Quick answer
The American Heart Association puts added sugar for kids at about 3–6 teaspoons (12–25 grams) a day — roughly one or two small treats. This guide shows how much sugar hides in common snacks and drinks, and the swaps that keep teeth safer.
How Much Sugar Is OK?
The American Heart Association says:
Kids:
3–6 teaspoons (12–25 grams) of added sugar a day
(That’s about 1–2 small treats!)
Women:
Up to 6 teaspoons (25g)
Men:
Up to 9 teaspoons (38g)
The World Health Organization says:
Limit free sugars to less than 10% of your energy.
Best: Keep it under 5%!
How Sweet Are These Drinks?
(t = teaspoons of sugar)
| Drink | Sugar (t) |
|---|---|
| 4 oz Juice Box | 3 t |
| 8 oz Orange Juice | 6 t |
| 8 oz Chocolate Milk | +2 t |
| 20 oz Vitamin Water | 7 t |
| 20 oz Sports Drink | 9 t |
| 16 oz Flavored Coffee | 12 t |
| 16 oz Energy Drink | 14 t |
| 20 oz Soda | 16.25 t |
Sugar in Snacks
| Snack | Sugar (t) |
|---|---|
| 1 cup Fruit Yogurt (low-fat) | +2 t |
| ½ cup Granola | 3.5 t |
| Granola Bar | 4 t |
| 2 Cookies | 4 t |
| ¼ cup Skittles | 4 t |
| ½ cup Sweetened Fruit (canned) | +2–3 t |
| Protein Bar | 8 t |
| Candy Bar | 9 t |
Sugar at Mealtime
Breakfast
| Food | Sugar (t) |
|---|---|
| Sweet Cereal (¾ cup) | 1–4 t |
| 1 Tbsp Jam or Jelly | 3 t |
| 3 Frozen Pancakes | 3 t |
| Sweetened Oatmeal (1 pack) | 5 t |
| 1 Pastry | 5 t |
| 1 Muffin | 4–6 t |
Lunch & Dinner
| Food | Sugar (t) |
|---|---|
| ½ cup Spaghetti Sauce | 3 t |
| 1 cup Baked Beans | 5 t |
| 1 Tbsp Ketchup | 1 t |
| 2 Tbsp BBQ Sauce | 3 t |
| Frozen Meal | 5 t |
| 1 cup Canned Soup | 6 t |
Quick Tips to Stay Smart About Sugar!
Check nutrition labels
Choose water over sugary drinks
Go for whole foods (fresh fruit > fruit snacks!)
Ask: “Is this a treat or a regular food?”
Brush & floss every day!
Your Teeth Love Low-Sugar Choices!
Less sugar = fewer cavities = more awesome smiles!
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Mika Katsura DDS, BSN RN
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Book onlineSouth Berkeley · (510) 848-6494North Berkeley · (510) 528-1546Orinda · (925) 253-8190This guide is general information for parents, not dental advice for a specific child. If you're worried about your child's teeth, call us.
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