Home › Calculators › Health & Nutrition › Sugar Intake Calculator Sugar Intake Calculator Pick the foods and drinks you consume and adjust the amounts in grams — the calculator adds up the sugar and compares it to the WHO limit (50 g / 12 tsp). Includes 379 common foods and ingredients.
By Miikka · CalcBrew · Updated Jun 30, 2026
Good — under the limit
0 % of daily limit
≈ 0.0 tsp sugar
0 g ideal 25 g 50 g
WHO: max added sugar 50 g/day (12 tsp), ideal 25 g — for 2000 kcal. Adjust your amounts below.
🌰 Almonds (plain)4.4 g/100 g 🌰 Almonds (roasted, salted)4.4 g/100 g 🍎 Apple10.4 g/100 g 🍎 Apple jam46.0 g/100 g 🍎 Apple juice10.5 g/100 g 🥧 Apple pie22.0 g/100 g 🍑 Apricot jam52.0 g/100 g 🥑 Avocado0.7 g/100 g 🥓 Bacon0.5 g/100 g 🥖 Baguette2.0 g/100 g 🧈 Baking margarine (80%)0.5 g/100 g 🐟 Baltic herring0.0 g/100 g 🍌 Banana12.0 g/100 g 🍌 Banana smoothie (yogurt-based)11.5 g/100 g 🍖 Barbecue sauce30.0 g/100 g 🥣 Barley flakes1.0 g/100 g 🍚 Basmati rice, boiled0.1 g/100 g ⚡ Battery energy drink11.0 g/100 g 🥫 Béarnaise sauce1.0 g/100 g 🍔 Beef patty / hamburger patty0.5 g/100 g 🥩 Beef steak0.0 g/100 g 🫐 Berry smoothie11.0 g/100 g 🫐 Berry squash, diluted8.0 g/100 g 🍔 Big Mac-style large burger3.7 g/100 g 🌭 Black pudding / blood sausage1.5 g/100 g 🫐 Blackcurrant6.5 g/100 g 🧀 Blue cheese0.5 g/100 g 🦪 Blue mussel0.0 g/100 g 🫐 Blueberry7.0 g/100 g 🫐 Blueberry jam48.0 g/100 g 🫐 Blueberry juice drink9.0 g/100 g 🥧 Blueberry pie20.0 g/100 g 🌭 Bologna-type sausage (sliced)1.0 g/100 g ☕ Bottled Frappuccino coffee drink11.5 g/100 g 🥣 Bran flakes18.0 g/100 g 🌭 Bratwurst0.5 g/100 g 🧀 Bread cheese (squeaky cheese)1.5 g/100 g 🍗 Breaded chicken fillet1.0 g/100 g 🧀 Brie cheese0.1 g/100 g 🥘 Brown gravy1.5 g/100 g 🍚 Brown rice, boiled0.4 g/100 g 🍫 Brownie42.0 g/100 g 🥣 Buckwheat flakes1.0 g/100 g 🧈 Butter (salted)0.7 g/100 g 🧈 Butter (unsalted)0.7 g/100 g 🍪 Butter cookie28.0 g/100 g 🥐 Butter-eye bun19.0 g/100 g 🧈 Butter-vegetable oil blend0.6 g/100 g 🥛 Buttermilk (fat-free)4.0 g/100 g 🥘 Cabbage casserole (ready)3.5 g/100 g 🥗 Caesar dressing3.5 g/100 g 🧀 Camembert0.1 g/100 g 🍫 Caramel biscuit bar (e.g. Twix)50.0 g/100 g 🍞 Cardamom bun15.0 g/100 g 🥕 Carrot cake35.0 g/100 g 🥜 Cashew nuts (salted)6.0 g/100 g 🍫 Cereal bar25.0 g/100 g 🧀 Cheddar cheese0.1 g/100 g 🧀 Cheese dip3.5 g/100 g 🧀 Cheese puffs (corn snacks)2.5 g/100 g 🍔 Cheeseburger3.5 g/100 g 🍰 Cheesecake24.0 g/100 g 🍒 Cherry13.0 g/100 g 🍬 Chewing gum (sugar-free)0.0 g/100 g 🍬 Chewing gum (sugared)60.0 g/100 g 🍗 Chicken breast fillet0.0 g/100 g 🍔 Chicken burger3.0 g/100 g 🍗 Chicken cold cut0.8 g/100 g 🍗 Chicken nuggets0.8 g/100 g 🍗 Chicken nuggets (frozen)1.0 g/100 g 🍗 Chicken thigh/drumstick0.0 g/100 g 🍫 Chocolate bar (e.g. Mars/Snickers)50.0 g/100 g 🍪 Chocolate biscuit38.0 g/100 g 🍰 Chocolate cake38.0 g/100 g 🍪 Chocolate chip cookie35.0 g/100 g 🍫 Chocolate granola bar30.0 g/100 g 🍫 Chocolate hazelnut spread54.0 g/100 g 🍨 Chocolate ice cream24.0 g/100 g 🍫 Chocolate muesli25.0 g/100 g 🧁 Chocolate muffin35.0 g/100 g 🍫 Chocolate praline55.0 g/100 g 🍫 Chocolate pudding16.0 g/100 g 🍫 Chocolate spread (Nutella)56.0 g/100 g 🍫 Chocolate-coated nuts/dragees55.0 g/100 g 🍫 Chocolate-coated wafer (e.g. Kit Kat)48.0 g/100 g 🌭 Chorizo0.8 g/100 g 🍥 Cinnamon roll18.0 g/100 g 🫐 Cloudberry jam50.0 g/100 g 🥤 Coca-Cola (regular)10.6 g/100 g 🐟 Cod0.0 g/100 g 🥛 Coffee cream (10%)4.0 g/100 g 🐟 Cold-smoked salmon0.3 g/100 g 🍖 Cooked ham (sliced)0.5 g/100 g 🥛 Cooking cream (15%)4.0 g/100 g 🌭 Cooking sausage (cubed)1.0 g/100 g 🥣 Corn flakes8.0 g/100 g 🌽 Corn snacks (cheese flavor)2.0 g/100 g 🥣 Cornflakes8.0 g/100 g 🧀 Cottage cheese2.5 g/100 g 🧀 Cottage cheese3.0 g/100 g 🫐 Cranberry4.0 g/100 g 🍷 Cranberry juice drink11.0 g/100 g 🧀 Cream cheese3.5 g/100 g 🧀 Cream cheese (hard type)0.0 g/100 g 🍦 Cream ice cream bar (chocolate coated)25.0 g/100 g 🥗 Creamy salad dressing6.0 g/100 g 🥛 Crème fraîche3.0 g/100 g 🥞 Crepe / thin pancake8.0 g/100 g 🍞 Crispbread (rye)1.5 g/100 g 🥐 Croissant8.0 g/100 g 🐟 Cured salmon (gravlax)1.5 g/100 g 🍫 Dark chocolate45.0 g/100 g 🌴 Date63.0 g/100 g 🍖 Diced ham0.8 g/100 g 🥤 Diet/Zero cola0.0 g/100 g 🍪 Digestive biscuit17.0 g/100 g 🌭 Dijon mustard3.0 g/100 g 🍔 Double cheeseburger3.3 g/100 g 🍩 Doughnut (glazed)25.0 g/100 g 🍑 Dried apricot53.0 g/100 g 🫐 Dried cranberry65.0 g/100 g 🥤 Drinkable yogurt12.0 g/100 g 🧀 Edam cheese0.0 g/100 g 🧀 Emmental cheese0.0 g/100 g ⚡ Energy drink, sugar-free0.0 g/100 g 🍊 Fanta Orange4.6 g/100 g 🥣 Fat-free viili4.2 g/100 g 🧀 Feta cheese1.0 g/100 g 🍩 Finnish doughnut (munkki)15.0 g/100 g 🐟 Fish fingers0.8 g/100 g 🐟 Fish fingers (frozen)1.0 g/100 g 🐟 Fish soup (ready)1.2 g/100 g 🫓 Flatbread (rieska)1.5 g/100 g ☕ Flavored iced coffee / mocha9.0 g/100 g 🥔 Flavored potato chips (sour cream & onion)3.0 g/100 g 🥣 Flavoured quark8.0 g/100 g 🌭 Frankfurter / hot dog sausage1.0 g/100 g 🍟 French fries0.4 g/100 