How much sugar do I eat? The recommendation is not to have more than five teaspoons a day. If you take less, even better. Look at the list below to check. Food Amount Teaspoons of Sugar Biscuits: Chocolate Digestive 1 Biscuit (17g) 1 Digestive 1 Biscuit (15g) ½ Ginger Nut 1 Biscuit (9g) ¾ Rich Tea 1 Biscuit (8g) ¼ Chocolate coated biscuit 1 Biscuit (25g) 2 Breakfast: Rice Krispies Small bowl (30g) ½ Bran Flakes Small bowl (30g) 1 Coco Pops Small bowl (30g) 2 Cornflakes Small bowl (30g) ½ Frosties Small bowl (30g) 2 ½ Muesli 2 Tablespoons (40g) 2 Shredded Wheat 1 Biscuit (25g) 0 Sugar Puffs Small Bowl (30g) 2 Weetabix 1 Biscuit (19g) 0 Special K Small bowl (30g) 1 Porridge Large bowl 0 Cakes: Flapjack 1 slice (90g) 6 Doughnut 1 Ring (60g) 2 Fruit Cake Small Slice (60g) 5 Fruit Pie 1 Individual (65g) 4 Jam Tart 1 Small (40g) 2 ½ Plain Sponge Cake Medium Slice (50g) 3 Sandwich Cake / Swiss Roll Small Slice (30g) 2 ½ Plain Scone 1 (50g) ½ Scotch Pancake 1 Small (30g) ½ Desserts: Ice Cream 1 Scoop (50g) 2 ½ Individual Mousse/Dessert Small Tub 2 ½ Instant Whip Quarter Packet made up 2 ½ Jelly Small tub 3 ½ Sponge Pudding with Jam Small Slice (110g) 5 ½ Tinned Fruit in Juice Half large tin (205g) 3 Tinned Fruit in Syrup Half large tin (205g) 6 Tinned Rice Pudding Half tin (200g) 3 Trifle Individual (125g) 4 Yoghurt, with sugar Small Carton (150g) 5 Yoghurt, sugar free Small Carton (125g) 2 Visit our website: www.nhsaaa.net All our publications are available in other formats Drinks: Blackcurrant Cordial 1 Carton (200mls) 4 Fizzy Drinks – with sugar 1 Bottle (500mls) 11 Fizzy Drink “Diet “ type 1 Can or bottle 0 Lucozade Energy 1 Bottle (380ml) 11 Energy drink eg Red Bull, Monster Relentless 1 Can (250ml) 6 Orange Juice 1 Glass (200ml) 4 Flavoured water with sugar 1 Bottle (500mls) 5 ½ Smoothie 1 Glass (200ml) 5 Orange/lemon squash 1 Glass (200ml) 2 ½ Drinking Chocolate 3 Teaspoons (20g) 2 ½ Tea or Coffee no Sugar Cup or mug 0 Sauces: Most Bottled types 3 Teaspoons (15g) 1 Spreads: Jam, Marmalade, Honey 3 Teaspoons ( 15 g) 2 Sweets: Aero 1 Bar (40g) 2 Boiled Sweets Quarter Pound (120g) 20 Bounty 2 Pieces (57g) 5 ½ Chocolate, Milk or Plain 1 Small Bar (42g) 5 Crunchie 1 Bar (45g) 5 Kit Kat 4 Fingers (45g) 5 Lion Bar 1 Bar (50g) 4 ½ Snickers 1 Bar (48g) 4 Maltesers 1 Small Packet (37g) 4 Mars 1 Medium Bar (68g) 7 Polo Mints 1 Tube 6 ½ Smarties 1 Tube (21g) 2 ½ Toffees Quarter Pound (120g) 11 Milky bar giant buttons Medium bag (25g) 3 Milky way 2 pieces (43g) 5 ½ To find your daily total: Add up your total from foods on this list: Teaspoons Add up the total teaspoons added to drinks,cereals, in cooking etc per day. Teaspoons Your Daily Total: Teaspoons For good health you should aim to keep your total below 5 teaspoons sugar each day and much less for children. When looking at food labels check Carbohydrates and look for “of which sugar”: A lot of sugar is more than 22.5g sugar per 100g food A little sugar is less than 5g sugar per 100g food Department of Nutrition and Dietetics ND16-007-CC/PIL16-0098 Follow us on Twitter @NHSaaa Find us on Facebook at www.facebook.com/nhsaaa.