How much sugar is in my drink? Compare drinks
Pick up to five drinks and how many you have. The tool shows grams of sugar, level teaspoons and calories, and compares the total with the WHO limit for free sugars.
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How to use the sugar comparison
Choose a drink in each row and set the number of servings. Add rows to compare more drinks. Teaspoons use the WHO example: 50 g is about 12 level teaspoons, so about 4.2 g per teaspoon.
What the WHO limit means
The WHO says free sugars should be limited to less than 10% of total daily energy intake, which is equivalent to 50 g (about 12 level teaspoons) for a person of healthy body weight eating about 2,000 calories a day. Limiting them further to 5% or less (about 25 g on that diet) may provide additional health benefits. Your own limit depends on how much you eat.
Total sugars and free sugars
The USDA lists total sugars. The WHO limit is for free sugars, which are sugars added to food and drinks plus the sugars in honey, syrups and fruit juices. That is why this tool covers soft drinks, iced tea, juice drinks and similar drinks, and leaves out milk and whole fruit. The WHO also notes that most fruit juices, even without added sugars, contain significant amounts of free sugars that should be limited.
Where the numbers come from
Sugar and calories per serving are computed from USDA FoodData Central values per 100 g and the USDA serving weight (read 2 Nov 2026): USDA FoodData Central. The limit is from the WHO: Healthy diet fact sheet (read 2 Nov 2026). Recipes and brands differ: check the label of the drink you buy.
General information, not medical advice.
Free download
Juice, Soda and Water Storage Chart (PDF)
How long juice, soda, coconut water and bottled water last, opened and unopened. Every line shows its source and the date we read it. Print it and keep it where you store your drinks.
- Cartons, fresh-squeezed, bottled lemon and lime juice, apple cider
- Soda, mixers, bottled water and drink mixes
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We use your email only for this download.Also free:
Home Bar Storage Chart (PDF)Milk and Dairy Storage Chart (PDF)Coffee, Tea and Hot Drinks Storage Chart (PDF)Drink Strength, Calories and Units Cheat Sheet (PDF)Want the full pack? About 10 printable sheets: a larger chart for each drink type, a “has it gone off?” checklist, date labels, a party planner and an inventory sheet.