Granulated Sugar Nutrition Facts: Calories & Health Impact Explained

Granulated Sugar Nutrition Facts: Calories & Health Impact Explained

Granulated sugar—the pure, refined white sugar found in nearly every kitchen—is a staple in baking, coffee, and processed foods. But beyond its sweet taste, what does it really offer nutritionally?

In this guide, we’ll break down:
✔ Granulated sugar nutrition facts (calories, carbs, glycemic impact)
✔ Does sugar have any health benefits?
✔ Risks of overconsumption
✔ Healthier sugar alternatives

Let’s uncover the sweet (and not-so-sweet) truths about this common ingredient.

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Granulated Sugar Nutrition Facts (Per 100g)

Nutrient	Amount	% Daily Value (DV)
Calories	387 kcal	19%
Carbohydrates	100g	33%
– Sugars	100g	200%+
Protein	0g	0%
Fat	0g	0%
Fiber	0g	0%
Micronutrients	None	0%

💡 Key Takeaway: Pure sugar is empty calories—no fiber, protein, vitamins, or minerals.

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How Many Calories Are in Granulated Sugar?

• 1 teaspoon (4g) = 16 calories
• 1 tablespoon (12g) = 48 calories
• 1 cup (200g) = 774 calories

⚠️ Note: Most adults consume 2–3x the recommended daily sugar limit (25g for women, 36g for men).

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What Are the Health Benefits of Sugar?

Sugar itself has no essential health benefits, but in specific contexts:
✅ Quick energy boost (for athletes during endurance events).
✅ Enhances flavor (making healthy foods like oatmeal more palatable).
✅ Preserves food (in jams, jellies).

🚫 But: These perks don’t outweigh risks of excess intake.

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Risks of Too Much Sugar

Overconsumption is linked to:
❌ Weight gain & obesity (high-calorie, low-satiety).
❌ Type 2 diabetes (insulin resistance).
❌ Heart disease (triglycerides ↑, HDL ↓).
❌ Tooth decay (feeds harmful mouth bacteria).

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Healthier Sugar Alternatives

Alternative	Calories per 100g	Pros	Cons
Honey	304	Antioxidants	Still high in sugar
Maple syrup	260	Manganese, zinc	Expensive
Coconut sugar	375	Low GI	Similar calories
Stevia	0	Zero-calorie	Aftertaste

💡 Best for health: Whole fruits (fiber slows sugar absorption).

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People Also Ask (FAQs)

1. What is the health benefit of granulated sugar?

None inherently—it’s pure energy with no nutrients.

2. How many calories are in granulated sugar?

16 per tsp, 48 per tbsp, 774 per cup.

3. What are the health benefits of sugar?

Only short-term energy; no vitamins/minerals.

4. What is the nutritional value of sugar?

100% carbs (sucrose), zero protein/fat/fiber.

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How to Reduce Sugar Intake

✔ Read labels (sugar hides in sauces, bread, yogurt).
✔ Use spices (cinnamon, vanilla) to sweeten naturally.
✔ Choose whole fruits over juices/desserts.

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Final Thoughts

Granulated sugar is fine in moderation, but most people overconsume it. For better health, limit added sugars and opt for natural sweeteners or fruit when possible.

Craving something sweet? Try a date or dark chocolate instead!