How much sugar should a child have a day?

When we talk about kids’ nutrition, most of the conversation focuses on what children should be eating. Plenty of colorful fruits and vegetables, lean proteins, dairy or calcium-rich foods, fiber, and healthy fats. These foods support their energy levels and give their growing bodies what they need for healthy development.

But then there’s sugar, another part of the conversation that can be totally confusing. As parents, we know the importance of limiting sugar, but it often feels like we’re supposed to be avoiding it altogether. In reality, that’s not practical or realistic. Between birthday parties, school snacks, and holiday treats, most kids are going to have some sugar in their diet (and that’s perfectly ok!).

So the real question boils down to how much sugar is reasonable in a day. What do experts recommend? How much is considered too much? In this article, we’ll break down everything you need to know about sugar and kids, including what the current guidelines recommend.

How much sugar is OK for kids?

First, it’s important to clarify that we’re talking about added sugars, not the natural sugars found in whole foods like fruits, vegetables, starches, or dairy. Natural sugars come packaged with important nutrients like fiber, vitamins, and minerals, which are all part of a healthy diet. Added sugars are sugars that are added to foods and drinks during processing or preparation.

So, how much sugar should a kid have in a day? Here’s the scoop from the newly updated Dietary Guidelines for Americans:

• Infancy and early childhood (birth to 4 years): Avoid added sugars.

• Middle childhood (5 to 10 years): No amount of added sugar is recommended.

• Adolescence (11 to 18 years): Teens should significantly limit sugary drinks and energy drinks and reduce highly processed foods that contain large amounts of added sugar.

These updated guidelines take a stronger stance than previous recommendations. Earlier guidelines suggested avoiding added sugars until age 2, but the newer guidelines extend that recommendation until age 10. While that may sound ideal, it’s not always realistic for most families. Plus, the goal isn’t complete avoidance or restriction, rather about balance within an overall healthy diet.

A more practical recommendation comes from the American Academy of Pediatrics (AAP), which suggests limiting added sugar to less than 25 grams per day (about 6 teaspoons) for children ages 2 and older. For many families, this guideline is a more manageable target than trying to avoid added sugars altogether. 

What is a high level of sugar?

A helpful way to understand how much sugar is in a food is by looking at the daily value (DV) on the Nutrition Facts label. The DV shows how much a nutrient in one serving contributes to the total amount recommended for a day. As a general rule, 20% DV or more of added sugars per serving is considered high. Foods like soda, sweetened cereals, candy, pastries, and many packaged snacks can rack up that amount of sugar pretty quickly.

Nutrition labels and sugars

Nutrition information can appear in a few different places on food packaging, including the Nutrition Facts label and the ingredient list. 

Labels on the back of packaging

On the back of most packaged foods, you’ll find the Nutrition Facts label. This label shows the total sugar per serving and also separates out added sugars.

• Total sugar includes both naturally occurring sugars and added sugars.

• Added sugars are sugars that are added during processing or preparation.

For example, if a food lists sugar but 0 grams of added sugar, that sugar is coming from natural sources. Foods like unsweetened yogurt or packaged fruit (such as a container of sliced apples) may contain natural sugars but no added sugar. On the other hand, foods like candy, chocolate bars, and many desserts will list a specific amount of added sugar on the label.

Ingredients list

Another helpful way to spot added sugar is by looking at the ingredients list. Ingredients are always listed in order from the most to the least amount used in the product. If sugar appears near the top of the list, the food likely contains a significant amount of added sugar.

Added sugars can go by many different names on ingredient lists. Some common ones include:

• Cane sugar

• Brown sugar

• High-fructose corn syrup

• Corn syrup

• Fructose

• Sucrose

• Glucose

• Dextrose

• Maltose

• Molasses

• Maple syrup

• Brown rice syrup

• Agave syrup

• Honey

Recognizing these alternative names for sugar can make it easier to spot when sugars have been added to foods and drinks, even when the word “sugar” isn’t used directly.

Food and drinks to keep an eye on

Many everyday foods and drinks can be surprisingly high in added sugars. Here are foods to look out for:

• Breakfast cereals 

• Sauces and dressings 

• Carbonated beverages 

• Fruit juice 

• Applesauce 

• Granola or protein bars 

• Flavored milks

• Flavored yogurts 

Top tips and simple swaps

Cutting back on added sugar doesn’t have to be complicated or feel restrictive. Small, practical changes can make a big difference over time.

Swap out sugary drinks

Sugary drinks, like soda, juice, sports drinks, and flavored waters, are the biggest source of added sugar for kids. Regularly drinking them can contribute to weight gain, cavities, and other health issues. Here are ways to cut back:

• Offer water at home and save sugary drinks for special occasions.

• Flavor water with citrus, berries, or mint.

• Dilute juice with water and slowly reduce the juice over time.

Add more whole foods

Fruits, vegetables, plain yogurt, nuts, seeds, and beans are naturally low in sugar and nutrient-rich. Replacing sugary snacks with whole foods makes it easier to cut sugar without feeling deprived.

• Swap flavored yogurt for plain yogurt with whole fruit.

• Offer trail mix with nuts, seeds, and dried fruit instead of sugary granola bars.

• Add sliced veggies to meals whenever you can.

Make family meals a priority 

Kids who have regular family meals tend to have healthier eating habits overall. Mealtime helps kids:

• See parents enjoying healthy foods.

• Get involved in cooking, which builds a positive relationship with food.

• Practice mindful eating instead of eating with distractions. 

Cook at home more often

Home-cooked meals give you full control over ingredients, like limiting added sugars. You can reduce your family’s intake of added sugars while also enjoying your family favorites. Here are some ideas:

• Make homemade sauces with fresh veggies and herbs instead of using ones filled with sugar. 

• Top pancakes or waffles with a homemade berry compote instead of syrup.

• Use applesauce or mashed bananas for natural sweetness in desserts or baked goods. 

Set boundaries

It’s okay to decide when sweets are allowed. Setting limits helps kids learn balance and understand moderation. Every family will have their own boundaries, so it may take time and some trial and error to find what works best. 

The bottom line

If you’re wondering, how many grams of sugar per day for a child, it’s helpful to keep the numbers in mind, but don’t let them be the only focus. Instead, think about the bigger picture and emphasize whole, nutrient-rich foods, encourage balanced meals, and build a balanced, flexible, and enjoyable approach to food that your child can carry into adulthood.