Sugar Intake Calculator
Add up daily sugar from drinks and snacks and compare it with the WHO limit.
오늘 먹은 음료·간식
WHO 10% 권고 상한 50g의 66.0% (각설탕 약 11개 분량)
권고 기준 대비 판정
환산 지표
항목별 당류 내역
결과 공유
⚠️ 확인하세요
- 프리셋 당류 함량은 국내 주요 제품 표시값의 평균 근사치입니다. 같은 품목도 브랜드·용량·레시피에 따라 차이가 크므로, 제품 영양성분표의 당류(g) 값이 있으면 직접 입력을 사용하세요.
- 기준은 WHO 유리당(free sugars) 권고입니다 — 총 에너지의 10% 미만, 추가 권고는 5% 미만. 유리당은 첨가당과 꿀·시럽·과일주스의 당을 포함하며, 생과일·우유에 자연적으로 들어 있는 당은 제외합니다.
- 식품 라벨의 당류는 자연당까지 포함한 총당류여서 유리당보다 크게 나올 수 있습니다. 이 계산기는 라벨값을 그대로 합산하므로 과일·우유를 많이 넣으면 실제 유리당보다 과대평가됩니다.
- 당뇨·임신성 당뇨·대사질환으로 혈당을 관리 중이라면 일률적인 %가 아니라 주치의·영양사의 개별 처방을 따르세요. 이 결과는 참고용이며 의학적 진단을 대체하지 않습니다.
Overview
The Sugar Intake Calculator adds up the sugar in everything you drank and snacked on today and compares the total with the World Health Organization's daily limit. Pick items from the preset list, enter how many you had, and you instantly see total grams, the equivalent number of sugar cubes, and what percentage of the recommended limit you have used. If a product label lists sugar in grams, enter it directly for a more precise result.
Formula
WHO free sugars limit (g) = daily calorie intake (kcal) x 0.10 / 4 kcal per g; the stricter limit = daily calories x 0.05 / 4. At 2,000 kcal that is 50 g and 25 g. Total sugar = sum of (sugar per serving x servings), and percentage of limit = total / limit x 100. Sugar cube equivalent = total / 3 g, and sugar calories = total x 4 kcal/g. The result also shows the percentage of the Korean labeling daily value for total sugars (100 g at 2,000 kcal).
How to Use
- 1Enter your daily calorie intake (default 2,000 kcal) — this sets the recommended limit.
- 2Use 'Add item' to list each drink or snack you consumed today.
- 3Enter how many servings of each item, in steps of 0.5 if needed.
- 4If you know the sugar grams from the product label, choose 'Custom' and enter the value.
- 5Review total sugar, the percentage of the 10% and 5% WHO limits, and the sugar cube equivalent.
Examples
One can of cola plus one instant coffee stick (2,000 kcal)
A typical office day: a can of cola at lunch and an instant coffee mix in the afternoon.
500 mL sports drink, ice cream cone, and two chocolate snack cakes
A post-workout drink plus snacks — a combination that easily passes the daily limit.
One sweetened yogurt on a 1,600 kcal diet
Shows how the limit shrinks as calorie intake goes down.
Background
The WHO 2015 guideline on sugars intake for adults and children strongly recommends reducing free sugars to less than 10% of total energy intake, with a conditional recommendation to go below 5% for additional health benefits. Free sugars are those added by manufacturers, cooks, or consumers, plus sugars naturally present in honey, syrups, and fruit juices — sugars in whole fruit and milk are excluded. In Korea, the Dietary Reference Intakes recommend keeping added sugars within 10% of total energy, and the labeling daily value for total sugars is set at 100 g per 2,000 kcal under the Enforcement Rule of the Act on Labeling and Advertising of Foods. Because a label's 'sugars' figure covers total sugars including natural ones, it can read higher than free sugars.
Tips
- ✔Swapping a single sweetened drink (25-30 g) for water clears about half of the 50 g daily limit at 2,000 kcal.
- ✔'No added sugar' claims can still hide free sugars: check the ingredient list for fruit concentrate, syrup, and honey.
- ✔Label sugar values are per serving. Finishing a 500 mL bottle may mean multiplying the listed grams by two or more.
- ✔Even 100% fruit juice counts as free sugars under WHO rules — whole fruit is the lower-sugar choice.
- ✔Sugar provides 4 kcal per gram, so a full 50 g day is 200 kcal from sugar alone.
FAQ
Q. How many grams of sugar are allowed per day?
Under the WHO guideline it is less than 10% of total energy: under 50 g for a 2,000 kcal diet, or under 25 g at the stricter 5% level. At 1,600 kcal those become 40 g and 20 g. The limit scales with your calorie intake rather than being a fixed number.
Q. What is the difference between free sugars and total sugars?
Free sugars are added during processing, cooking, or eating, plus the sugars in honey, syrups, and fruit juice. Total sugars add the naturally occurring sugars in whole fruit and milk, and that is what a nutrition label reports. WHO limits apply to free sugars, so on a day with lots of fruit or milk the label total overstates your free sugar intake.
Q. Should sugar from fruit be included?
Sugar from whole fruit is not counted as free sugars, so you can leave it out. Sugar from fruit juice, fruit syrup, and dried fruit does count and should be included. This calculator simply sums what you enter, so omit whole fruit if you want a free-sugars-only figure.
Q. What does cutting sugar actually achieve?
WHO based its recommendation on body weight and dental caries. Groups that reduced free sugars lost weight, and caries rates were clearly lower when free sugars stayed under 10% of energy. Sugary drinks are absorbed quickly without chewing and spike blood glucose, so cutting liquid sugar first gives the biggest benefit per gram.
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