Still Twice the Recommended Intake

UK advice is that free sugars should provide no more than 5% of daily energy. In the latest National Diet and Nutrition Survey, covering 2019–2023, the average was 10.0% for adults and 10.5% for children. These are survey averages, not a recommended allowance for every individual.

Eating too much free sugar can contribute to excess energy intake and tooth decay. The survey shows that sugar reduction remains relevant even after changes to drinks and other products. It does not show that sugar alone explains obesity or every case of type 2 diabetes.

Key Facts & Figures (Overview)

  • 5% of energy: the UK recommended maximum contribution from free sugars
  • 30g a day: the NHS maximum free-sugar advice for adults
  • 10.0%: adults’ average energy from free sugars in NDNS 2019–2023
  • 10.5%: children’s average energy from free sugars in that survey
  • 19% of adults met the 5% recommendation
  • 9% of children met the 5% recommendation
  • 2019–2023: the survey reference period; the report was released in June 2025
  • 47% reduction in average sugar content of drinks in levy scope between 2015 and 2024, according to the government’s 2025 response
  • £2.08 or £2.78 per 10 litres: the two levy rates from April 2026, depending on sugar content
  • Dental health: reducing the amount and frequency of sugary food and drink helps protect teeth
  • 6 April 2027: the intended start of England’s under-16 high-caffeine energy-drink sales ban, subject to Parliamentary scrutiny; it is not a current 2024 ban

What Are Free Sugars?

Free sugars are a specific category, rather than every sugar shown in the “of which sugars” line of a nutrition label.

Free sugars include:

  • Added sugars: sugars added by manufacturers, cooks or consumers
  • Other free sugars: those in honey, syrups, fruit juice, smoothies and purées

Not free sugars:

  • Excluded from free sugars: sugars naturally present in milk and in intact fruit and vegetables

Whole fruit and fruit juice are not interchangeable. Juice and smoothies contribute free sugars; NHS advice limits their combined amount to 150ml a day and recommends having them with meals. A product’s total sugar figure does not separately identify its free-sugar content.

The Sugar Tax and Its Effects

The Soft Drinks Industry Levy began in April 2018. For drinks currently within its scope, the lower band covers total sugar of 5g to less than 8g per 100ml, and the higher band covers 8g or more. Exemptions and product definitions also matter.

  • Reformulation: manufacturers can reduce sugar content or change products, but reductions should be assessed using a specified product group and period.
  • 2015–2024: the government reported a 47% reduction in average sugar content of drinks within levy scope.
  • Current rates: from 1 April 2026, the lower rate is £2.08 and the higher rate £2.78 per 10 litres.
  • Future threshold: the government plans to reduce the lower threshold to 4.5g per 100ml from January 2028.
  • Future scope: planned changes include bringing additional milk-based and milk-substitute drinks into scope, with the detailed rules and allowances set out in the policy response.

The planned levy changes are intended to take effect on 1 January 2028. Businesses should use the current HMRC rules for current liabilities and distinguish them from announced future policy.

Sugar in the Food Service Sector

Food businesses can support informed choices by keeping descriptions accurate and reviewing recipes and drinks specifications:

  • Calorie labelling: England’s rules generally cover qualifying out-of-home businesses with 250 or more employees, with exemptions. This is not a UK-wide requirement applying to every café.
  • Advertising: UK restrictions on identifiable less-healthy products took effect on 5 January 2026 for television before 9pm and paid online advertising, subject to the rules’ scope and exemptions.
  • Recipes: offer accurate information and consider the overall balance of food, rather than assuming a “no added sugar” claim means sugar-free.
  • Product changes: review ingredient, allergen and nutrition information when suppliers reformulate a drink or recipe.

Written by Food Safety Experts

This guide was produced by the team at Level 3 Food Hygiene Certificate, a UK provider of RoSPA-approved online food hygiene training. Food safety and nutrition are inseparable concerns for any food professional committed to the wellbeing of the people they serve.

Sources & References

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Mark McShane
Mark McShane
Health & Safety Training Specialist, Online CPD Academy

Mark writes about food safety, hygiene management and accredited online training for Level 3 Food Hygiene Certificate, part of Online CPD Academy.