How Much Sugar Do You Eat? Quiz
Answer 10 quick questions about your everyday eating habits and get an estimate of your daily added-sugar intake — compared against the WHO limits and the US average.
Question 1 of 10
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How many sugary drinks do you have on a typical day?
Cola, lemonade, sweetened iced tea, energy drinks — not diet versions.
How this quiz estimates your sugar intake
Every answer carries a hidden gram weight built from typical label values: a 330 ml can of cola at about 35 g, a 125 g pot of flavoured yogurt at about 12 g, a 45 g chocolate bar at about 24 g, a tablespoon of ketchup at about 4 g. Habits you reported as weekly are divided by seven to get a per-day average, so "a chocolate bar once or twice a week" contributes around 5 g a day rather than 24. The ten questions cover the categories that supply most added sugar in a typical Western diet — sugary drinks, juice, coffee-shop drinks, breakfast, yogurt, sauces, confectionery, baked goods, "low-fat" products, and dessert.
The result is deliberately rough. Brands vary, portions vary, and a quiz can't see your kitchen — so read your score as an order-of-magnitude estimate of added sugar, not a measurement, and definitely not a diagnosis. Sugar naturally present in whole fruit, vegetables, and plain milk isn't counted, which is exactly how the WHO limits are defined.
How to read your score
- 25 g or less: within the WHO's ideal (5% of energy) target — genuinely rare.
- 25–50 g: inside the official WHO ceiling of 10% of energy on a 2,000-kcal diet, but above the ideal.
- 50–90 g: above the guideline and near the US average of roughly 17 teaspoons (~68 g) a day.
- Over 90 g: approaching double the WHO ceiling — or beyond.
The 25 g and 50 g reference points assume a 2,000-calorie intake. If you eat noticeably more or less than that, the Daily Sugar Intake Calculator converts the WHO percentages into your own personal limit.
What to do with the number
Don't try to fix all ten categories at once. Your result screen names your single biggest source — cutting or swapping that one habit usually removes more sugar than trimming everything else combined, and the Sugar Swap Finder tells you exactly how many grams each swap saves. Then make the number visible: logging your days in the Sugar Intake Tracker app takes about thirty seconds and is what turns a one-off estimate into an actual trend.
Frequently asked questions
How accurate is this sugar intake quiz?+
It's a rough estimate, not a measurement. Each answer carries an average gram value from typical product labels — for example, a 330 ml cola at about 35 g or a 125 g flavoured yogurt at about 12 g — with weekly habits divided by seven. Your real intake depends on brands and portions, so treat the result as an order-of-magnitude starting point, and weigh what you actually eat if you want precision.
Does fruit count toward my sugar score?+
Whole fruit doesn't — the WHO limits cover free (added) sugars, and sugar naturally packaged in whole fruit, vegetables, and plain milk is excluded. Fruit juice and smoothies do count, though: juicing releases the sugars, and a 200 ml glass of orange juice carries roughly 17 g, which is why the quiz asks about juice separately.
What is the average sugar intake per day?+
The average US adult eats about 17 teaspoons of added sugar a day — roughly 68–70 g, well above the WHO's 50 g guideline ceiling for a 2,000-calorie diet and more than double the 25 g ideal target. If your quiz result is around that mark, you're normal for the population but well above what health bodies recommend.
What is a good score on this quiz?+
Under 25 g a day meets the WHO's ideal (5% of energy) target and scores 'great'. Between 25 and 50 g is 'typical' — inside the official 10% ceiling but above the ideal. Anything over 50 g exceeds the WHO guideline, and over 90 g is approaching double it.
Is this quiz medical advice?+
No. It's an educational estimate of added-sugar intake based on population guidelines, not a diagnosis or dietary prescription. If you have diabetes, prediabetes, or any condition affected by sugar intake, follow the individual targets set by your clinician or dietitian rather than a general quiz.
Now track it daily
Knowing the number is step one — seeing it every day is what changes it. Sugar Intake Tracker, our iOS app in development, logs added sugar from a photo of your food: snap it, confirm the AI estimate, done.
Meet the appAI estimate · You confirm · Your log stays on your device