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From craving to crashing: how much sugar is too much?
Written byJodi M Johnson
Reviewed byHeeral Patel
Got a sweet tooth? You're not alone. Find out how much sugar you really need, where it’s hiding and how to treat yourself without overdoing it
Our top picks
Rich, buttery flavour
Sula
Sula Butterscotch Sugar Free Sweets 42g
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€1.60
€2.20
Nostalgic cola taste
Free From Fellows
Free From Fellows Cola Bottles 70g
Buy one get one 1/2 price
€2.99
No palm oil, no GMOs
Free From Fellows
Free From Fellows Wine Gums 70g
Buy one get one 1/2 price
€2.99
We get it, life’s just a little better with something sweet. Whether it’s that post-lunch chocolate, a fizzy drink with dinner or “just one more” biscuit, sugar sneaks its way into our days more than we realise. And while there’s nothing wrong with having a sweet tooth (hey, we all do), knowing how much sugar is too much can help you strike the perfect balance between indulging and being kind to your body.
We’re diving into how much sugar you really need, where the sneaky stuff hides in everyday foods and how to satisfy cravings with smarter, no-added-sugar alternatives that still hit the spot.
How much sugar a day should we have a day?
The government says that free sugars (the kind added to food and drink, plus the natural ones in honey, syrups, juices and smoothies) should make up no more than 5% of your daily calories.1
So, whether you’re a fully grown sweet tooth or just starting out in nappies, here’s a look at how much sugar is recommended each day:
- adults should aim to keep free sugars to 30g a day, that’s about seven sugar cubes’ worth (yep, it adds up faster than you think)1
- kids aged seven to 10 should stick to no more than 24g of free sugars a day, that’s around six sugar cubes1
- for kids aged four to six, the sugar limit is 19g a day – that’s about five sugar cubes. Just enough for a little sweetness without going overboard1
- little ones aged two to three should have no more than 14g of free sugars a day – that’s around three and a half sugar cubes1
- for one-year-olds, the sweet spot is no more than 10g of free sugars a day – that’s about two and a half sugar cubes1
- there’s no set sugar limit for babies under one, but here’s the golden rule: skip the added sugar. Keep sweet treats to a minimum as tiny tummies don’t need the extra sweetness1
What foods have hidden added sugar?
Wondering how to tell if something’s high in sugar? The NHS has a handy guide to help make it easy:2
- high in sugar – 22.5g or more of total sugar per 100g
- low in sugar – 5g or less of total sugar per 100g
Some sugars are naturally found in foods like fruit, veggies and milk – and there’s no need to cut back on those. But just a heads-up, they’re included in the “total sugars” you see on food labels, along with added sugars, so it’s always good to know what you’re looking at (especially when it comes to your everyday go-tos).1
Breakfast foods
Surprise! That “healthy” breakfast might be hiding a sugar bomb – yep, many cereals and morning faves are sweeter than you’d think.
Try switching to lower-sugar cereals or those with no added sugar, such as plain wheat biscuit cereal, plain shredded wholegrain cereal, no-added-sugar muesli, porridge oats, wholemeal toast or natural yoghurt topped with chopped fruit.2
Sauces, condiments and more
You might expect sugar in cakes and sweets, but it also shows up in foods you wouldn’t peg as sugary at all. Think ready-made soups, stir-in sauces and even some "healthy-looking" ready meals – they can pack more sugar than you’d guess.2
As can eating out or grabbing a takeaway. Keep an eye out for dishes like sweet and sour, sweet chilli or certain curries – they often come with a sugar hit. Even salads can catch you out if they’re topped with sugary dressings or sauces like salad cream.2,3
And don’t forget condiments. A squeeze of ketchup might not seem like much, but it can contain up to 23g of sugar per 100g – that’s around half a teaspoon per serving. On their own, these amounts may seem small, but if you’re having them daily, it all adds up fast.2
It’s good to remember that sugar loves to hide, so it pays to check the label, even on your savoury favourites.
Drinks
You might be surprised to hear that almost a quarter of the added sugar in our diets comes from drinks, those fizzy favourites, sweetened juices, milkshakes and cordials can really stack up the sugar without you even realising. For example, just one can of regular cola can have a whopping seven teaspoons of sugar (that’s 35g).2
If you take sugar in your tea or coffee, try cutting back little by little, as one teaspoon holds 4g of sugar (16 kcal). And before you know it, your taste buds will adjust, or you could try switching things up with herbal teas.2
And while fruit juice might seem like a healthy choice, it can be sneaky too. Once the juice is squeezed out of the whole fruit, the natural sugars are released and that can spell trouble for your teeth.2
What’s a sugar rush and a sugar crash?
Ever felt on top of the world after a sweet treat, only to find yourself sluggish, foggy and cranky an hour later? That, friends, is the sugar crash – and yes, it’s very real.
When we consume a high-sugar snack (think pastries, soda, candy, even some “healthy” energy bars) our blood sugar spikes quickly. For a short while, you might feel energised, focused, maybe even a little superhuman. But here’s the catch: what goes up must come down.
After the spike (or sugar high), your body releases insulin to bring blood sugar levels back to normal, often overshooting the mark.4 That’s when the crash hits. Fatigue, irritability, brain fog and cravings for more sugar are all common symptoms.5,6 It’s your body asking, “What just happened?” and trying to stabilise.
The good news? Knowing what’s happening in your body is the first step to managing it. Sugar isn’t evil, and we’re not here to guilt you out of your favourite treats. It’s about balance and being mindful of how much added sugar sneaks into your daily routine, as this makes a big difference in how you feel throughout the day.
