Printable Sugar Tracker Log
Generate a free printable sugar-intake log: daily detailed pages or a weekly grid, with your own daily limit printed on the sheet. Preview it live, then print or save as PDF.
25 g = WHO ideal target · 50 g = ceiling at 2,000 kcal
1 page — one per day
Preview — this is exactly what prints
Tip: choose "Save as PDF" in the print dialog
Daily sugar log · Day 1
Date
| Food or drink item | Sugar (g) | Running total |
|---|---|---|
| Breakfast | ||
| Lunch | ||
| Dinner | ||
| Snacks | ||
| Drinks | ||
| Daily total | of 25 g ☐ under · ☐ over | |
Quick reference
- 1 teaspoon sugar = 4.2 g · 1 sugar cube ≈ 4 g · 1 g sugar = 4 kcal.
- On labels, use the "Added Sugars" line (US) or "of which sugars" (UK/EU). Whole fruit, vegetables, and plain milk don't count toward your 25 g limit.
- Common values: cola 330 ml ≈ 35 g · energy drink 250 ml ≈ 27 g · chocolate bar 45 g ≈ 24 g · flavoured yogurt 125 g ≈ 12 g · ketchup 1 tbsp ≈ 4 g.
Printed from sugarintaketracker.com — sugar tools. Guideline-based estimates, not medical advice.
Why a paper sugar log works
Self-monitoring is the single most consistent behaviour-change technique in nutrition research, and paper does it with zero friction to start: no app, no account, no phone at the dinner table. Writing each item by hand also makes you notice it — the average US adult eats about 17 teaspoons of added sugar a day (roughly 68–70 g), nearly triple the WHO ideal target of 25 g, and almost nobody believes that number until they've logged an honest week. A sheet on the fridge has one more advantage a phone app doesn't: everyone in the household can see it, which quietly keeps you honest.
How to fill in the log
- Write every item with added sugar — meals, snacks, and especially drinks, which are the biggest single source for most people.
- Find the grams: on packaged food use the "Added Sugars" line (US) or "of which sugars" (UK/EU). For anything without a label, the Sugar in Food Checker covers 120+ everyday foods, and the Sugar in Drinks Calculator handles sodas, juices, and coffees by size.
- Keep the running total (daily layout) — adding as you go is the whole point. Watching 25 g shrink to 8 g by lunchtime changes what you pick at 4 pm.
- Close the day: compare the total to your printed limit and tick under or over. A week of ticks tells you more than any single day.
What limit should be on the sheet?
The default 25 g is the WHO ideal target — 5% of energy on a 2,000-calorie diet, with 50 g (10%) as the ceiling. The American Heart Association's fixed numbers are about 25 g for women and 36 g for men, and under 25 g per day for children aged 2–18. If you're consistently far over, don't print an aspirational number you'll blow through by breakfast — set a limit you can actually hit this month, then tighten it.
Paper first, then automatic
Most people need two or three weeks of paper logging before the gram values of their usual foods stick. After that, the Sugar Intake Tracker app is the low-effort way to keep going: it does the running total for you, compares every day against your limit, and stores the history in your browser. All figures here are guideline-based estimates for generally healthy people — not medical advice.
Frequently asked questions
Do I need an account to use the printable log?+
No account and no download gate. Choose a layout, set your daily limit, and print as many copies as you like straight from the browser, or use your print dialog's 'Save as PDF' option to keep a digital version.
How do I know how many grams of sugar to write down?+
Read the nutrition label: in the US use the 'Added Sugars' line, in the UK/EU use 'of which sugars' and remember it includes natural milk and fruit sugars too. For unpackaged food, a lookup table helps — our Sugar in Food Checker covers 120+ everyday foods per serving. As anchors: a 330 ml cola is about 35 g, a 45 g chocolate bar about 24 g, and a tablespoon of ketchup about 4 g.
Should I log total sugar or added sugar?+
Log added (free) sugars — sugar put into food by manufacturers or you, plus the sugar in honey, syrups, and fruit juice. Sugar naturally present in whole fruit, vegetables, and plain milk doesn't count toward WHO or AHA limits, so an apple logs as 0 g even though it contains natural sugar.
What daily sugar limit should I print on the sheet?+
The default 25 g is the WHO ideal target (5% of energy on a 2,000-calorie diet); the WHO ceiling is 50 g (10%). The American Heart Association suggests about 25 g for women and 36 g for men, and under 25 g per day for children aged 2–18. Pick the number that matches your goal — the sheet works the same either way.
Should I choose the daily or the weekly layout?+
Start with the daily detailed layout if you're new to tracking — the running-total column makes you feel the limit shrinking with every item, which is where most of the learning happens. Switch to the weekly grid once you know your usual numbers: one page on the fridge covers the whole week at a glance.
Can I use this log if I have diabetes?+
You can use it to record intake, but the printed limits here are general population guidelines, not medical targets. If you have diabetes, prediabetes, or any condition affected by sugar, follow the individual targets from your clinician or dietitian — this tool is for general awareness, not medical advice.
Prefer the math done for you?
Paper is great for building the habit — but the Sugar Intake Tracker app adds up your grams automatically, compares each day to your limit, and keeps your history. No account, no app, and your data stays in your browser.
Meet the appAI estimate · You confirm · Your log stays on your device