WHO recommends keeping free sugars below 10% of daily energy intake. Its healthy diet factsheet translates that into 50 grams, or about 12 level teaspoons, for a person of healthy body weight eating about 2,000 calories a day. The same page says reducing free sugars further, to 5% or less of daily energy, may provide additional health benefits. These figures describe free sugars across the diet, not just sugar stirred into tea.
The word “free” is doing important work. It includes sugars added by a manufacturer, a cook or the person eating the food, as well as sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates. A drink can therefore contribute free sugars even when nobody has added a spoonful of table sugar to it. WHO sets out this definition in its healthy diet factsheet, updated on 26 January 2026.
| Figure or phrase | What it means |
|---|---|
| Below 10% of daily energy | The main limit for free sugars |
| 50 grams | The factsheet's example for about 2,000 calories a day |
| 5% or less | A lower level that may provide additional benefits |
| Free sugars | Added sugars plus sugars in honey, syrups, juices and concentrates |
Does everyone have a 50 gram sugar allowance?
No. The recommendation is expressed as a share of daily energy. The 50 gram figure is WHO's illustration for the stated 2,000 calorie diet, not a personal prescription for every adult or child. Someone should not assume that a number copied from a general factsheet overrides a dietary plan prepared for their medical needs.
The wording also says “less than”, rather than setting a target that must be reached. There is no requirement to consume a certain amount of free sugar to use up an allowance. WHO's broader approach is a varied diet based on adequacy, balance, moderation and diversity. Focusing on one ceiling should not obscure whether meals provide the nutrients a person needs.
For the lower level, WHO's 2015 explanation of its sugar guideline describes roughly 25 grams, or six teaspoons, in the context of reducing intake below 5% of total energy. It identifies that further reduction as a conditional recommendation. The current factsheet uses 5% or less and says it may provide additional benefits. The percentage and the context belong with any gram figure quoted from these pages.
Do honey, juice and fruit count the same way?
Honey and fruit juice are included in WHO's definition of free sugars. The current factsheet specifically notes that most fruit juices, including varieties without added sugars, contain significant amounts of free sugars. “No added sugar” therefore answers a different question from “does this contain free sugars?” Reading those phrases as interchangeable can lead to an incomplete picture.
WHO's 2015 guideline announcement says the recommendation does not refer to sugars in fresh fruit and vegetables or sugars naturally present in milk. That does not turn every fruit flavoured drink or sweetened dairy food into the same thing as fresh fruit or plain milk. Added sugars in a product remain part of the definition, so the nature of the food and its ingredients matter.
In an Indian meal context, the distinction is more useful than sorting ingredients into “natural” and “artificial” sweetness. Honey in a drink still belongs in the free sugar category. Whole fruit is treated differently by the guideline. This is an application of WHO's definition to familiar foods, not a recommendation to buy a substitute, a supplement or a particular brand.
How can you read food labels alongside this guidance?
Start by noticing what a figure describes: a serving, the full pack, total sugars or added sugars. A number for one serving cannot automatically be treated as the amount in everything you consume. Our Indian food label guide explains those label distinctions. WHO's free sugar definition should then be kept in mind, particularly for juice and honey, which show why added sugar alone is not the entire concept.
The guideline sits within a larger food pattern. WHO's healthy diet overview describes diets rich in whole grains, vegetables, fruit, legumes and nuts, while limiting free sugars. Our guide to fibre rich vegetarian foods offers related reading about everyday meals. Neither article replaces an assessment of an individual's requirements.
If you have diabetes, another medical condition or a prescribed dietary restriction, consult a qualified doctor about how general sugar guidance applies to you. Do not use the 50 gram example to change treatment or infer a safe amount for a condition. Our BMI explainer discusses a similar distinction between a population level measure and an individual's health assessment.
