Too much sugar can lead to weight gain and tooth decay. Aim to have no more than 6 teaspoons of added sugar each day.

Where do we find sugar?

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How to choose healthier packet foods and drinks

1. Read the nutrition information panel

To find out the amount of sugar in a food or drink, check the ‘per 100 g’ or 'per 100 mL' column of the nutrition information panel and compare this against our guide. Remember that food and drink labels in Australia don’t list the amount of naturally occurring sugar and added sugar separately.

	Best choice	Okay sometimes	Avoid
Foods	Less than 5 g	5 - 15 g Foods containing intense sweeteners.	More than 15 g
Drinks	Unsweetened drinks are for everyday.  Low sugar options with less than 2.5 g sugar per 100 mL and no intense sweeteners can add variety.	Lower sugar drinks with 2.5 - 5 g sugar per 100 mL. 100% fruit or vegetable juice in small quantities (up to ½ cup or 125 mL). Drinks containing intense sweeteners.	Sugary drinks with more than 5 g sugar per 100 mL.

Sugary drinks are the single biggest source of added sugar in the Australian diet. Unsweetened drinks like still or sparkling water (add herbs or slices of fruit for a flavour boost) and unsweetened tea and coffee are the best choices for everyday. Low-sugar drinks like sparkling water with a dash of flavour can add variety. 

Drinks with less than 5 g sugar per 100 mL are okay as an occasional sweet option. This includes homemade iced tea or coffee (keep to under 2 ½ tsp sugar per cup) and some coconut waters, sparkling water-based drinks, iced coffees and vegetable juices. 

Although products containing intense sweeteners like stevia (960), sucralose (955), acesulfame potassium (950), erythritol (968) and aspartame (951) tend to be lower in sugar and kilojoules, research hasn't found them to be effective in managing weight, and having them regularly has been linked to tooth decay and an increased risk of type 2 diabetes.

Sugary drinks with more than 5 g sugar per 100 mL are best avoided. This includes soft drinks, energy drinks, sports drinks, packaged iced teas and full sugar flavoured milks.

2. Check the ingredients list

Some healthy foods like breakfast cereals and yoghurt contain natural sugars AND are sweetened with added sugar. Read the ingredients list and choose products with no added sugar. The natural sugar from fruit and milk is okay. Sugar may be hidden on the ingredients list under a different name. Watch out for these sneaky names for sugar.