What Does 12g of Sugar Look Like?
When it comes to understanding the impact of added sugars on our diet and health, it’s important to have a visual idea of what a standard serving of sugar looks like. Despite the growing awareness of excessive sugar consumption, many individuals are still unaware of its sheer volume and how often it’s present in commonly consumed foods. In this article, we’ll explore just what 12g of sugar looks like and provide further insight into the importance of being mindful of sugar consumption.
The Average Dietary Sugar Intake
Unfortunately, the average person ingests far more sugar than recommended. According to a report by the World Health Organization (WHO), consuming 12g of added sugars per day is less than the average daily dose. In fact, most adults consume closer to 25g (ten teaspoons) of added sugar daily, far exceeding WHO’s recommended daily max of 5g-10g (2 to 4 teaspoons)_.
Visualizing Sugar Content
To put into perspective just what 12g of sugar looks like, let’s consider different forms of sugar and corresponding quantities:
| Candy/ Snack Per 100g | |
|---|---|
| Ice cream | 10 g |
| Candy bar** | 20 g per 50g bar*** |
| Soda | typically 39g per single serving (12 oz)[1] |
*Foods with 12g of Sugar or More
**Beverages***
- 12 oz [330ml] can/ bottle of Coca-Cola Classics | 39g (more than 3-times the daily recommended intake )
- 12.7 oz [375g] can/ bottle of Fanta Grape | 51g
- Smoothie from a popular high-street coffee shop or chain | 30+ g (average)
*A typical 16 oz sports drink | 24g
| Package/ Serving Size (100g or 125g) |
| – | – | -| – | – |… |
| Chocolate chip sandwich cookie | 12 – 15g*
| Granola bar/ Energy bar | 15 – 20
| Breakfast cereal | |
|---|---|
| * A single serving of cereals like Lucky Charms or Froot Loops | 11 -15g* |
| * Rice Krispies treats (e.g., from a small cereal box) | around 12g |
Other products with significant sugar intake:
- Sauces/ketchup | 4-g (per 1000g)
- Bready foods (e.g. sweet breads, glazed doughnuts) | <1g per 85g serving, but this adds up
Commonly Consumed Foods as Portion of Daily Requirements
| Food & Beverages | # Daily Sugar Intakes |
|---|---|
| 14.5g (nearly 3 times Daily Recommendation) | |
| High-caffeine energy boost drink | *15g (3 times Daily** |
| 4.13g (half Daily | |
| 5.68g (slightly exceeded Daily |
As you gaze at these statistics, picture 12g of refined sugar represented by table sugar (white sugar/sucrose): 25 teaspoons.
Label Reading and Smart Choices in Grocery Shopping
When looking at food labels, know how to identify the added or total sugar content:
· Check the Nutrition Facts table for added sugars.
· Verify the "% Daily Value " for total sugar (%DV) – compare** to WHO’s Recommendations.
· Select products promoting natural sweeteners, limited or no added sugars, while opting for healthier alternatives from sugar-rich food groups.
Conclusion
Understanding where and how sugar enters our everyday diet is crucial for awareness and informed decision-making. Consuming 12g, 25 teaspoons, on average, can lead a life of overconsumptions and negative impacts on heart health, digestive systems, and overall well-being., By recognizing these amounts will make it easier to change the way you shop,
By recognizing these amounts as the norm and not so common, By recognizing.