How much sugar is in your kid's drink?
Grams are hard to picture. Teaspoons aren't. Every 4 grams of sugar is about 1 teaspoon.
Written from AAP, federal and National Academies guidance and checked against each source. Medical review by a pediatric registered dietitian is in progress. Updated November 2026.
Quick answer
A 20 oz bottle of regular soda has about 16 teaspoons of sugar. The American Heart Association's limit for kids ages 2 to 18 is less than 6 teaspoons (25 g) of added sugar for the whole day, from all food and drinks.4 The 2025 to 2030 Dietary Guidelines recommend none at all through age 10.2
Sugar in common drinks
Dashed line: the AHA daily limit of 25 g for kids 2 to 18. Typical amounts per container. Brands vary, so check your label.
About 100% juice. The sugar in 100% juice isn't "added sugar" on the label, but many nutrition experts treat it much like added sugar, because the fiber from the whole fruit is gone. That's why pediatric experts limit juice to 4 to 6 oz a day for young kids.1
Where sugar hides on a label
The Nutrition Facts panel lists Total Sugars and, under it, Includes Added Sugars. Added sugars is the number to watch. In the ingredients, sugar goes by many names:
cane sugar, corn syrup, high fructose corn syrup, dextrose, sucrose, fructose, honey, agave, maple syrup, brown rice syrup, fruit juice concentrate, evaporated cane juice.
Easy swaps
| Instead of | Try |
|---|---|
| Soda | Sparkling water with a squeeze of orange or lime |
| Sports drink at practice | Water, plus orange slices at halftime |
| Lemonade | Water with lemon slices and a few berries |
| Juice box in the lunchbox | Cold water bottle, plus whole fruit |
| Chocolate milk | Plain milk, cold, in a fun cup |
Common questions
How many teaspoons of sugar can a child have a day?
The American Heart Association says less than 6 teaspoons (25 g) of added sugar a day for kids 2 to 18, and none for kids under 2. The 2025 to 2030 Dietary Guidelines recommend no added sugar through age 10.
How do I convert grams of sugar to teaspoons?
Divide by 4. A drink with 40 g of sugar has about 10 teaspoons.