Sugar: Calories, Nutrition & Healthier Swaps
399 kcal per 100 g · Nutri-Score D
sugar: high saturated fat: low salt: low fiber: low
Sugar is pure carbohydrate with no vitamins or fiber. The WHO advises keeping free sugars under 10% of daily calories, ideally under 25 g.
Sugar nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: teaspoon, 5 g |
|---|---|---|
| Calories | 399 kcal | 20 kcal |
| Protein | 0 g | 0 g |
| Fat | 0 g | 0 g |
| incl. saturated | 0 g | 0 g |
| Carbohydrates | 100 g | 5 g |
| incl. sugars | 100 g | 5 g |
| Fiber | 0 g | 0 g |
| Salt | 0 g | 0 g |
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.
Sugar: what's in it
Its calories come almost entirely from sugar: 5 g per serving, with no protein or fiber to keep you full.
On the open Nutri-Score algorithm, sugar gets a D: more of a sometimes food than an everyday one. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- High in sugar: 100 g per 100 g. The WHO advises keeping free sugars under 10% of daily calories, ideally under 25 g.
- It's low in fiber, so add vegetables, greens or beans to the plate.
How much movement is one serving?
One serving (teaspoon, 5 g) is 20 kcal — roughly 7 min of easy walking or 3 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Sugar
There's no same-category swap that is clearly better at the same calories. The simplest move is a smaller serving with vegetables on the side.
More in sweets & desserts
HoneyDark ChocolateIce CreamCheesecakeMaple SyrupDonutFrozen YogurtSorbet