0 g |
| Honey | 82.0 g |
Why tracking without a tool is difficult
Sugar is sometimes listed on packaging as sucrose, fructose, glucose syrup, or maltodextrin—names that do not immediately stand out. KeepMeasure shows you directly how much sugar you have already consumed, without deciphering labels, and displays patterns over several days so that you do not unknowingly exceed your limit.
Frequently Asked Questions
How much sugar per day is recommended?
The WHO recommends a maximum of 25 grams of free sugar per day as ideal, and 50 grams as an upper limit for the average adult.
Do natural sugars from fruit count too?
The sugars from whole fruits count towards your total. Fruit juice counts as free sugar, just like added sugar.
Does keeping track help with a healthier eating pattern?
Yes. By tracking daily, you quickly see where you can improve, without a radical diet.