Here’s what the maximum amount of sugar you should be eating in a day looks like


Sugar: Love it, hate it, but you certainly can’t ignore it.

The FDA recently proposed that nutrition labels on foods be required to list the amount of added sugar as a percentage of the recommended maximum daily intake, or about 50 grams of sugar.

Since “50 grams” isn’t exactly easy to picture, we decided to show you what that looks like (based on data from the nutrition website

A single can of soda

If you’re a fan of soda, you may want to consider kicking your habit. A 12-ounce can of Coke contains 39 grams of sugar — four-fifths of the FDA’s recommended limit, while the new “cold activated” 16-ounce can has a whopping 52 grams. You might consider drinking diet soda instead, although some studies suggest diet drinks may be not be healthy either in the long run.

One fancy coffee drink

Many of us nurse a Starbucks habit, but you may be surprised to realize just how unhealthy this can be. For example, one grande Caramel Frappuccino with whipped cream contains 52 grams of sugar — and that’s all you’re supposed to have all day!

Not only that, but one of these drinks contains 430 calories and 16 grams of fat — about a quarter of the recommended daily limit (and half of your daily saturated fat). The “light” frappuccino fares slightly better, with 29 grams of sugar and 140 calories.

Two yogurts

Yogurt is one of the stealthiest places for sugar to hide. Those Yoplait yogurts your mom packed in your school lunches? Those contain about 26 grams of sugar each, which is half of your daily allowance. One yogurt contains 4.9 grams of protein, which isn’t that much considering that experts say you should get about 80 grams of protein per day.

Better to stick with a plain, Greek yogurt like Chobani, which contains 14.5 grams of protein and just 4 grams of sugar.

Five bowls of sweet cereal

Remember those cereal commercials where they say, “part of a balanced breakfast” and they show it with a slice of whole wheat toast and a glass of orange juice? Well, the emphasis is on part.

One serving of frosted flakes has 10.3 grams of sugar (almost as much as a glazed donut!) or a fifth of your daily added sugar allowance. A balanced breakfast indeed.

Four spoonfulls of jam

Millions of American children lunch on peanut butter-and-jelly sandwiches every day. But the all-American lunch food is actually pretty sugary. One tablespoon of Smuckers Concord grape jelly contains 12 grams of sugar. So two spoons at breakfast and two at lunch will almost get you to the 50-gram limit. Add to that some JIF peanut butter (3 grams per serving) and white bread (1.1 grams/slice), and your child has gone beyond a healthy sugar dose.

Less than a bottle of Gatorade

That refreshing sports drink you enjoy after your workout may not be as healthy as you think.

One large (32-oz.) Gatorade contains a whopping 54.4 grams of sugar, which puts you over the recommended limit in one fell swoop. Even the “normal” 20-oz. bottles contains 34 grams of sugar, so you might be getting back a pretty sizeable chunk of the calories you just burned off.

To rehydrate after a workout, you’re better off drinking water, coconut water (which is high in potassium, an important electrolyte), or even making your own post-workout drink.

A half-pint of ice cream

Sorry Ben & Jerry’s lovers: Just half of one of those cute little cartons maxes you out on your sugar budget for the day! Just half a carton of Ben & Jerry’s chocolate chip cookie dough flavor has 52 grams of sugar.

Plus, it contains all of the saturated fat content the FDA says you should eat in a day. You might want to scoop out a smaller portion.

Four donuts

Okay, we all know donuts are bad for us, but just how bad are they? Well, a typical glazed Dunkin’ donut has 12 grams of sugar, so you’d have to eat more than four to hit your 50-gram sugar limit.

While that might seem reasonable, keep in mind that other pastries back far more sugar: A single Krispy Kreme iced custard donut, for example, has 19 grams. Sugary foods like donuts also cause your blood sugar to spike and then crash, making them a poor choice for breakfast.

