Not all sugar is treated the same in nutrition guidelines. The key concept is "free sugars".
What are free sugars?
Free sugars are sugars added to foods and drinks, plus those naturally present in honey, syrups and unsweetened fruit juices and smoothies. Sugars found naturally inside whole fruit, vegetables and milk are not counted as free sugars.
UK maximum daily free sugars
| Age | Maximum | About |
|---|---|---|
| Adults and children 11+ | 30g | 7 sugar cubes |
| Children 7–10 | 24g | 6 sugar cubes |
| Children 4–6 | 19g | 5 sugar cubes |
Children under 4 should avoid sugar-sweetened drinks and foods with added sugar.
Where it hides
- A 330ml can of regular cola contains around 35g — more than an adult's daily maximum.
- Flavoured yoghurts, cereals, granola, cereal bars, sauces and ready meals often contain more than you'd expect.
- Fruit juice counts once a day (150ml) towards 5 A Day but still contributes free sugars.
Easy ways to cut back
- Switch to diet or zero-sugar drinks, or water.
- Choose plain yoghurt and add fruit.
- Gradually reduce sugar in tea and coffee.
- Compare cereals using the traffic-light label.
- Eat whole fruit rather than juice.