Calories in Brown Sugar: Nutrition Facts & Serving Sizes
Per 1 cup packed (220g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One teaspoon of packed brown sugar (5g) contains about 17.5 calories, almost entirely from carbs. Per 100g, brown sugar provides 380 calories with 98.1g of carbs and 97g of sugar. Brown sugar is essentially white sugar with molasses added back in, which gives it its distinctive color, flavor, and slightly higher mineral content. The molasses adds small amounts of calcium (83mg per 100g), potassium (133mg per 100g), and iron (0.7mg per 100g) that plain white sugar lacks. Despite these trace minerals, brown sugar is still a refined sweetener with minimal nutritional value and should be used sparingly. Brown sugar is commonly used in baking, marinades, and BBQ rubs. A packed cup contains 836 calories, highlighting how quickly calories stack when baking or adding it to recipes.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup packed (220g) | 836 | 0.2g | 215.8g | 0g | 0g |
| 1 tsp packed (5g) | 17.5 | 0g | 4.5g | 0g | 0g |
| 1 cup unpacked (145g) | 551 | 0.1g | 142.2g | 0g | 0g |
| 1 tsp unpacked (3g) | 11.4 | 0g | 2.9g | 0g | 0g |
| 1 tsp brownulated (3g) | 12.2 | 0g | 3.1g | 0g | 0g |
| 100g | 380 | 0.1g | 98.1g | 0g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 380 | 19% |
| Protein | 0.1g | |
| Total Fat | 0g | |
| Total Carbohydrates | 98.1g | 36% |
| Dietary Fiber | 0g | |
| Sugars | 97g | 194% |
| Sodium | 28mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 83mg | 6% |
| Iron | 0.7mg | 4% |
| Potassium | 133mg | 3% |
| Magnesium | 9mg | 2% |
| Phosphorus | 4mg | 0% |
| Selenium | 1.2mcg | 2% |
| Folate | 1mcg | 0% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Brown Sugar
Brown sugar provides calories almost exclusively from sucrose and is not a health food in any meaningful sense. However, it does have slightly more trace minerals than white sugar due to its molasses content. The 83mg of calcium per 100g, 133mg of potassium, and 0.7mg of iron are modest but represent a marginal nutritional advantage over plain white sugar.
In the context of performance or cooking, brown sugar is most useful in small amounts as a flavoring agent. In BBQ rubs and marinades, it contributes to the Maillard reaction (caramelization and crust formation on grilled meats), which improves flavor without requiring large quantities. A tablespoon in a marinade for a pound of chicken or brisket adds minimal calories to each serving while significantly improving taste.
For pre-workout energy, small amounts of fast-digesting sugar can provide a quick glycogen boost. That said, brown sugar offers no meaningful advantage over other fast carb sources and lacks protein, fiber, or performance-specific nutrients. It is best treated as a flavoring ingredient rather than a nutrition source.
Overall, brown sugar is a calorie-dense sweetener that should be used in controlled amounts. Measure it carefully in recipes to avoid underestimating its calorie contribution.
Dietary Considerations
Brown sugar is vegan, gluten-free, and dairy-free. It is not keto-friendly due to its extremely high carb and sugar content (98.1g carbs per 100g). Brown sugar is not suitable for weight loss when consumed in large amounts, as it provides empty calories with no protein, fat, or fiber to promote satiety. Use in small measured quantities in recipes. People managing blood sugar or diabetes should limit all added sugars including brown sugar. There is no functional difference between brown sugar and white sugar for blood glucose response.
Daily Intake (100g)
100g of brown sugar provides 19% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in brown sugar?
Brown sugar has 380 calories per 100g. One teaspoon packed (about 5g) has approximately 17.5 calories. One cup packed (220g) contains 836 calories. Most of the calories come from sucrose.
Is brown sugar good for weight loss?
No, brown sugar is not helpful for weight loss. It is calorie-dense at 380 cal per 100g with no protein, fiber, or nutrients that promote satiety. Use it sparingly as a flavor ingredient in cooking, measured in teaspoons rather than cups.
How much protein in brown sugar?
Brown sugar has essentially zero protein at 0.1g per 100g. It provides almost no nutrients beyond calories from sugar. It is purely a sweetener and flavoring ingredient.
Is brown sugar healthier than white sugar?
Brown sugar is marginally more nutritious than white sugar due to its molasses content, which adds small amounts of calcium, potassium, and iron. However, the difference is trivial at typical serving sizes. Both are refined sweeteners and should be used in limited amounts. From a calorie and blood sugar impact standpoint, they are essentially the same.
Can I substitute brown sugar for white sugar?
Yes, brown sugar and white sugar can be substituted for each other in most recipes in a 1:1 ratio. Brown sugar adds a slight molasses flavor and can make baked goods slightly more moist. White sugar is neutral in flavor. In BBQ rubs and marinades, brown sugar is preferred for its caramelization properties.
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