Nutrition & Diet

Sugar Intake Awareness Checker

Tick everything you ate or drank yesterday — get an estimated teaspoons-of-sugar count.

This is an original awareness checklist built for this site. It estimates the teaspoons of added sugar in the foods and drinks you had yesterday, not a clinical measure of hydration or metabolism. The World Health Organization advises limiting free sugars to less than 10% of total daily energy intake. Use this result as a conversation starter, not a diagnosis.

  1. Chai with 2 tsp sugar (per cup) (None, 1 serving, 2+ servings)
  2. Coffee with sugar (per cup) (None, 1 serving, 2+ servings)
  3. Soft drink / cola (250 ml) (None, 1 serving, 2+ servings)
  4. Packaged biscuits (4 pieces) (None, 1 serving, 2+ servings)
  5. Mithai / sweets (1 piece) (None, 1 serving, 2+ servings)
  6. Chocolate bar (small) (None, 1 serving, 2+ servings)
  7. Ice cream (1 scoop) (None, 1 serving, 2+ servings)
  8. White bread (2 slices) (None, 1 serving, 2+ servings)
  9. Sweetened curd / yoghurt (None, 1 serving, 2+ servings)
  10. Fruit juice (200 ml) (None, 1 serving, 2+ servings)
  11. Energy drink (250 ml) (None, 1 serving, 2+ servings)
  12. Flavoured milk (None, 1 serving, 2+ servings)
  13. Breakfast cereal (1 bowl) (None, 1 serving, 2+ servings)
  14. Ketchup / sauces (2 tbsp) (None, 1 serving, 2+ servings)
  15. Jam / honey on toast (None, 1 serving, 2+ servings)
  16. Sweetened nuts/granola bar (None, 1 serving, 2+ servings)
  17. Cake / pastry (1 slice) (None, 1 serving, 2+ servings)
  18. Sweetened lassi / milkshake (None, 1 serving, 2+ servings)
  19. Halwa / kheer (1 bowl) (None, 1 serving, 2+ servings)
  20. Sweetened protein shake (None, 1 serving, 2+ servings)

What your score means

9 tsp or less — Within range. Your estimated added-sugar count is at or below the daily limit this checker uses.

10-14 tsp — Slightly over limit. You are roughly 1 to 5 teaspoons over the limit this checker uses. Cutting back one sweetened drink or snack often helps.

15 tsp or more — High sugar intake. You are more than 5 teaspoons over the limit this checker uses. Reducing packaged sweets and sweetened drinks is worth prioritising.

Frequently asked questions

Is this a medical test?

No. It is an educational self-check that adds up rough sugar estimates from common items. It cannot measure your actual blood sugar or metabolic health.

Why does the checker use 9 teaspoons as a limit?

Nine teaspoons is the daily cut-off built into this awareness tool to keep the result easy to understand. It is not a direct WHO conversion.

Are my answers stored?

They stay in your browser unless you sign in and choose to save the result to your account.

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