Is Brown Sugar Healthier Than White Sugar?
Nutri-Score: Brown Sugar D, White Sugar D — a tie on the overall score.
Short answer: Not in any way that matters. Brown (cane) sugar is white sugar with a little molasses left in: per 100 g it has about 390 kcal and 96 g of sugar versus 399 kcal and nearly 100 g for white. The trace minerals are too small to count at teaspoon doses — the useful move is simply using less of either.
Nutrition side by side
| Per 100 g | Brown Sugar | White Sugar |
|---|---|---|
| Calories | 390 kcal | 399 kcal |
| Protein | 0 g | 0 g |
| Fat | 0 g | 0 g |
| incl. saturated | 0 g | 0 g |
| Carbohydrates | 97 g | 100 g |
| incl. sugars | 96 g | 100 g |
| Fiber | 0 g | 0 g |
| Salt | 0.1 g | 0 g |
| Nutri-Score | D | D |
Rounded averages from food composition tables (USDA FoodData Central and others) for the foods as eaten; brands and recipes vary.
Which wins, and when
- Less sugar: Brown sugar — 3.8 g less per 100 g than white sugar.
In short: for fewer calories or less saturated fat, look at the “less” lines; for staying full longer, protein and fiber matter most. Goals like lower sugar, more protein or more omega-3 can be set in the diary, and swaps there are ranked for that goal.
Blood sugar angle
Brown sugar has 97 g of carbohydrate per 100 g (96 g sugars, 0 g fiber); White sugar has 100 g (100 g sugars, 0 g fiber). As a rule of thumb, more fiber and protein alongside the carbs means a gentler rise in blood sugar, while sugary drinks and refined starches hit faster. Glycemic index values vary by variety, ripeness and cooking, so treat any single number with caution — and eat either with vegetables and some protein.
Portion tips
- Brown Sugar: a typical serving (teaspoon, 5 g) is 20 kcal — about 6 min of easy walking for a 70 kg (154 lb) person.
- White Sugar: a typical serving (teaspoon, 5 g) is 20 kcal — about 7 min of easy walking.
Portion size usually moves the numbers more than the choice between two similar foods: a heaping serving of the “healthier” one can easily outweigh a modest serving of the other.
Log it and see your day
In Calories Not Count every food gets a Nutri-Score grade, a sugar–salt–fat–fiber traffic light, fair same-calorie swaps and the minutes of movement it costs for your weight and your activities — no scale needed.