Calories in Sugar: Nutrition Facts & Serving Sizes
Per 1 cup (202g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One teaspoon of sugar (4.6g) contains about 18.4 calories, all from carbohydrates. Per 100g, sugar provides 399 calories with 99.8g of carbs (99.2g sugar) and 0g of protein, fat, or fiber. Sugar is pure sucrose, providing no vitamins, minerals, fiber, or other beneficial nutrients. A cup of sugar contains 806 calories. Sugar is the reference point against which all other sweeteners are measured at 1x sweetness. The 399 calories per 100g make it calorie-dense for a pure carbohydrate. Americans consume an average of 17 teaspoons (71g) of added sugar per day, significantly above the American Heart Association's recommendation of no more than 6 to 9 teaspoons (25 to 36g) per day. For anyone tracking macros, knowing that one teaspoon of sugar is 18 calories and 4.6g of carbs is the critical fact for accurate food logging, particularly in coffee, oatmeal, protein shakes, and baked goods.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tsp (5g) | 18.4 | 0g | 4.6g | 0g | 0g |
| 1 cup (202g) | 806 | 0g | 201.6g | 0g | 0g |
| 100g | 399 | 0g | 99.8g | 0g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 399 | 20% |
| Protein | 0g | |
| Total Fat | 0g | |
| Total Carbohydrates | 99.8g | 36% |
| Dietary Fiber | 0g | |
| Sugars | 99.2g | 198% |
| Sodium | 3mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 12mg | 1% |
| Iron | 0.4mg | 2% |
| Potassium | 29mg | 1% |
| Magnesium | 2mg | 0% |
| Phosphorus | 1mg | 0% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Sugar
White sugar has no meaningful health benefits. It is pure sucrose (a disaccharide of glucose and fructose) that provides calories without any accompanying nutrients. It is the textbook definition of empty calories.
Small amounts of sugar in context can serve functional purposes. A teaspoon of sugar in coffee or tea (18 calories) is unlikely to cause problems in a well-managed diet. Sugar in pre- or post-workout foods provides fast-digesting glucose that can fuel training or replenish glycogen quickly after exercise. In this narrow context, simple sugars like table sugar are physiologically useful.
The problem is chronic overconsumption. Excess sugar intake is associated with increased body fat (particularly visceral fat), elevated triglycerides, dental decay, and increased risk of type 2 diabetes and cardiovascular disease. For active people trying to optimize body composition, reducing added sugar is consistently one of the highest-impact dietary changes available.
Understanding how to measure and account for sugar accurately is practical knowledge for anyone tracking macros. A tablespoon (12.5g) of sugar adds 49 calories. Most coffee shop drinks, sauces, and packaged foods contain far more sugar than people realize until they start reading labels.
Dietary Considerations
Sugar is naturally gluten-free and vegan. It is not keto-friendly at 99.8g of carbs per 100g. For weight loss, reducing sugar intake is one of the most effective strategies. Unlike protein and fat, sugar provides no satiety and does not reduce appetite. Replacing sugar with stevia, monk fruit, or erythritol can maintain sweetness while cutting calories significantly.
Daily Intake (100g)
100g of sugar provides 20% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in sugar?
One teaspoon of sugar (4.6g) has about 18.4 calories. One tablespoon (12.5g) has about 49 calories. Per 100g, sugar contains 399 calories. All calories come from carbohydrates, with no protein or fat.
Is sugar bad for weight loss?
Yes, excess sugar is one of the main contributors to weight gain. Sugar provides empty calories with no protein or fiber to create satiety, making it easy to consume large amounts without feeling full. Reducing added sugar is one of the most effective changes for weight loss.
How much sugar should you eat per day?
The American Heart Association recommends no more than 6 to 9 teaspoons (25 to 36g) of added sugar per day for adults. This is distinct from naturally occurring sugars in fruit and dairy. Most Americans consume about 17 teaspoons per day, nearly double the recommendation.
Is brown sugar healthier than white sugar?
Brown sugar and white sugar have nearly identical calorie and carb content. Brown sugar contains trace amounts of molasses, which adds a small amount of calcium, iron, and potassium, but the difference is nutritionally insignificant. Both should be used sparingly.
What are the best sugar substitutes?
For zero-calorie options: stevia and monk fruit are natural, erythritol and sucralose are well-studied. For lower-calorie natural options: honey and maple syrup have slightly more nutrients than sugar but still primarily provide calories from sugar. Stevia or erythritol are the best choices for anyone managing calories.
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