Download PDF

25 year shelf life food, 30 day food storage, 30 day supply emergency food, 30 days food supply, about food safety, about gmo, about monsanto, AdventureReady, ApocalypseReady, augason farms, BackpackingGear, BePrepared, Blackouts, BombCyclonePrep, BombCycloneReady, bucket food, bug out bag, bug out bag supplies, bugout bag supplies food, bugout bag survival kit, bugout gear, bulk emergency food, bulk food survival, BushcraftSkills, Camping food, canned food, Category_News, ClimateChangePreparedness, CommunityStrength, CommunitySurvivalStrategies, dangers of gmo, datrex emergency food, disaster food, disaster food kits, disaster kit, disaster kit food, disaster preparedness, disaster preparedness food, Disaster Readiness, disaster supplies, DisasterPreparedness, DisasterReadiness, DisasterReady, DisasterResponse, DisasterSafetyTips, doomsday food, dry food, dry food emergency, earthquake food, earthquake food supplies, earthquake kit, earthquake kit food, Earthquake Preparedness, earthquake survival food kit, earthquake survival kit, earthquake survival kit food, EarthquakePreparation, EarthquakePreparedness, EarthquakeReadiness, EarthquakeSafety, emergency, emergency bars, emergency food, emergency food 30 day, emergency food augason farms, emergency food bar, emergency food bucket, emergency food gluten free, emergency food kit, emergency food kits, emergency food ration, emergency food storage, emergency food supply, emergency food supply 30 day, emergency food supply family, emergency food supply gluten free, emergency food supply wise company, emergency food survival, emergency food tablets, emergency food tabs, emergency food wise, emergency food wise company, emergency foods, emergency foods supply, emergency gluten free food, emergency kit, emergency kit food, Emergency Kits, emergency meal, emergency meals, emergency preparedness, emergency preparedness food, emergency preparedness kit, emergency ration, emergency ration bars, emergency ration food, emergency rations, emergency rations long shelf life, emergency ready eat meals, emergency supplies, emergency supplies food, emergency supply, emergency survival food supply, emergency survival kit, emergency survival rations, emergency tabs, emergency vegan food supply, emergency water, emergency water pouches, EmergencyDiet, EmergencyFoodSupply, EmergencyKit, EmergencyNutrition, EmergencyPreparation, EmergencyPreparedness, EmergencyPrepWithConfidence, EmergencyReadiness, EmergencyReady, eSportsNutrition, ExtremeWeatherPrep, FaithFriendlySurvival, family survival food, FamilyEmergencyKit, FamilyEmergencyPrep, FamilyPrep, FamilyPreparedness, FamilySafety, FamilySafetyFirst, FamilySafetyHacks, fda gmo, FloodRecovery, food 30 day supply, food bars emergency, food bars survival, food emergency kit, food emergency supply, food gmo, food ration, Food Shortage, food storage 30 day, food storage supply, food supply 1 year, food supply 30 day, food supply emergency, food supply survival, food survival, food tablets, food tablets survival, food tabs, foods with gmo, foodsupply, freeze dried food, freeze dried food survival, freeze-dried foods have some drawbacks. For instance, freeze-dried meals, GamerFuel, GamingMarathon, genetic engineering, genetic roulette, genetically, genetically altered foods, genetically modified food, genetically modified food crops, genetically modified soy, gluten free emergency food, gluten free emergency food supply, gluten free mre meals, gluten free survival food, GlutenFreeEmergencyFood, GlutenFreeEmergencyKit, GlutenFreeLifeSaver, GlutenFreePreparedness, GlutenFreeReadiness, GlutenFreeSurvival, GlutenFreeSurvivalKit, GlutenFreeSurvivalTabs, GlutenFreeTabs, gmo, gmo canola, gmo corn, gmo cotton, gmo cottonseed, gmo feed, gmo food in america, gmo food products, gmo food safety, gmo health, gmo in food, gmo soy, gmo soybeans, gmo studies, gmo sugarbeets, gmo testing, gmos environment, gmos