What Does 100 Grams Of Sugars A Day Look Like?

How much sugar(s) is too much?

It seems like these days everyone is an expert on sugars, but Health Canada’s new labeling regulations say that a total of up to 20% of your daily value from sugars ( including both natural and added) is consistent with a healthy eating pattern.

For some, that may sound like a lot of sugars.

That’s exactly why I am so thrilled to be taking part in the Canadian Sugar Institute (CSI) #SweetSpotChallenge

The goal of the challenge is simple, to demonstrate how that 20% DV intake of sugars ( from all sources) really can fit seamlessly into a healthy dietary pattern.

To prove this point, The day of eating menu I created below contains 2,000 calories and 100 grams of sugar (at 4 calories per gram, that totals 400 calories which meets Health Canada’s 20% value)

Before We Get Started ( Disclaimer)

Today’s post is sponsored by the dietitians at the Canadian Sugar Institute, of which I am a former intern.

I have been compensated monetarily and with groceries for today’s post.

With that out of the way, let’s get started!

#SweetSpotChalenge Menu


Quaker instant oats, apple & cinnamon 1 packet

½ avocado

1 banana, medium

1/4 tbsp natural peanut butter

Afternoon Snack

Granola Bar  – All bran

Unsweetened soy milk, 1 cup


1 medium Sweet potato

100 grams atlantic salmon

1.5 tbsp maple syrup

Evening Snack

28 almonds, raw

0% Greek yogurt, vanilla 1 cup


1 cup cooked brown Rice

100 grams chicken breast

1 cup broccoli

2 tbsp teriyaki sauce

1 cup raspberries ( not pictured)

Nutrient Summary

Based on analysis from Canadian Nutrient File database

Calories: 2017 kcal

Carbohydrate: 243 grams

Total Sugars: 99 grams

Fibre: 42 grams

Fat: 66 grams

Saturated: 7 grams

Protein: 117 grams

Sodium: 1441 mg


Final Thoughts

Health Canada’s new regulations are not meant to scare you of sugar(s), nor are they telling you how much sugar(s) you should consume.

Instead, the regulations are meant to tell you how much sugar(s) tends to be consumed as part of a healthy, balanced dietary pattern.

as I’ve proven above, you can consume sugar(s) at this 20% DV level while enjoying a diverse, healthy, and balanced menu.

I hope you guys enjoyed the #SweetSpotChallenge as much as I did!

Until next time,

Andy De Santis RD MPH