g 🍟 French fries (frozen)0.5 g/100 g 🍟 French fries, large0.4 g/100 g 🌭 French hot dog3.5 g/100 g 🐟 Fried Baltic herring0.0 g/100 g 🥣 Frosted flakes37.0 g/100 g 🫐 Frozen berries7.0 g/100 g 🍕 Frozen pizza3.0 g/100 g 🥦 Frozen vegetable mix3.5 g/100 g 🍬 Fruit gummy candy55.0 g/100 g 🥣 Fruit muesli (sweetened)20.0 g/100 g 🥤 Fruit smoothie12.0 g/100 g 🍓 Fruit yogurt13.0 g/100 g 🍬 Fudge65.0 g/100 g 🧄 Garlic mayonnaise (aioli)2.0 g/100 g 🥤 Gatorade sports drink6.0 g/100 g 🍪 Gingerbread cookie36.0 g/100 g 🍩 Glazed doughnut24.0 g/100 g 🧀 Gouda cheese0.0 g/100 g 🥣 Granola22.0 g/100 g 🍇 Grapes15.5 g/100 g 🥣 Greek yogurt4.0 g/100 g 🌭 Grilling sausage1.5 g/100 g 🥩 Ground beef0.0 g/100 g 🍗 Ground chicken0.0 g/100 g 🧀 Halloumi0.5 g/100 g 🍔 Hamburger (plain)3.5 g/100 g 🍬 Hard candy95.0 g/100 g 🐟 Herring0.0 g/100 g 🍳 Hollandaise sauce1.0 g/100 g 🍯 Honey82.0 g/100 g 🥣 Honey nut cereal28.0 g/100 g 🍈 Honeydew melon8.0 g/100 g 🌭 Hot dog3.0 g/100 g 🌭 Hot dog sausage1.0 g/100 g 🐟 Hot-smoked salmon0.0 g/100 g 🥣 Hummus1.0 g/100 g 🍦 Ice cream bar25.0 g/100 g 🍦 Ice cream cone28.0 g/100 g 🍦 Ice lolly (water-based)20.0 g/100 g ☕ Iced caffè latte, ready-to-drink7.5 g/100 g 🥣 Instant porridge (flavored)22.0 g/100 g 🍊 Jaffa orange soda10.0 g/100 g 🍩 Jam doughnut (Berliner)20.0 g/100 g 🌭 Kabanos sausage0.5 g/100 g 🥧 Karelian pasty1.5 g/100 g 🥧 Karelian pasty (frozen)1.0 g/100 g 🍲 Karelian stew meat0.0 g/100 g 🥙 Kebab in pita2.0 g/100 g 🥩 Kebab meat0.5 g/100 g 🥙 Kebab with fries1.5 g/100 g 🌯 Kebab wrap (durum)2.5 g/100 g 🍅 Ketchup23.0 g/100 g 🥝 Kiwi9.0 g/100 g 🥛 Lactose-free milk drink4.0 g/100 g 🍝 Lasagne (ready meal)3.0 g/100 g 🎂 Layer cake (cream cake)30.0 g/100 g 🍋 Lemon2.5 g/100 g 🍬 Licorice50.0 g/100 g 🥚 Light mayonnaise6.0 g/100 g 🧈 Light spread (40%)0.5 g/100 g 🔴 Lingonberry4.5 g/100 g 🍒 Lingonberry jam45.0 g/100 g 🥫 Liver sausage / liver pâté1.5 g/100 g 🧀 Low-salt hard cheese0.0 g/100 g 🧆 Macaroni casserole (ready)1.5 g/100 g 🍊 Mandarin10.5 g/100 g 🥭 Mango13.5 g/100 g 🧈 Margarine (60%)0.5 g/100 g 🍬 Marianne mint chocolate candy70.0 g/100 g 🍗 Marinated chicken strips1.5 g/100 g 🍊 Marmalade55.0 g/100 g 🍬 Marshmallow60.0 g/100 g 🥚 Mayonnaise2.5 g/100 g 🥘 Meat and potato casserole2.0 g/100 g 🥟 Meat pie (frozen/ready)2.0 g/100 g 🍲 Meat soup (ready)1.0 g/100 g 🧆 Meatball1.0 g/100 g 🍖 Meatballs (frozen)1.0 g/100 g 🍖 Meatballs and mashed potato (ready meal)1.0 g/100 g 🍖 Meatballs in sauce (ready meal)2.0 