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How much sugar is in

the food we eat?


The WHO World Health Report 2003 recommended
that free (added) sugars should remain below 10% of
energy intake and consumption of foods/drinks containing free
sugars should be limited to a maximum of four times per day. This equates to
42g (approx. 7 teaspoons) for children, 48g (approx. 8 teaspoons) for adult women and 60g
(approx. 10 teaspoons) for adult men.
The following lists are by no means exhaustive but will act as a guide for use in discussion with
patients. It is also worth pointing out to patients that fat-free products are not necessarily
healthier because very often the sugar content is high.
Food/Drink

Amount

Approx. no.
of teaspoons
of sugar

Food/Drink

Amount

Approx. no.
of teaspoons
of sugar

Breakfast cereals:
All Bran
Bran Buds
Bran Flakes
Coco Pops
Museli
Shreddies
Shredded Wheat
Sultana Bran
Sugar Frosties
Sugar Puffs
Sugar Smacks
Sugar Snacks
Weetabix

1 x 30g serving
1 x 30g serving
1 x 30g serving
1 x 30g serving
2 tablespoons
1 x 30g serving
1 x biscuit
1 x 30g serving
1 x 30g serving
1 x 30g serving
1 x 30g serving
1 x 30g serving
1 x biscuit

1
1
1
3
1-2

0
1
3
2

Biscuits:
Bran Biscuits
Chocolate Digestive
Digestive
Ginger Nut
Plain Biscuit
(eg: Marie, Rich Tea)

1 x biscuit
1 x biscuit
1 x biscuit
1 x biscuit

3
2

2 x biscuits

1 x bar
1 x tube
2 x pieces
1 x bar
1 x bar
1 x bar
1 x bar
1 x small bar
1 x bar
1 x bar

3
10
4
6
5
7
4
6
4
6

Confectionery:
Aero
Boiled Sweets
Bounty
Cabana
Caramel
Chocolate Cream
Chocolate Fruit/Nut
Chocolate Milk
Chocolate, Whole Nut
Crunchie

Dolly Mixtures
Drifter
Fruit Gums
Galaxy
Kit Kat
Lion Bar
Liquorice Allsorts
Maltesers
Mars
Milky Way
Murray Mints
Picnic
Polo Mints
Rolo
Snickers

1 x small box
1 x packet
1 x tube
1 x bar
1 x bar
1 x bar
1 x small box
1 x packet
1 x bar
1 x bar
1 x packet
1 x bar
1 x tube
1 x tube
1 x bar

20
6
3
4
4
5
18
2
9
1
10
5
5
5
3

1 x bun
1 x medium slice
1 x medium slice
1 x bun
1 x medium slice
1 x medium slice
1 x medium slice
1 x medium slice
1 x small roll
1 x medium slice
1 x medium slice

1
2
5
1
3
2
3
2
2
1
4

Cakes:
Currant Bun
Chocolate Cake
Chocolate Cake & Icing
Doughnut
Fruit Cake
Fruit Pie
Jam Tart
Madeira Cake
Mini Roll
Sponge Cake
Sponge Sandwich

Spreads:
Chocolate Spread
Honey, Jam, Marmalade
Lemon Curd

2 x teaspoons
2 x teaspoons
2 x teaspoons

2
2
2

Sauces, Pickles, etc:


Brown Sauce
Mango Chutney
Sweet Pickle
Tomato Ketchup

3 x teaspoons
3 x teaspoons
3 x teaspoons
3 x teaspoons

1
1
1
1

Soups:
Packet Tomato
Packet Oxtail
Tinned Tomato
Tinned Vegetable

packet
packet
tin
tin

2
1
1
1

Drinks:
Squash/Juice Capri Sun Apple
J2O Orange/
Passion Fruit
Lipton Lemon Iced Tea
Oasis Summer Fruits
Ribena
Robinsons Be Natural
Apple & Strawberry
Robinsons Fruit Shoot
Blackcurrant & Apple
Robinsons Whole
Orange
Carbonated 7Up
Appletiser
Coca-Cola
Pepsi
Tango (King)
Schweppes Bitter Lemon

200ml

275ml
500ml
500ml
250ml

7
8
5
6

250ml

200ml

250ml

500ml
275ml
500ml
500ml
600ml
150ml

12
6
12
13
6
3

Flavoured Vitamin Waters Glaceau VitaminWater


Power C Dragon Fruit
500ml
Juice Doctor Tropical
Hydration Fix
500ml
Panda Orange &
Pineapple
330ml
This Water Orange &
Lemon
420ml

5
6
0
9

Volvic Touch of Fruits


Strawberry
V Water Detox
Dairy Benecol Drinking Yoghurt
Strawberry
Danone Actimel 0.1%
Strawberry
Flora Pro Active Yoghurt
Drink Strawberry
Frijj Chocolate Milk
Mars Refuel Sports
Muller Vitality Raspberry
Tesco Summer Fruits
Smoothie
Yop Drinking Yoghurt
Strawberry
Energy/Sports Gatorade Blackcurrant
Lucozade Original
Monster Energy
Red Bull
Relentless Energy
V Energy

500ml
500ml

5
2

67.5ml

100ml

100ml
500ml
440ml
100ml

1
13
14
2

330ml

500ml

15

500ml
380ml
500ml
473ml
500ml
250ml

7
8
13
12
12
6

Desserts:
Chocolate Mousse
Chocolate Sauce
Crme Caramel
Dream Topping
Ice Cream
Instant Custard
Instant Whip
Fresh Fruit Cream
Dessert
Fruit Flavoured Yoghurt
Jelly
Sponge Pudding with
Jam/Syrup
Tinned Fruit in Syrup
Tinned Rice Pudding
Trifle
Water Ice

2 x tablespoons
3 x tablespoons
2 x tablespoons
1 x sachet
1 x small block
1 x packet
1 x packet

3
6
2
2
9
7
10

1 x small carton
1 x small carton
1 x packet

3
3
19

1 x medium slice
1 x small tin
tin
2 x tablespoons
2 x tablespoons

5
5
2
2
2

Compiled by Ruth Lovering,


Oral Health Promoter
and available for download at

www.eludril.co.uk

www.elgydium.co.uk