Sugar: at most 10 percent of energy
The WHO recommends getting less than 10 percent of daily energy from free sugars (WHO 2015). It rates this recommendation as strong because the evidence is good: more free sugar is linked to overweight and tooth decay. Below 5 percent would be even better according to the WHO, but the evidence for that is weaker.
Free sugars are everything manufacturers or you yourself add, plus sugar from honey, syrups and fruit juice. Sugar that occurs naturally in fresh fruit, vegetables and milk does not count.
How HabitHelm calculates it: Labels only show total sugar, not free sugar. HabitHelm therefore compares total sugar with the 10 percent limit. That is stricter than the WHO, because yogurt and apples count too. If you are just above it and eat a lot of fruit and dairy, that is no reason to worry. At 2,000 kcal, 10 percent equals 50 g of sugar.
Salt: at most 6 g a day
The German Nutrition Society (DGE) gives at most 6 g of salt a day as a guide, about one teaspoon. The WHO even recommends less than 5 g. Too much salt raises blood pressure and with it the risk of cardiovascular disease. According to the German Health Interview and Examination Survey for Adults (DEGS), about 70 percent of women and 80 percent of men eat more than 6 g. Most salt comes from bread, sausage, cheese and ready meals, not from the salt shaker.
HabitHelm shows the DGE's 6 g when you switch on salt under nutrients.
Saturated fat: at most 10 percent of energy
WHO and DGE recommend getting at most 10 percent of energy from saturated fatty acids (WHO 2023). They raise LDL cholesterol. Fatty meat, sausage, butter, cream, cheese, coconut and palm fat contain the most. Replacing them with plant oils, nuts or whole grains lowers the risk of heart disease. At 2,000 kcal, 10 percent is about 22 g.
Fiber: at least 30 g a day
The DGE recommends at least 30 g of fiber a day. Fiber keeps you full, supports digestion and lowers the risk of colorectal cancer, type 2 diabetes and cardiovascular disease. According to the German National Nutrition Survey, most adults in Germany do not reach this amount. Good sources are whole grains, legumes, vegetables, fruit and nuts.
HabitHelm calculates 14 g per 1,000 kcal, but never less than 30 g. The DGE derives a density of just under 15 g per 1,000 kcal from its 30 g. Eating less while losing weight does not mean you need less fiber.
Sources
- World Health Organization (2015): Guideline: Sugars intake for adults and children. who.int
- World Health Organization (2023): WHO updates guidelines on fats and carbohydrates. who.int
- German Nutrition Society: Table salt, frequently asked questions. dge.de
- German Nutrition Society (2021): Fiber, frequently asked questions. dge.de