How Many Calories in Sugar? Nutrition Facts & Macros
One teaspoon of sugar (4g) has 15 calories
Protein 0g · Carbs 4g · Fat 0g
Sugar is the world's most common sweetener — pure carbohydrate with no protein, fat, or meaningful nutrients. Whether you're counting calories, comparing sweeteners, or wondering how much sugar is too much, knowing the exact nutrition facts helps. Here's everything you need to know about sugar calories and macros, based on USDA data. Granulated sugar contains virtually no water (0.02%).
1619 kJ · per 100g · Water: 0.02 g
Calorie Calculator: Sugar (White)
4 g Sugar (White) contains 15 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 teaspoon (4g) | 15 kcal | 0g | 4g | 0g |
| 1 tablespoon (13g) | 50 kcal | 0g | 13g | 0g |
| 1 cup (200g) | 774 kcal | 0g | 200g | 0g |
| 100 grams | 387 kcal | 0g | 100g | 0g |
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| Sugar (White) | per 100g |
|---|---|
| Calories | 387 kcal |
| Protein | 0 g |
| Fat | 0 g |
| Carbs | 99.98 g |
| Fiber | 0 g |
| Sugar | 99.8 g |
| Sodium | 1 mg |
| Potassium | 2 mg |
| Magnesium | 0 mg |
| Phosphorus | 0 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0 mg |
| Folate | 0 mcg |
| Water | 0.02 g |
Source: USDA FoodData Central (FDC ID: 169655) · Data verified April 2026
Variations
Brown sugar
380 kcal per 100g — slightly less than white (387 kcal). Contains trace molasses, giving it a caramel flavor and slightly more moisture. Nutritionally nearly identical to white sugar.
Powdered sugar
389 kcal per 100g — essentially the same as granulated. Just finely ground white sugar, often with a small amount of cornstarch (1-3%) to prevent clumping. Same calories per weight.
Frequently Asked Questions
How many calories are in a teaspoon of sugar?
One teaspoon of granulated sugar (4g) contains approximately 16 calories. One tablespoon (12.5g) has about 48 calories. Per 100g, sugar has 387 calories. These are pure carbohydrate calories with no protein, fat, fiber, or vitamins.
How many carbs are in sugar?
Sugar is 99.98% carbohydrate — essentially pure carbs. One teaspoon (4g) has 4g of carbs. One tablespoon (12.5g) has 12.5g. There is zero fiber, so all carbs are sugar (sucrose). This is why sugar provides quick energy but no lasting satiety.
Sugar vs honey — what's the difference?
Sugar has 387 kcal per 100g, honey has 304 kcal — honey is less calorie-dense. However, honey is denser, so a tablespoon of honey (64 kcal) has more calories than a tablespoon of sugar (48 kcal). Honey provides trace minerals and antioxidants. Both should be consumed in moderation.
How much sugar can I eat per day?
The WHO recommends limiting added sugars to less than 10% of daily calories — ideally under 5%. For a 2000-calorie diet, that's 50g maximum (12.5 teaspoons), ideally under 25g (6 teaspoons). This includes sugar in beverages, sauces, and processed foods, not just what you add yourself.
Is sugar bad for weight loss?
Sugar itself isn't inherently bad, but it's calorie-dense (387 kcal per 100g) with zero satiety. It provides energy but no fiber, protein, or fullness. Cutting added sugar is one of the easiest ways to reduce calories. Replace sugary drinks with water for the biggest impact — a can of soda has about 35g of sugar.
White sugar vs brown sugar — what's the difference?
White sugar: 387 kcal per 100g, 99.98g carbs. Brown sugar: ~380 kcal per 100g, 97.3g carbs, with trace amounts of molasses, calcium, and potassium. The nutritional difference is negligible — brown sugar is NOT meaningfully healthier. The molasses adds flavor and moisture but minimal nutrients.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sugar (White) | 387 | 0g | 99.98g | 0g |
| Honey | 304 | 0.3g | 82.4g | 0g |
| Date (Medjool) | 277 | 1.81g | 74.97g | 0.15g |
| Banana | 89 | 1.09g | 22.84g | 0.33g |
| Maple Syrup | 260 | 0.04g | 67.09g | 0.06g |
per 100g
Per 100g, sugar has 387 kcal — pure carbohydrate energy. Compare to honey (304 kcal with trace minerals), dates (277 kcal with fiber), and bananas (89 kcal with potassium). Sugar provides calories but zero nutrients.
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