Is Sugar Healthy? Nutrition, Calories & Alternatives
Sugar nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: teaspoon, 4 g |
|---|---|---|
| Calories | 399 kcal | 16 kcal |
| Energy (kilojoules) | 1,669 kJ | 67 kJ |
| Protein | 0 g | 0 g |
| Fat | 0 g | 0 g |
| incl. saturated | 0 g | 0 g |
| Total carbohydrates | 100 g | 4 g |
| incl. sugars | 100 g | 4 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
399 kcal (1,669 kJ) per 100 g · P/F/C 0/0/100 g
Serving (teaspoon, 4 g) — 16 kcal (67 kJ) · Nutri-Score E
Per 100 g: sugar: high saturated fat: low salt: low fiber: low
Not really. Sugar gets grade E on the open 2023 Nutri-Score algorithm, the lowest of five — a sometimes food rather than an everyday one.
Against
- This is free sugar itself: the WHO's ideal limit is 25 g a day from everything, sweets and drinks included.
A typical serving (teaspoon, 4 g) has 16 kcal, 0 g protein, 0 g fat and 4 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Sugar is pure carbohydrate with no vitamins or fiber. The WHO advises keeping free sugars under 10% of daily calories, ideally under 25 g.
protein 0%fat 0%carbs 100%
Sugar calories by weight, 5–50 g
15 g of sugar has 60 calories and 20 g has 80. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 4 g — typical serving | 16 | 0 / 0 / 4 |
| 5 g | 20 | 0 / 0 / 5 |
| 10 g | 40 | 0 / 0 / 10 |
| 15 g | 60 | 0 / 0 / 15 |
| 20 g | 80 | 0 / 0 / 20 |
| 30 g | 120 | 0 / 0 / 30 |
| 50 g | 200 | 0 / 0 / 50 |
Free to reuse with a link to the source, CC BY 4.0
Calories in sugar by spoon and serving
| Measure | Kcal | P / F / C, g |
|---|---|---|
| 1 teaspoon (4.2 g) | 17 | 0 / 0 / 4.2 |
| 1 tablespoon (12.6 g) | 50 | 0 / 0 / 13 |
| two cubes, 10 g | 40 | 0 / 0 / 10 |
How we count
Piece weights are averages. Spoons are level US measures: 1 tsp = 4.9 ml, 1 tbsp = 14.8 ml, 1 cup = 240 ml; the weight follows the density of the food (USDA FoodData Central measure weights). The diary uses the same measures — log a portion in pieces, spoons or grams.
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Sugar: calories by type
“Calories per 100 g” depends on the kind: fat level, variety, what's added. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Powdered sugar | 389 | 0 / 0 / 100 |
| Cane sugar | 390 | 0 / 0 / 97 |
| Sugar | 399 | 0 / 0 / 100 |
Calories in dishes with sugar
| Dish | Serving | Kcal per serving | Sugar in it |
|---|---|---|---|
| Gulab jamun | 120 g | 461 | ≈41 g |
| Esterházy torte | 110 g | 398 | ≈28 g |
| Künefe | 180 g | 628 | ≈35 g |
| Blueberry muffin | 110 g | 345 | ≈21 g |
| Banana muffin | 100 g | 320 | ≈15 g |
| Pastel de nata | 100 g | 287 | ≈15 g |
| Banana bread | 100 g | 295 | ≈15 g |
| Tarte tatin | 180 g | 392 | ≈26 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
Sugar: swaps and alternatives
Sugar has a lot of sugar (100 g per 100 g) and almost no fiber (0 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
Similar foods with a better grade than sugar
Same food group, a better Nutri-Score grade. They fall short of a noticeable per-serving swap, but their profile is better. Figures are for 4 g, a typical serving of sugar.
| Food | Grade | Kcal | Protein, g | Fiber, g | Sugar, g |
|---|---|---|---|---|---|
| Sugar | E | 16 | 0 | 0 | 4 |
| Honey | D | 12 | 0 | 0 | 3.3 |
| Maple Syrup | D | 10 | 0 | 0 | 2.4 |
Sugar vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Marshmallows | 318 | 1.8 / 0.2 / 81 |
| Cheesecake | 321 | 5.5 / 22 / 27 |
| Lamingtons | 368 | 2.5 / 16 / 55 |
| Sugar | 399 | 0 / 0 / 100 |
| Donut | 430 | 6 / 24 / 48 |
| Butter Tarts | 449 | 6 / 25 / 50 |
| Anzac Biscuits | 493 | 6.3 / 22 / 69 |
Sugar: head-to-head comparisons
FAQ
How many calories are in 100 g of sugar?
100 g of sugar has 399 calories, with 0 g protein, 0 g fat and 100 g carbohydrates.
How many calories are in a serving of sugar?
A serving (teaspoon, 4 g) has 16 calories: 0 g protein, 0 g fat and 4 g carbs.
What are the macros of sugar?
Per 100 g: 0 g protein, 100 g carbs and 0 g fat. By calories that's about 0% protein, 100% carbs and 0% fat.
How many calories are in a tablespoon of sugar?
A level US tablespoon (14.8 ml, about 12.6 g) has 50 calories; a teaspoon (4.9 ml, 4.2 g) has 17.
How much fiber is in sugar?
Practically none: 0 g per 100 g. For fiber, look to vegetables, beans, whole grains and nuts.
How do the calories in sugar change with the type?
Per 100 g it ranges from 389 kcal (powdered sugar) to 399 kcal (sugar).
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