What are the common misunderstandings about how much sugar to eat?
This answer is a draft. It stays unpublished until legal review and source verification are complete.
How much sugar people eat is a public-health issue worldwide; the WHO says "free sugars below 10% of total energy, and preferably below 5%". Japan's Dietary Reference Intakes set no numerical target for sugars, and the difference causes confusion.
In numbers
| Item | Detail | Source |
|---|---|---|
| WHO guide | Free sugars below 10% of total energy (strong recommendation); below 5% (conditional recommendation) | WHO (2015) |
| For a person on 2,000 kcal | 10% = about 50 g / 5% = about 25 g | Calculation |
| Japan's Dietary Reference Intakes | No numerical target for sugars (carbohydrate 50–65% of total energy) | MHLW (2025 edition) |
| Japanese sugar intake | Supply of about 15–17 kg per person per year (about 45 g/day). Actual intake in surveys is from about 6–8 g (sugar and sweeteners only) upwards | Ministry of Agriculture, Forestry and Fisheries; National Health and Nutrition Survey |
| Nutrition labelling | Declaring "sugars" is voluntary. "Carbohydrate" is mandatory | Consumer Affairs Agency |
| Drink or food | Approximate sugars |
|---|---|
| Cola, 500 mL | about 55 g |
| Sports drink, 500 mL | about 25–30 g |
| Canned coffee (sweetened), 185 mL | about 10–15 g |
| Vegetable juice, 200 mL | about 10–15 g (includes fruit sugar) |
| Sweetened yoghurt, 100 g | about 10 g |
| Chocolate bar, 50 g | about 25 g |
[Verify] Check the WHO guideline (2015) recommendations, the carbohydrate wording in the 2025 Dietary Reference Intakes, and the supply figures in the MAFF *Food Balance Sheet*. Drink figures are rough values based on product labels.
Misunderstanding 1｜Japan has no standard, so there is no problem
The absence of a standard is generally explained by a lack of data in Japanese surveys to measure sugar intake accurately. The WHO guide is the de facto reference.
Misunderstanding 2｜The sugar in fruit should be cut too
The WHO's "free sugars" means added sugars plus the sugars in juice, honey and syrups; the sugars in whole fruit and milk are not included. Fruit: about 200 g a day (Japanese Food Guide Spinning Top).
Misunderstanding 3｜"Low-carb" or "zero sugars" means there is nothing to worry about
"Zero sugars" (糖類ゼロ) means less than 0.5 g per 100 mL, and artificial sweeteners or sugar alcohols are used instead. Some hold the view that care is needed because of getting accustomed to sweetness.
Misunderstanding 4｜Brown sugar, honey or fruit sugar is the healthy choice
All of them are sugars and count among the WHO's free sugars. Their mineral content is tiny, and no reason to eat more of them in place of sugar.
Misunderstanding 5｜Give up sweets and your sugar goes down
The biggest source is drinks. Swapping sweetened drinks for water or tea is generally described as more effective than going without snacks.
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Sources
- WHO, *Guideline: Sugars intake for adults and children* (2015)
https://www.who.int/publications/i/item/9789241549028
- Ministry of Health, Labour and Welfare, *Dietary Reference Intakes for Japanese (2025 edition)* [日本人の食事摂取基準（2025年版）] (carbohydrate, sugars)
https://www.mhlw.go.jp/stf/newpage_44138.html
- Consumer Affairs Agency, *Food Labelling Standards* [食品表示基準] (nutrition labelling; voluntary declaration of sugars)
https://www.caa.go.jp/policies/policy/food_labeling/nutrient_declearation/
⚠️ Editorial note: the source URLs above were identified by search. Our working environment cannot reach go.jp domains, so the contents have not been checked against the text. Verify every source before publication and record who checked it and when.
About this article
What we share here are ideas and everyday practices passed down among people living in Japan, together with general information drawn from public sources. They are not official recommendations, and they are not professional instruction. Practices vary between households and regions.
This is general information. Results vary from person to person and depend on your own conditions and surroundings.
Please decide for yourself, using your own judgement, whether any of this suits your situation. We cannot accept responsibility for any damage, loss or injury arising from following this article.
This article is not meant to diagnose or manage any specific medical condition. If you are worried about your health, see a doctor rather than relying on your own judgement.
Sources
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