Hidden Sugar Checker

Add up a day's packaged foods and drinks and see the added sugar in teaspoons, against the daily limit for your child's age.

Example day shown. Change it to match yours.
Who is eating?
Today's foods and drinksTypical added sugar across leading Indian brands, from their nutrition labels (checked October 2026). Brands vary, so check the "Added sugars" line on your own pack.
Add from your own label
g

How this is worked out

  • 1 teaspoon of sugar β‰ˆ 4 g.
  • Under 2 years: no added sugar (ICMR-NIN Dietary Guidelines for Indians, 2024).
  • Adults: 20–25 g of sugar a day at most, and under 5% of daily energy (ICMR-NIN, 2024). This checker uses 25 g.
  • Children 2–18: ICMR-NIN advises avoiding foods and drinks with added sugar, and gives no separate gram figure. This checker uses the adult 25 g ceiling; children need less food than adults, so less sugar is better.
  • Jaggery, honey, coconut sugar and syrups are sugar too. "No refined sugar" is not the same as "no sugar".
  • Every packaged food in India must show "Total sugars" and "Added sugars" on its nutrition label (FSSAI Labelling and Display Regulations, 2020).

How to read sugar on an Indian food label

Every packaged food sold in India must list Total sugars and Added sugars in its nutrition table (FSSAI, 2020). Look at the Added sugars line and the serving size. Divide the grams by 4 to get teaspoons.

How much is too much?

Who Advice
Under 2 years No added sugar at all (ICMR-NIN, 2024)
Children 2–18 Avoid foods and drinks with added sugar (ICMR-NIN). This checker uses 25 g as an upper limit.
Adults 20–25 g a day at most (ICMR-NIN, 2024)

Common questions

Is jaggery healthier than sugar?

Jaggery is less refined than white sugar, but it is still sugar and counts toward the daily limit. The same goes for honey, coconut sugar and date syrup.

Where do the example figures come from?

They are typical added-sugar values for leading Indian brands in each category, taken from their nutrition labels in October 2026. Brands vary, so use the "Add from your own label" box for the exact figure on your pack.

Is anything I type saved?

No. Everything is worked out on your device.

These calculators give general information and are not a diagnosis. Please speak to your paediatrician, gynaecologist or a registered dietitian about any concern. Checked against IAP, ICMR-NIN and MoHFW guidance, October 2026.