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Calories in Sugar

Q: How many calories in sugar?

White sugar has 387 calories per 100g. 1 teaspoon (4g): 15 kcal. 1 tablespoon (12g): 45 kcal.

Updated July 2026 · Source: USDA FoodData Central

387

kcal

per 100g

0.0

Protein

0.0

Fat

100.0

Carbs

0.0

Fiber

kcal per teaspoon (4g)

387

kcal per 100g

kcal per tablespoon (12g)

⚠️100% pure empty calories — zero nutrients

⚠️WHO recommends under 25g/day — 6 teaspoons

⚠️Average Western adult eats 80-100g/day

🦷Primary cause of dental caries globally

⚠️GI 65 — rapid blood sugar spike

⚠️50% fructose — liver metabolism overload

🍽 Calculate Calories for Any Amount of Sugar

Weight100g

Nutrition Facts

Per 100g sugar

* % Daily Value based on a 2,000 kcal diet.

Quick summary: White sugar contains 387 calories per 100g — 15 kcal per teaspoon. Pure sucrose — 100% carbohydrate with zero protein, fat, fiber, vitamins, or minerals. The textbook definition of empty calories. WHO recommends keeping free sugar intake under 25g/day (6 tsp). The average Western adult consumes ~80-100g/day. Associated with obesity, type 2 diabetes, dental caries, and cardiovascular disease.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Sugar/Sucrose	100g	High
GI	~65	High
Sodium	1mg	0%
Potassium	2mg	0%
Calcium	1mg	0%
Iron	0.05mg	0%
Magnesium	0mg	0%
Phosphorus	0mg	0%
Vitamin C	0mg	0%
Fiber	0g	0%

Calories in Sugar by Weight

Weight	Calories	Protein	Net Carbs	Fat

Macronutrient Breakdown — per 100g

Fat0.0g · 0% of calories

Protein0.0g · 0% of calories

Carbohydrates100.0g · 100% of calories

Fiber0.0g · Net carbs: 100.0g

White granulated sugar (sucrose = 50% glucose + 50% fructose). GI ~65. Brown sugar: 380 kcal — essentially the same. Powdered sugar: 390 kcal. Coconut sugar: 375 kcal, GI ~54. All essentially identical nutritionally.

Key Nutrients

⚠️

Sucrose

100g

Pure sugar

50% glucose + 50% fructose — zero nutrients

⚠️

~65

High

Rapid blood sugar elevation

⚠️

Fructose

50g

Liver-metabolised

Excess promotes liver fat and triglycerides

⚠️

Dental risk

High

Acid

Bacteria convert to acid — dissolves enamel

⚡

Sodium

1mg

Trace

⚡

Potassium

2mg

Trace

Sugar Nutrition Facts

Zero Nutritional Value — Empty Calories Defined

White sugar is the most complete example of 'empty calories': 387 kcal per 100g with literally zero protein, fat, fiber, vitamins, or minerals. In Western diets with 80-100g of sugar daily, this represents 310-390 kcal of completely nutritionless energy per day.

Fructose Metabolism — The Liver Problem

Sugar (sucrose) is 50% fructose and 50% glucose. Fructose is processed almost exclusively by the liver. When intake exceeds what the liver can use for energy (~50g), the liver converts excess fructose to fat (de novo lipogenesis), producing triglycerides and VLDL. This explains why high sugar intake promotes fatty liver disease and metabolic syndrome independently of total calorie intake.

Dental Caries — The Original Public Health Crisis

Sugar is the primary dietary cause of dental caries. Oral bacteria (Streptococcus mutans) ferment sugar to lactic acid, dissolving tooth enamel. Frequency of sugar exposure matters more than total amount — sipping sugary drinks throughout the day is worse than consuming the same amount at one sitting.

Sugar vs Artificial Sweeteners

Artificial sweeteners (aspartame, sucralose, stevia) provide sweetness without calories and do not cause dental caries or blood sugar spikes. Major regulatory bodies confirm safety at normal consumption levels. For reducing sugar intake, they are an effective transitional strategy.

Compare Sugar Calories

Is Sugar Suitable for Your Diet?

❌

Weight loss

No — empty calories

❌

Keto

No — 100g carbs

⚠️

Paleo

Minimise — prefer natural sweeteners

✅

Gluten-free

Yes

❌

Diabetic

No — rapid GI 65 spike

✅

Vegan

Yes

✅

Vegetarian

Yes

❌

Dental health

No — primary cause of decay

Related Calculators

Frequently Asked Questions

How many calories in sugar?

White sugar has 387 calories per 100g. 1 teaspoon (4g): 15 kcal. 1 tablespoon (12g): 45 kcal.

Is brown sugar healthier than white?

Marginally — retains trace molasses with tiny amounts of iron, calcium, and potassium. Nutritionally essentially identical. The difference is nutritionally irrelevant.

What is the daily sugar limit?

WHO recommends limiting free sugars to less than 10% of daily calories (~50g for 2,000 kcal) and ideally below 5% (~25g = 6 teaspoons). Most Western adults consume 80-100g/day — 3-4× the ideal limit.

How to reduce sugar intake?

Remove sugar from tea/coffee gradually (adapt taste in 2-4 weeks), stop buying sugary drinks (biggest single reduction), check labels for 'added sugars', reduce sugar in baking by 25-30%.

Is sugar addictive?

Sugar activates dopamine reward pathways and opioid receptors. Animal studies show strong addiction-like behaviour. Human evidence is more mixed, but cravings and difficulty reducing suggest a degree of addictiveness.

Is coconut sugar healthier?

Coconut sugar: 375 kcal, GI ~54 (vs 65), trace minerals. Marginally better but still essentially sugar. Unsuitable for diabetics despite 'natural' marketing.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.