Sugars are simple carbohydrates found naturally in fruit and milk and added to many packaged foods; your body breaks them down to glucose for energy3.
Sugars and most starches become glucose, which circulates in the blood to be used as energy3.
Simple sugars are used quickly, causing a rapid rise in blood sugar and insulin release4.
Extra glucose is stored in the liver and muscle until more energy is needed4.
Sugar has four calories per gram, so 15 g of sugar adds 60 calories7.
| Food and serving | Amount |
|---|---|
| Apple, 1 large | 25 g |
| Grapes, ¾ cup | 20 g |
| Watermelon, 2 cups | 20 g |
| Banana, 1 medium | 19 g |
| Pear, 1 medium | 16 g |
| Sweet cherries, 1 cup | 16 g |
| Orange, 1 medium | 14 g |
| Pineapple, 2 slices | 10 g |
| Strawberries, 8 medium | 8 g |
Sugars that occur naturally in fruit and milk count toward Total Sugars but not toward Added Sugars2. Amounts per serving from6.
Includes sugars naturally in milk and fruit plus any added sugars; no Daily Value is set for it1.
The "Includes Added Sugars" line shows sugars added in processing or from syrups, honey and juice concentrates2.
Fruit contains fructose and glucose, and milk contains lactose7.
The same reference table draws the reference lines on your charts in Ayuvo. Needs differ in pregnancy and breastfeeding, which are not covered here.
Signs like these have many possible causes. They are a reason to talk to a clinician, not to self-treat.
A blood glucose test measures glucose in your blood, and HbA1c reflects your average blood glucose over the past 3 months; both track blood sugar, not intake8.
Labs use different units and ranges. Your clinician reads a result alongside your history and other tests.
Total Sugars on the Nutrition Facts label includes sugars naturally in foods like milk and fruit plus any added sugars. Added Sugars covers only sugars added during processing, packaged sweeteners, syrups, honey and concentrated fruit or vegetable juices.
No recommendation has been made for the total amount of sugar to eat in a day, so no Daily Reference Value exists for Total Sugars. Guidance focuses on added sugars instead.
Fruit naturally contains fructose and glucose, and milk contains lactose. These naturally occurring sugars aren't counted as added sugars, and they come in foods that also provide other nutrients.
Ayuvo charts sugar by day, week, month and year, with the reference lines from this page, personalised by age and sex where they differ. Supplements you log in Medications count too. Free, with no account.
Or read the code: Ayuvo is open source
Facts on this page come from these sources, checked on the dates shown. Intake numbers come from Ayuvo's shared reference table, which cites the sources marked for them.
General information, not medical advice. This guide is for healthy adults and does not cover pregnancy, breastfeeding, children or medical conditions. It cannot diagnose or treat anything. Talk to a clinician before starting high-dose supplements, or if you think you may have too little or too much of a nutrient. Spotted an error? Email us.