Got a sweet tooth? You're not alone. Find out how much sugar you really need, where it’s hiding and how to treat yourself without overdoing it

We get it, life’s just a little better with something sweet. Whether it’s that post-lunch chocolate, a fizzy drink with dinner or “just one more” biscuit, sugar sneaks its way into our days more than we realise. And while there’s nothing wrong with having a sweet tooth (hey, we all do), knowing how much sugar is too much can help you strike the perfect balance between indulging and being kind to your body.

We’re diving into how much sugar you really need, where the sneaky stuff hides in everyday foods and how to satisfy cravings with smarter, no-added-sugar alternatives that still hit the spot.

How much sugar a day should we have?

The government says that free sugars (the kind added to food and drink, plus the natural ones in honey, syrups, juices and smoothies) should make up no more than 5% of your daily calories.1

So, whether you’re a fully grown sweet tooth or just starting out in nappies, here’s a look at how much sugar is recommended each day:
  • adults should aim to keep free sugars to 30g a day, that’s about seven sugar cubes’ worth (yep, it adds up faster than you think)1
  • kids aged seven to 10 should stick to no more than 24g of free sugars a day, that’s around six sugar cubes1
  • for kids aged four to six, the sugar limit is 19g a day – that’s about five sugar cubes. Just enough for a little sweetness without going overboard1
  • little ones aged two to three should have no more than 14g of free sugars a day – that’s around three and a half sugar cubes1
  • for one-year-olds, the sweet spot is no more than 10g of free sugars a day – that’s about two and a half sugar cubes1
  • there’s no set sugar limit for babies under one, but here’s the golden rule: skip the added sugar. Keep sweet treats to a minimum as tiny tummies don’t need the extra sweetness1

What foods have hidden added sugar?

Wondering how to tell if something’s high in sugar? The NHS has a handy guide to help make it easy:2
  • high in sugar – 22.5g or more of total sugar per 100g
  • low in sugar – 5g or less of total sugar per 100g
Some sugars are naturally found in foods like fruit, veggies and milk – and there’s no need to cut back on those. But just a heads-up, they’re included in the “total sugars” you see on food labels, along with added sugars, so it’s always good to know what you’re looking at (especially when it comes to your everyday go-tos).1

Breakfast foods

Surprise! That “healthy” breakfast might be hiding a sugar bomb – yep, many cereals and morning faves are sweeter than you’d think.

Try switching to lower-sugar cereals or those with no added sugar, such as plain wheat biscuit cereal, plain shredded wholegrain cereal, no-added-sugar muesli, porridge oats, wholemeal toast or natural yoghurt topped with chopped fruit.2

Sauces, condiments and more

You might expect sugar in cakes and sweets, but it also shows up in foods you wouldn’t peg as sugary at all. Think ready-made soups, stir-in sauces and even some "healthy-looking" ready meals – they can pack more sugar than you’d guess.2

As can eating out or grabbing a takeaway. Keep an eye out for dishes like sweet and sour, sweet chilli or certain curries – they often come with a sugar hit. Even salads can catch you out if they’re topped with sugary dressings or sauces like salad cream.2,3

And don’t forget condiments. A squeeze of ketchup might not seem like much, but it can contain up to 23g of sugar per 100g – that’s around half a teaspoon per serving. On their own, these amounts may seem small, but if you’re having them daily, it all adds up fast.2

It’s good to remember that sugar loves to hide, so it pays to check the label, even on your savoury favourites.

Drinks

You might be surprised to hear that almost a quarter of the added sugar in our diets comes from drinks, those fizzy favourites, sweetened juices, milkshakes and cordials can really stack up the sugar without you even realising. For example, just one can of regular cola can have a whopping seven teaspoons of sugar (that’s 35g).2

If you take sugar in your tea or coffee, try cutting back little by little, as one teaspoon holds 4g of sugar (16 kcal). And before you know it, your taste buds will adjust, or you could try switching things up with herbal teas.2

And while fruit juice might seem like a healthy choice, it can be sneaky too. Once the juice is squeezed out of the whole fruit, the natural sugars are released and that can spell trouble for your teeth.2

What’s a sugar rush and a sugar crash?

Ever felt on top of the world after a sweet treat, only to find yourself sluggish, foggy and cranky an hour later? That, friends, is the sugar crash – and yes, it’s very real.

When we consume a high-sugar snack (think pastries, soda, candy, even some “healthy” energy bars) our blood sugar spikes quickly. For a short while, you might feel energised, focused, maybe even a little superhuman. But here’s the catch: what goes up must come down.

After the spike (or sugar high), your body releases insulin to bring blood sugar levels back to normal, often overshooting the mark.4 That’s when the crash hits. Fatigue, irritability, brain fog and cravings for more sugar are all common symptoms.5,6 It’s your body asking, “What just happened?” and trying to stabilise.

The good news? Knowing what’s happening in your body is the first step to managing it. Sugar isn’t evil, and we’re not here to guilt you out of your favourite treats. It’s about balance and being mindful of how much added sugar sneaks into your daily routine, as this makes a big difference in how you feel throughout the day.

The final say

There you have it, a quick guide to how much sugar we should be having, the sneaky places it likes to hide and some tasty, no-added-sugar treats to help you stay on track (tastily).

Remember, it’s not about cutting out sweetness altogether, it’s about being more aware of how much you’re having and making smart swaps when you can. Whether you're watching your own intake or keeping an eye on your little one's, those small changes can make a big difference.

Here’s to enjoying life’s sweet moments, just a little more mindfully. Craving something sweet right now? No problem. Check out our 4-ingredient choco-puffed protein bites made with our no added sugar swiss milk chocolate, perfect for enjoying as part of a healthy and balanced diet (and in moderation).