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.
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.
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).
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.
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).
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).
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.
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.
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!