How to work out how much sugar is in the food and drinks we eat

All food labels list carbohydrates (of which sugars) in grams. That’s why Public Health England use grams as the measurement to tell you if food or drink contains too much sugar.

It’s useful to know that 4g = 1 teaspoon of sugar or 1 sugar cube. Adults should have no more than 7.5 teaspoons/sugar cubes per day (30g).

To help you visualise what this much sugar looks like, here’s how some of your favourite foods measure up in teaspoons/sugar cubes:

Food or Drink

Teaspoons*Grams*
40g chocolate bar6.526
500ml bottle of Cola13.554
120g flapjack7.530

30g bowl of frosted cereal

2.7511
200g baked beans2.510
1 large dollop of ketchup1
4


*based on approx. quantities; taking an average from a collation of popular brands and supermarket products