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How much sugar is in the food we eat?
How much sugar is in
the food we eat?

The WHO World Health Report 2003 recommended that free (added) sugars should remain below 10% of energy intake and consumption of foods/drinks containing free sugars should be limited to a maximum of four times per day. This equates to 42g (approx. 7 teaspoons) for children, 48g (approx. 8 teaspoons) for adult women and 60g (approx. 10 teaspoons) for adult men.

The following lists are by no means exhaustive but will act as a guide for use in discussion with patients. It is also worth pointing out to patients that fat-free products are not necessarily healthier because very often the sugar content is high.

Food/Drink

Breakfast cereals:

All Bran Bran Buds Bran Flakes Coco Pops Museli Shreddies Shredded Wheat Sultana Bran Sugar Frosties Sugar Puffs Sugar Smacks Sugar Snacks Weetabix

Frosties Sugar Puffs Sugar Smacks Sugar Snacks Weetabix Biscuits: Bran Biscuits Chocolate Digestive Digestive Ginger

Biscuits:

Bran Biscuits Chocolate Digestive Digestive Ginger Nut Plain Biscuit (eg: Marie, Rich Tea)

Confectionery:

Aero Boiled Sweets Bounty Cabana Caramel Chocolate Cream Chocolate Fruit/Nut Chocolate Milk Chocolate, Whole Nut Crunchie

Fruit/Nut Chocolate Milk Chocolate, Whole Nut Crunchie Amount Approx. no. of teaspoons of sugar 1 1

Amount

Approx. no.

of teaspoons

of sugar

1

1

1

1

2

1

1

1

1

1

1

1

1

x 30g serving x 30g serving x 30g serving x 30g serving tablespoons x 30g serving x biscuit x 30g serving x 30g serving x 30g serving x 30g serving x 30g serving x biscuit

1

3

1-2

½

0

1

2

½

3

¼

1

1

1

1

2

1

1

2

1

1

1

1

1

1

1

x biscuit

x biscuit

x biscuit

x biscuit

x biscuits

x bar x tube x pieces x bar x bar x bar x bar x small bar x bar x bar

3

2

½

1

½

10

4

6

7

4

6

4

6

Food/Drink

Dolly Mixtures Drifter Fruit Gums Galaxy Kit Kat Lion Bar Liquorice Allsorts Maltesers Mars Milky Way Murray Mints Picnic Polo Mints Rolo Snickers

Mars Milky Way Murray Mints Picnic Polo Mints Rolo Snickers Cakes: Currant Bun Chocolate Cake Chocolate

Cakes:

Currant Bun Chocolate Cake Chocolate Cake & Icing Doughnut Fruit Cake Fruit Pie Jam Tart Madeira Cake Mini Roll Sponge Cake Sponge Sandwich

Spreads:

Amount

Approx. no.

of teaspoons

 

of sugar

1 x small box

20½

1 x packet

1 x tube

3

1 x bar

4

1 x bar

4

1 x bar

1 x small box

18

1 x packet

1 x bar

9

1 x bar

1 x packet

10

1 x bar

5

1 x tube

5

1 x tube

1 x bar

1

1 x bun 1 x medium slice

2

1 x medium slice

5

1 x bun

1 x medium slice

3

1 x medium slice

2

1 x medium slice

3

1 x medium slice

2

1 x small roll

1 x medium slice

1 x medium slice

Chocolate Spread

2 x teaspoons

2

Honey, Jam, Marmalade

2 x teaspoons

2

Lemon Curd

2 x teaspoons

2

Sauces, Pickles, etc: Brown Sauce Mango Chutney Sweet Pickle Tomato Ketchup 3 x teaspoons 3

Sauces, Pickles, etc:

Brown Sauce

Mango Chutney

Sweet Pickle

Tomato Ketchup

3 x teaspoons 3 x teaspoons 3 x teaspoons 3 x teaspoons

Soups:

Packet Tomato Packet Oxtail Tinned Tomato Tinned Vegetable

¼ packet

¼ packet

½ tin

½ tin

Tomato Tinned Vegetable ¼ packet ¼ packet ½ tin ½ tin Drinks: Squash/Juice - Capri Sun

Drinks:

Squash/Juice - Capri Sun Apple J2O Orange/ Passion Fruit Lipton Lemon Iced Tea Oasis Summer Fruits Ribena Robinsons Be Natural Apple & Strawberry

Robinsons Fruit Shoot Blackcurrant & Apple 200ml Robinsons Whole

Orange

Carbonated -

7Up

Appletiser Coca-Cola Pepsi Tango (King) Schweppes Bitter Lemon

150ml

600ml

500ml

500ml

275ml

500ml

250ml

250ml

250ml

500ml

500ml

275ml

200ml

500ml 275ml 500ml 250ml 250ml 250ml 500ml 500ml 275ml 200ml 1 1 1 1 2 1½

1

1

1

1

2

1

1

5

7

8

5

6

5

12½

12½

13

6

3

Flavoured Vitamin Waters - Glaceau VitaminWater

Power C Dragon Fruit Juice Doctor Tropical

500ml

Hydration Fix Panda Orange &

500ml

Pineapple This Water Orange &

330ml

0

Lemon

420ml

9

Volvic Touch of Fruits Strawberry

500ml

V

Water Detox

500ml

Dairy -

Benecol Drinking Yoghurt

 

Strawberry Danone Actimel 0.1%

67.5ml

½

Strawberry Flora Pro Active Yoghurt

100ml

1

Drink Strawberry 100ml

 

Frijj Chocolate Milk

500ml

13½

Mars Refuel Sports

440ml

14½

Muller Vitality Raspberry Tesco Summer Fruits

100ml

Smoothie Yop Drinking Yoghurt

330ml

Strawberry

500ml

Strawberry 500ml 15

15

Energy/Sports -

Gatorade Blackcurrant

500ml

7

Lucozade Original

380ml

8

Monster Energy

500ml

13½

Red Bull

473ml

12½

Relentless Energy

500ml

12½

V

Energy

V Energy 250ml 6½

250ml

Desserts:

 

Chocolate Mousse

2 x tablespoons

3

Chocolate Sauce

3 x tablespoons

6

Crème Caramel

2 x tablespoons

2

Dream Topping

1 x sachet

2

Ice Cream

1 x small block

9

Instant Custard

1 x packet

7

Instant Whip

1 x packet

10

Fresh Fruit Cream Dessert

1 x small carton

3

Fruit Flavoured Yoghurt

1 x small carton

3

Jelly

1 x packet

19

Sponge Pudding with Jam/Syrup

1 x medium slice

5

Tinned Fruit in Syrup

1 x small tin

5

Tinned Rice Pudding

½ tin

Trifle

2 x tablespoons

2

Water Ice

2 x tablespoons

2

Compiled by Ruth Lovering, Oral Health Promoter and available for download at www.eludril.co.uk www.elgydium.co.uk
Compiled by Ruth Lovering,
Oral Health Promoter
and available for download at
www.eludril.co.uk
www.elgydium.co.uk