One can of cola covers 140% of the WHO daily sugar limit - before lunch. Pick a product from 50+ items across six categories, set the serving count and see grams, teaspoons, sugar cubes and a WHO limit progress bar that turns red faster than you expect.
How much sugar in 1 servings of your food?
One can of cola covers 140% of the WHO daily sugar limit - before lunch. Pick a product from 50+ items across six categories, set the serving count and see grams, teaspoons, sugar cubes and a WHO limit progress bar that turns red faster than you expect.
With 1 servings, the total sugar intake can be surprising. The WHO recommends a maximum of 25g of added sugar per day (6 teaspoons). Enter the number of servings and sugar per serving from the nutrition label, and the calculator will show total grams, teaspoons and percentage of your daily limit.
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Pick a product, count the cubes
Select from over 50 products across six categories - drinks, dairy, sweets, sauces, breakfast cereals and fruit. The calculator returns the sugar in grams, teaspoons, sugar cubes, percentage of the 25 g WHO daily limit and total calories. A visual progress bar shows how close a single serving brings you to the threshold.
How to use this calculator - step by step
- Category - pick one of six: drinks, dairy, sweets & snacks, sauces & dressings, breakfast cereals, or fruit.
- Product - the dropdown updates to show items in that category. Select the one closest to what you ate or drank.
- Number of servings - optional. Default is 1. Enter 2 for two cans of cola, 0.5 for half a bar, 3 for three tablespoons of ketchup.
- Read the results: grams of sugar, teaspoons, sugar cubes, WHO limit percentage and a color-coded progress bar.
Sugar content reference - sorted by sugar per serving
The products with the most sugar per standard serving come first:
| Product | Serving | Sugar (g) | Tsp | % WHO |
|---|---|---|---|---|
| Gummy bears | 100 g bag | 46 | 11.5 | 184% |
| Fanta / Mirinda | 330 ml | 39 | 9.8 | 156% |
| Bubble tea | 400 ml | 38 | 9.5 | 152% |
| Apple juice 100% | 330 ml | 36 | 9.0 | 144% |
| Coca-Cola | 330 ml | 35 | 8.8 | 140% |
| Snickers bar | 50 g | 27 | 6.8 | 108% |
| Dried cranberries | 30 g | 22 | 5.5 | 88% |
| Cola Zero | 330 ml | 0 | 0 | 0% |
Practical examples
1. A can of Coca-Cola (330 ml) - 35 g sugar, 8.8 teaspoons, 140% of the WHO limit. One can and your daily budget is already gone.
2. Flavoured quark dessert (140 g) - 16 g sugar, 4.0 teaspoons, 64% of the WHO limit. Marketed as a healthy snack, but it eats up nearly two-thirds of your allowance.
3. Two tablespoons of Nutella on toast - 16 g sugar, 4.0 teaspoons, 64% of the limit - and you have not left the kitchen yet.
4. Bubble tea (400 ml) - 38 g sugar, 9.5 teaspoons, 152% of the WHO limit. More sugar than a can of cola.
5. A medium apple (180 g) - 19 g sugar, but it is natural fructose bound to fiber. WHO does not count whole-fruit sugar as "free sugar". Dried fruit, however, counts.
FAQ - Frequently asked questions
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See also
Calculator verified by the LiczGrupa.pl team
Content, formulas and results have been reviewed for accuracy and relevance by our team of specialists.
Reviewed by: Natalia Skrzek