food, gmos in food, health and safety, health risks of gmos, healthy diet, healthy eating, HealthyEmergencyFood, high calorie food bars emergency, high calorie survival bars, Hiking food, HikingEssentials, hurricane food preparedness, hurricane food storage, hurricane season 2024, Jeffrey M. Smith, Jeffrey Smith, JewishEmergencyKit, JewishFamilies, JewishFamiliesPrepare, JewishFamilyPreparedness, KoreanJapaneseReadiness, KosherEmergencyFood, KosherPreparedness, label gmos, life straw, lifeboat rations, long shelf life food, long term food, long term food storage, long term food supply, long term storage food, LongShelfLife, LongShelfLifeFood, LongTermFoodStorage, mainstay emergency food, meal bars survival, meal ready to eat, mercola, military food, military meal, military ration, military rations, military surplus food 2020 emergency meal complete camping prep tablets year supply foods american replacement tab mre pack date buy tablet army bulk ration gluten packs vegan, monsanto, mountain food, mountain house, mountain house food, mountain house meals, mre, mre gluten free, mre meal, mre meals, mre meals vegan, mre's meals ready eat, mre's meals ready to eat, mres, natural news, NaturalDisasterPrep, NaturalDisasterPreparation, NatureLovers, no gmos, non gmo ingredients, non perishable food, non-gmo, non-gmo shopping guide, NonGMOEmergencyFood, NonGMOEmergencyTabs, NonGMOProtection, NonGMOSafety, NonGMOSurvivalFood, nonperishable food for tropical storm, Nutritional Security, NutritionInCrisis, Okinawa Earthquake, one month food supply, OutdoorAdventure, OutdoorSafety, patriot food survival, PostCollapseCommunity, prepper food, prepper food supplies, preppers food, preppers food supplies, ration, ration bars, ration bars emergency, ration food, ration survival, rations 30 day, rations mre, ready-to-eat meals, Resilience, risks of gmo, roundup ready, safety in food, safety of genetically modified foods, SafetyFirst, SafetyMeasures, Seeds of Deception, SeismicSafety, SevereWeatherPrep, SevereWeatherReadiness, SevereWeatherReady, SevereWeatherSafety, SevereWeatherSurvival, shelf-stable foods, shop non-gmo, solar flare protection, sos emergency ration, storm survival food, StormPreparedness, StormReady, StormSafety, StormSafetyTips, such as a 25-year shelf life (depending on the food) and low cost. However, survival, survival backpack, survival backpacks, survival bars, survival dry food, survival emergency food, survival food, survival food 25 year, survival food 25 year shelf life, survival food bars, survival food kit, survival food ration, survival food tablets, survival food tabs, survival foods, survival gear, survival gear and equipment, survival kit, survival kit food, survival kits, survival meals, survival ration, survival rations, survival storage food, survival tab, survival tablets, survival tabs, survival tabs 25 year shelf life, survival tabs 60 day, survival tabs emergency food, survival water, SurvivalGuide, survivalhacks, SurvivalNutrition, SurvivalPrep, SurvivalTablets, survivaltabs, SurvivalTabs GlutenFreeSurvival, SurvivalTabsAdvantage, SurvivalTabsEssentials, SurvivalTabsReady, SurvivalTabsUnity, SurvivalTabsUses, SurvivalTactics, SurvivalTips, SustainableSurvival, TendonStormPrep, TexasFlooding, TexasStrong, The survival food market is currently dominated by freeze-dried foods. These foods have gained popularity due to advantages, the survival tabs, the survival tabs emergency food, TheSurvivalTabs, tipping point network, TogetherWeSurvive, TornadoRecovery, Tropical storm food list, Tsunami Safety, vegan emergency food, vegan food rations, vegetarian emergency food, vegetarian emergency food supply, water for emergencies, water purification tablets, WeatherEmergencyPrep, what are gmo, what is gmo, why gmo, WildernessSurvival, wise company emergency food, wise company food, wise food, wise foods emergency food, year supply food, ZombieOutbreakTips