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Sugar Calculator (Grams to Teaspoons)
Free sugar calculator: add drinks and snacks to see your free sugars in grams and teaspoons against the NHS advice of no more than 30 g a day for adults.
Sugar calculator
Add up the free sugars in your day and see it in teaspoons. Values are typical: check the label for your exact product.
Free sugars today
What counts as free sugar?
- Sugar added to food and drinks, plus honey, syrups, fruit juice and smoothies.
- Sugar naturally in whole fruit, vegetables and milk doesn't count towards the 30 g.
- On labels, “carbohydrates of which sugars” includes both, so the free sugar may be a bit lower.
✅ Rules last checked:
📚 Official sources: NHS: Sugar: the facts
We build every tool from the official rules and re-check them when they change. Always confirm with the official source before you rely on a result.
🛠️ Spotted a mistake or an out-of-date rule? Tell us
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Questions people ask
How many teaspoons is 30 g of sugar?+
About 7 teaspoons (a level teaspoon is about 4 g).
Is the sugar in fruit bad?+
Sugar inside whole fruit, vegetables and milk isn't counted as free sugar. Juice and smoothies are counted, so keep them to one small glass (150 ml) a day.