Craving something sweet but trying to steer clear of the usual sugar-loaded suspects? Sula Butterscotch Sugar-Free Sweets might just be your new favourite treat. These little gems pack all the rich, buttery flavour you love but with fewer nasties.
We’re talking no artificial flavours, no artificial colours, no aspartame, no acesulfame and absolutely no preservatives.
But the fun doesn’t stop at butterscotch. Sula’s full range of boiled sweets is basically a flavour adventure. From timeless classics like pear drops and mint humbugs to bold flavours like liquorice drops, there’s a sweet for every kind of craving.
And the best part? They come in a cute, super-convenient flip-top box. Toss one in your bag, desk drawer or car – these sweets are made for snacking on-the-go, wherever life takes you.
Who says cutting out sugar means cutting out fun? Not us – and definitely not Free From Fellows™. This cheeky new twist on Britain’s classic sweets brings you all your childhood favourites without a grain of added sugar in sight.
Yep, you read that right. These treats are totally added sugar-free, gluten-free and – wait for it – gelatine-free, which makes them perfect for those following a plant-based diet. It’s like they took all the fun parts of sweets and ditched the stuff no one really wants anyway.
These adorable soft and fruity little bear-shaped bites are bursting with lemon, apple, orange and cherry flavours.
So whether you're on the go, at your desk or just having a Netflix night, grab a bag and treat yourself to pure gummy joy.
Love that classic cola flavour but want a sweet treat that’s a little kinder to your body? Free From Fellows™ Cola Bottles are here to shake up your snack game in the best possible way.
These bottle-shaped beauties are fizzing with that nostalgic cola taste you know and love but with zero added sugar, zero gluten and absolutely no gelatine – meaning they’re suitable for plant-based diets.
Whether you're reliving your pick-n-mix days or just need a sweet hit without the guilt, these cola bottles are the ultimate feel-good treat. They’ve got all the flavour, all the chewy goodness and none of the stuff you’re trying to avoid.
Go ahead and open a bag, share (or don’t) and enjoy a trip down memory lane with a modern, plant-based twist. Cola never tasted so cool.
Big news for sweet lovers: the iconic Wine Gums you know and love just got a fabulous Free From Fellows™ makeover. That’s right, this classic favourite has officially joined the gang, and it’s bringing all the chewy, fruity joy without any of the stuff you’re trying to avoid.
Each 70g bag is packed with mouthwatering flavour, perfect for sharing whether you're chilling at home or out and about. And like the rest of the Free From Fellows™ lineup, these Wine Gums are completely added sugar-free, but you’d never guess it from the taste.
And here’s the cherry on top (or should we say, the berry?), they’re also gelatine-free, vegan-friendly and totally plant-based. No palm oil, no nuts, no GMOs – just seriously tasty sweets that everyone can enjoy.
So if you're after a classic treat with a modern twist, grab a bag of these guilt-free goodies. Free from all the nasties but full of nostalgic yum. What’s not to love?
Looking for a sweet treat that’s small in size but huge on flavour? Say hello to Free From Fellows™ Midget Gems – tiny gems that pack a berry big punch.
These chewy little beauties come in bold, juicy pomegranate and raspberry flavours and blackcurrant flavours. They’re fun, they’re flavourful and they’re totally moreish (you’ve been warned).
And, like all Free From Fellows™ sweets, these gems are added sugar-free, gelatine-free and 100% vegan, so you can snack happy without any of the usual worries. No artificial nonsense, just pure gummy joy in every bite.
Whether you’re on the go, need a little desk-side pick-me-up, or just fancy a throwback treat with a modern twist, these midget gems are here to shine.
Sweet, simple and totally snackable – now that’s what we call treasure.
The final say
There you have it, a quick guide to how much sugar we should be having, the sneaky places it likes to hide and some tasty, no-added-sugar treats to help you stay on track (tastily).
Remember, it’s not about cutting out sweetness altogether, it’s about being more aware of how much you’re having and making smart swaps when you can. Whether you're watching your own intake or keeping an eye on your little one's, those small changes can make a big difference.
Here’s to enjoying life’s sweet moments, just a little more mindfully. Craving something sweet right now? No problem. Check out our 4-ingredient choco-puffed protein bites made with our no added sugar swiss milk chocolate, perfect for enjoying as part of a healthy and balanced diet (and in moderation).
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. NHS. Sugar: the facts [Internet]. NHS. 2023. Available from: https://www.nhs.uk/live-well/eat-well/food-types/how-does-sugar-in-our-diet-affect-our-health/
2. NHS. How to cut down on sugar in your diet [Internet]. nhs.uk. 2022. Available from: https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/how-to-cut-down-on-sugar-in-your-diet/
3. CDC. Spotting Hidden Sugars in Everyday Foods [Internet]. Diabetes. 2024. Available from: https://www.cdc.gov/diabetes/healthy-eating/spotting-hidden-sugars-in-everyday-foods.html
4. NHS. Common questions about long-acting insulin [Internet]. nhs.uk. 2023. Available from: https://www.nhs.uk/medicines/insulin/long-acting-insulin/common-questions-about-long-acting-insulin/
5. NHS. Hypoglycaemia (low blood sugar) symptoms and treatment [Internet]. www.nhsinform.scot. 2023. Available from: https://www.nhsinform.scot/illnesses-and-conditions/blood-and-lymph/hypoglycaemia-low-blood-sugar/
6. NHS. Low Blood Sugar (hypoglycaemia) [Internet]. NHS. 2023. Available from: https://www.nhs.uk/conditions/low-blood-sugar-hypoglycaemia/
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