g/100 g 🍿 Microwave popcorn0.6 g/100 g 🧀 Mild semi-hard cheese0.0 g/100 g 🍫 Milk chocolate50.0 g/100 g 🍝 Minced meat sauce (ready)2.0 g/100 g 🍲 Minced meat soup1.2 g/100 g 🍬 Mint pastille90.0 g/100 g 🍞 Mixed grain bread2.5 g/100 g 🥜 Mixed salted nuts5.0 g/100 g ⚡ Monster energy drink11.0 g/100 g 🧀 Mozzarella1.0 g/100 g 🥣 Muesli15.0 g/100 g 🥣 Muesli, no added sugar10.0 g/100 g 🧁 Muffin30.0 g/100 g 🥣 Multigrain flakes1.5 g/100 g 🍑 Nectarine8.0 g/100 g 🥣 Nut muesli12.0 g/100 g 🍞 Oat bread3.0 g/100 g 🍪 Oat cookie26.0 g/100 g 🥛 Oat drink3.3 g/100 g 🥣 Oat flakes1.0 g/100 g 🥣 Oat hoops (Cheerios)9.0 g/100 g 🥣 Oat porridge (with water)0.5 g/100 g 🫒 Oil and vinegar dressing (vinaigrette)4.0 g/100 g 🫒 Olives (in brine)0.5 g/100 g 🍊 Orange8.5 g/100 g 🍊 Orange juice9.0 g/100 g 🍊 Orange marmalade58.0 g/100 g 🥞 Oven pancake12.0 g/100 g 🧀 Parmesan0.0 g/100 g 🍝 Pasta, boiled0.6 g/100 g 🍝 Pasta, dry2.5 g/100 g 🍲 Pea soup (canned)1.0 g/100 g 🍑 Peach8.0 g/100 g 🥜 Peanut butter6.0 g/100 g 🥜 Peanut butter, no added salt5.0 g/100 g 🥜 Peanut butter, unsweetened5.0 g/100 g 🥜 Peanuts (roasted, salted)4.5 g/100 g 🍐 Pear9.8 g/100 g 🥤 Pepsi (regular)11.0 g/100 g 🌿 Pesto2.0 g/100 g 🐟 Pickled herring7.0 g/100 g 🐟 Pike0.0 g/100 g 🍍 Pineapple9.8 g/100 g 🍍 Pineapple juice11.0 g/100 g 🥜 Pistachios (salted)7.7 g/100 g 🫓 Pita bread2.5 g/100 g 🍕 Pizza (fresh/restaurant)2.5 g/100 g 🥣 Plain quark4.0 g/100 g 🥣 Plain yogurt4.5 g/100 g 🍑 Plum9.5 g/100 g 🍑 Plum marmalade50.0 g/100 g 🐟 Pollock (saithe)0.0 g/100 g 🥤 Pommac soda9.8 g/100 g 🍿 Popcorn (salted, buttered)0.5 g/100 g 🌭 Pori-style sausage sandwich3.0 g/100 g 🥩 Pork chop / cutlet0.0 g/100 g 🥩 Pork tenderloin steak0.0 g/100 g 🥩 Pork-beef mince0.0 g/100 g 🥤 Powerade sports drink5.8 g/100 g 🥗 Prepared salad (e.g. chicken pasta)3.0 g/100 g 🥨 Pretzel sticks2.0 g/100 g 🧀 Processed cheese4.0 g/100 g 🍫 Protein bar8.0 g/100 g 🍑 Prune38.0 g/100 g 🍖 Pulled pork4.0 g/100 g 🐟 Rainbow trout0.0 g/100 g 🍇 Raisin60.0 g/100 g 🥗 Ranch dressing4.0 g/100 g 🍓 Raspberry4.5 g/100 g 🍇 Raspberry jam50.0 g/100 g ⚡ Red Bull energy drink11.0 g/100 g 🍶 Reduced-salt soy sauce3.5 g/100 g 🍘 Rice cakes (salted)0.8 g/100 g 🥣 Rice krispies10.0 g/100 g 🌭 Ring sausage1.0 g/100 g 🥣 Rolled oats1.0 g/100 g 🧁 Runeberg torte30.0 g/100 g 🍞 Rusk / sweet zwieback15.0 g/100 g 🍞 Rye bread1.5 g/100 g 🍘 Rye crispbread1.0 g/100 g 🥣 Rye flakes1.0 g/100 g 🥣 Rye flakes1.0 g/100 g 🍖 Salami (meetwurst)0.5 g/100 g 🍬 Salmiak (salty licorice)35.0 g/100 g 🐟 Salmon, fresh0.0 g/100 g 🐟 Salmon, fried0.0 g/100 g 🍅 Salsa dip6.0 g/100 g 🍪 Salted crackers4.0 g/100 g 🍬 Salted licorice55.0 g/100 g 🥔 Salted potato chips0.6 g/100 g 🍖 Sauna-smoked ham0.5 g/100 g 🌭 Sausage sauce (ready)2.5 g/100 g 🥛 Semi-skimmed milk (1.5%)4.9 g/100 g 🥣 Semolina1.0 g/100 g 🥣 Semolina porridge (with milk)4.5 g/100 g 🥣 Semolina pudding12.0 g/100 g 🦐 Shrimp in brine (canned)0.0 g/100 g 🦐 Shrimp, cooked0.0 g/100 g 🧁 Shrove bun (cream bun)18.0 g/100 g 🥛 Skimmed milk4.9 g/100 g 🐟 Smoked fish0.0 g/100 g 🍖 Smoked ham0.5 g/100 g 🐟 Smoked vendace0.0 g/100 g 🍫 Soft chocolate candy (e.g. Dumle)55.0 g/100 g 🥛 Sour cream (smetana)3.5 g/100 g 🥣 Sour cream dip (onion)3.0 g/100 g 🍞 Sourdough rusk2.0 g/100 g 🍶 Soy sauce3.0 g/100 g 🥣 Spelt flakes1.0 g/100 g 🥬 Spinach pancakes (frozen)2.5 g/100 g 🥤 Sports drink, from powder (isotonic)6.0 g/100 g 🥤 Sprite6.6 g/100 g 🌶️ Sriracha sauce15.0 g/100 g 🍓 Strawberry5.5 g/100 g 🍰 Strawberry cake28.0 g/100 g 🍨 Strawberry ice cream22.0 g/100 g 🍓 Strawberry jam50.0 g/100 g 🍓 Strawberry jam, low-sugar30.0 g/100 g 🍓 Sugar-free jam2.0 g/100 g 🥣 Sugar-frosted cereal35.0 g/100 g 🌻 Sunflower seeds (roasted, salted)2.6 g/100 g 🍣 Sushi box (ready)4.0 g/100 g 🌶️ Sweet chili sauce45.0 g/100 g 🌭 Sweet mustard20.0 g/100 g 🍟 Sweet potato fries6.0 g/100 g 🥐 Sweet wheat bun17.0 g/100 g 🍞 Toast bread4.0 g/100 g 🍬 Toffee65.0 g/100 g 🍅 Tomato juice3.0 g/100 g 🍝 Tomato pasta sauce6.0 g/100 g 🍅 Tomato soup (ready)3.5 g/100 g 🥤 Tonic water8.8 g/100 g 🌮 Tortilla chips (nacho cheese)3.0 g/100 g 🌮 Tortilla chips (salted)1.5 g/100 g 🐟 Tuna in oil (canned)0.0 g/100 g 🐟 Tuna in water (canned)0.0 g/100 g 🐟 Tuna, fresh0.0 g/100 g 🦃 Turkey cold cut0.8 g/100 g 🥣 Turkish yogurt (10%)4.0 g/100 g 🥒 Tzatziki (yogurt dip)2.5 g/100 g 🍨 Vanilla ice cream21.0 g/100 g 🍨 Vanilla ice cream22.0 g/100 g 🍮 Vanilla pudding14.0 g/100 g 🥦 Vegetable patty (frozen)2.0 g/100 g 🍔 Veggie burger4.0 g/100 g 🥣 Viili (fermented milk)4.0 g/100 g 🧇 Waffle14.0 g/100 g 🌰 Walnuts2.6 g/100 g 🍉 Watermelon6.2 g/100 g 🍞 Wheat roll3.0 g/100 g 🫓 Wheat tortilla3.0 g/100 g 🥛 Whipping cream (35%)3.0 g/100 g 🍚 White rice, boiled0.1 g/100 g 🍞 White wheat bread3.0 g/100 g 🍝 Whole grain pasta, boiled1.0 g/100 g 🍞 Whole grain roll3.0 g/100 g 🥛 Whole milk (3.5%)4.8 g/100 g 🍞 Whole wheat bread3.5 g/100 g 🍬 Wine gum60.0 g/100 g 🥡 Wok meal (ready meal)3.0 g/100 g 🥫 Worcestershire sauce22.0 g/100 g
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The sugar intake calculator works out how much sugar you get per day from the foods and drinks you choose. Pick items, adjust the amounts in grams, and the calculator sums the sugar and compares it to the WHO limit (50 g / 12 tsp).
How the calculator works and what it’s for ▾ How the calculator works Pick the foods and drinks you consume from the list (379 common foods) and enter the amount in grams. Sugar is calculated from each food’s sugar content (g/100 g). The result shows in grams, teaspoons and share of the daily limit.
How much sugar is allowed WHO recommends added sugar below 10% of energy — about 50 g (12 tsp) for 2000 kcal, ideally under 25 g (5%). One teaspoon of sugar is about 4 g.
Where most sugar comes from The most sugar is in candy, chocolate, soft drinks and juices, pastries, frosted cereals, jams and flavoured yogurts. Ketchup and many sauces are surprisingly high in sugar too.
How much sugar in everyday portions Examples: 1 can (33 cl) of Coca-Cola ≈ 35 g — almost the whole daily limit! 1 banana ≈ 14 g, 1 piece of milk chocolate ≈ 13 g, 1 tub of fruit yogurt ≈ 20 g, 1 glass of orange juice ≈ 18 g and 1 tbsp of jam ≈ 3.5 g of sugar. Sugary drinks raise intake the fastest.
🔄 Reviewed June 2026
Frequently asked questions How does the sugar intake calculator work? ▼ Pick the foods and drinks you consume and enter the amount in grams. The calculator sums the sugar and shows your daily total in grams, teaspoons and share of the limit.
How much sugar is recommended per day? ▼ WHO recommends added sugar below 10% of energy — about 50 g (12 tsp) for 2000 kcal, ideally under 25 g (5%). 1 tsp of sugar ≈ 4 g.
Which foods are highest in sugar? ▼ Candy, chocolate, soft drinks and juices, pastries, frosted cereals, jams and flavoured yogurts. Ketchup and sauces are surprisingly high too.
Is fruit sugar included? ▼ The calculator shows total sugar. Natural sugar in fruit and milk is less harmful than added sugar, but large amounts still raise your total intake.
Cite this calculator APA CalcBrew. (2026). Sugar Intake Calculator. https://calcbrew.com/sugar-intake-calculatorCopy
MLA “Sugar Intake Calculator.” CalcBrew, 2026, calcbrew.com/sugar-intake-calculator.Copy
Link to https://calcbrew.com/sugar-intake-calculator . Results are estimates; cite the underlying formula or data source for academic work.