In the UK, 1 level teaspoon of sugar is equal to approximately 4 grams. This is the standard measurement used when comparing sugar content in food and drink labels.

To put that into context, NHS guidelines recommend that adults should consume no more than 30g of free sugars per day – that’s roughly 7.5 teaspoons. Children should consume even less, depending on age. Free sugars refer to those added to food and drink, plus the naturally occurring sugars in honey, syrups, and fruit juice.

Sugar Content in Popular Food and Drink Items

Listed from highest to lowest by teaspoon count

Below is a breakdown of everyday products sold in UK supermarkets, showing how much sugar they contain in grams and teaspoons.

Red Bull (250ml can)

• 27g sugar

• Roughly 7 teaspoons

One small can of Red Bull nearly hits the daily sugar limit for an adult in one go.

Coca-Cola (330ml can)

• 35g sugar

• Around 9 teaspoons

Just one can of classic Coca-Cola exceeds the recommended daily sugar limit for an adult.

Mars Bar (51g bar)

• 31g sugar

• Close to 8 teaspoons

A standard Mars bar contains almost a full day’s worth of sugar in one hit.

Innocent Smoothie (250ml bottle)

• 26g sugar

• Around 6.5 teaspoons

Though made from fruit, the blending process means the natural sugars count as free sugars.

Cadbury Dairy Milk (45g bar)

• 25g sugar

• Just over 6 teaspoons

A standard bar of Dairy Milk can easily push your sugar intake above daily recommendations if combined with other snacks.

Heinz Baked Beans (415g can, standard)

• 19.4g sugar

• Nearly 5 teaspoons

It might not taste sweet, but a full tin of standard baked beans contains a surprising amount of added sugar.

Yeo Valley Strawberry Yoghurt (150g pot)

• 17g sugar

• Just over 4 teaspoons

Flavoured yoghurts can be marketed as healthy, but many are closer to dessert in sugar content.

Mr Kipling Angel Slice (1 slice)

• 16g sugar

• About 4 teaspoons

A small cake with a big sugar hit — and that’s per slice.

Krispy Kreme Original Glazed Doughnut

• 12.6g sugar

• Over 3 teaspoons

A single doughnut contains half the sugar limit for a child aged 7–10.

Kellogg’s Frosties (30g serving with 125ml semi-skimmed milk)

• 11g sugar

• Nearly 3 teaspoons

Many breakfast cereals aimed at children are high in added sugars.

Ribena (250ml carton, original formula)

• 27g sugar

• Almost 7 teaspoons

While branded as a fruity drink, full-sugar Ribena is almost as sugary as fizzy drinks.

Honey (1 tablespoon)

• 17g sugar

• Over 4 teaspoons

Natural, yes — but honey is still a free sugar and should be limited like any other sweetener.

Banana (medium)

• 14g sugar

• Around 3.5 teaspoons

Unlike fruit juice, whole fruit sugars don’t count as free sugar — so this is less of a concern for health, though still high compared to other snacks.

Final Thought

Knowing that 1 teaspoon equals 4 grams of sugar helps you spot high-sugar foods and drinks at a glance. It's surprisingly easy to go over the recommended daily limit — especially when sugar is hidden in products like sauces, cereals, and ready meals.

By checking labels and doing a quick divide-by-four, you can see exactly how many teaspoons you’re consuming — and make smarter choices day to day.