How it works
Each item has a typical sugar and energy content per serving. Daily sugar avoided is servings per day × grams of sugar, and teaspoons use 4 g per teaspoon. Money saved uses local prices you can edit.
| Item | Sugar | Teaspoons |
|---|---|---|
| Cola, 330 ml can | 35 g | about 9 |
| Energy drink, 250 ml | 27 g | about 7 |
| Chocolate bar, 45 g | 24 g | 6 |
| Packaged juice, 250 ml | 25 g | about 6 |
| Sugar in tea, 1 tsp | 4 g | 1 |
Common questions
How much sugar should you eat per day?
The WHO recommends keeping free sugars below 10% of daily energy and ideally below 5%, which is about 25 g or 6 teaspoons a day for an adult. Sugar naturally found in whole fruit, vegetables and milk does not count.
What happens when you stop eating sugar?
Cravings usually peak in the first few days, then energy becomes steadier within about a week. After 2 weeks many people find sweet foods taste sweeter. Over months, weight, teeth and long-term blood sugar can improve.
How many teaspoons of sugar are in a can of soda?
A 330 ml can of regular cola has about 35 g of sugar, close to 9 teaspoons. That is more than the WHO's ideal daily limit on its own.
How do I stop sugar cravings?
Eat regular meals with protein and fibre, keep sweets out of easy reach, drink water, sleep enough and swap in fruit or nuts. A short walk or a few minutes of slow breathing can also take the edge off a craving until it passes.
How long do sugar cravings last?
For most people cravings are strongest for 2 to 5 days and fade noticeably within 2 to 3 weeks, especially with regular meals, protein and fibre.
Do I have to stop eating fruit to quit sugar?
No. Whole fruit comes with fibre and water, and its sugar is not counted as free sugar. Fruit juice and smoothies do count, because the fibre is broken down.