Skip Nav
Class Fitsugar
You Have 20 Minutes to HIIT It!
Calorie Breakdowns
What to Skip, What to Sip: Starbucks's Creamy, Icy Drinks
Healthy Eating Tips
7 Habits I Had to Form to Finally Lose the Weight

You Asked: Daily Dose of (Real) Sugar?

Hi Fit,
I have been keeping a food journal as part of my weigh loss efforts, and have been tracking what I eat, portions, and nutritional balance. However, there is one thing that I am lost about: sugar intake. Every day I look through what I've eaten and see what I need to eat more of and eat less of, but the problem is I have no idea what the normal healthy range of sugar is. Most of the sugars I eat come from healthy sources such as fruits, but sometimes I will have processed sugars as well. Thanks.
— Sweet Stuff

I think it is great that you are tracking what you eat since keeping a food journal has been proven to help dieters. To see what I have to say about daily sugar intake,


There currently is no officially sanctioned recommended daily allowance for sugar. However, the US Department of Agriculture, the government agency behind the food pyramid, suggests that added sugars should make up only six to 10 percent of your daily calories. Based on a 2,000 calorie diet, that adds up to between 30 and 50 grams of added, not naturally occurring, sugars.

Sugars are a simple form of carbohydrates, so you can also monitor your sugar intake by limiting added sugars to 10 percent of your overall carb consumption. If you eat 300 grams of carbs in a day, then you should keep added sugars to 30 grams. That is about 1/8 cup, to give you a visual on size.

Unfortunately, current nutrition labels lump all sugars, like sucrose (table sugar) and fructose (fruit sugars), together. For example, lactose, a sugar that occurs naturally in milk, will be added into the total grams of sugar of a flavored yogurt with added sugar or sweetener. If you steer clear of processed foods, often loaded with added sugar in the form of high fructose corn syrup, and avoid adding sugar to your coffee, cereal, and sliced fruit, you should be fine.


Join The Conversation
Marlovestar Marlovestar 8 years
I've been wondering as well. I steer clear of regular sugar I don't add it to anything. But I forgot that carbs count. And I put Honey in my tea a few times a day. I'll have to look into that.
Spectra Spectra 8 years
I try not to add actual sugar to anything I eat, so I guess the only sugar I get is the stuff that's naturally occuring in my food. I eat a couple of servings of fruit a day and I eat a lot of veggies...I don't think I eat way too much sugar, but I am also very active and I need a little sugar to keep my energy up.
Halie Halie 8 years
I've been wondering this myself - thank you!
mondaymoos mondaymoos 8 years
I was having this problem when I was doing a food journal. They grouped all naturally occuring sugars in with the added sweeteners, so I was always over the 50 recommended. At least I know it's not just me that had that issue.
1apple 1apple 8 years
Granola bars and mini chocolate bars. I eat at lot of these and I know they have a lot of sugar!
aimeeb aimeeb 8 years
Good to know...I personally just try to steer clear but I need a little bit of dark chocolate here and there. Also people add sugar to their fruit? Odd.
LilyLyra LilyLyra 8 years
Concha Products
What Are the Worst Yogurts to Buy?
How to Cut Sugar From Oatmeal
Lobster Elote
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds