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Quick energy source, pure carbohydrate, no vitamins or minerals
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
3 teaspoon (medium) of Granulated sugar (three) (12 g) has 46 calories. That works out to 387 calories per 100 g. It contains 12 g of carbs, 0 g of protein, 0 g of fat and 0 g of fiber. Its glycemic index is 65 (high), so it raises blood sugar quickly.
Selected: 3 teaspoon (medium) · 12 g
46
KCAL / 12G
Carbs
12g
· 4% DV
Protein
0g
· 0% DV
Fat
0g
· 0% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 100% · Protein 0% · Fat 0%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 46 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.12 mg | 0% |
| Total carbohydrate | 12 g | 4% |
| Fiber | 0 g | 0% |
| Protein | 0 g | 0% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 3 teaspoon (medium) | 12 g | 46 kcal |
| 1 teaspoon (small) | 4 g | 15 kcal |
| 1 piece (small) | 5 g | 19 kcal |
| 1 pack (mini) | 10 g | 39 kcal |
| 1 serving (small) | 10 g | 39 kcal |
| 1 tablespoon (medium) | 12 g | 46 kcal |
| 1 serving (large) | 20 g | 77 kcal |
| 2 tablespoon (large) | 24 g | 93 kcal |
| 100 g | 100 g | 387 kcal |
| 1 cup (large) | 200 g | 774 kcal |
Calculated from 387 calories per 100 g.
Usually, yes: granulated sugar commonly means white, refined sugar with small crystals. The term describes the crystal size, though, so a recipe or product may specify another type; check whether it says white, raw, or another sugar.
Yes, granulated sugar can replace caster sugar in many recipes, but its larger crystals dissolve more slowly. It works well in mixtures that are beaten or cooked; for delicate cakes or meringues, the finer sugar gives a smoother result.
Granulated sugar does not readily spoil when kept dry and clean. Its quality can suffer if it absorbs moisture, odors, or dirt, so discard it if you find mold, pests, or contamination rather than just harmless clumps.
Store granulated sugar in a tightly sealed container in a cool, dry cupboard, away from steam and strong-smelling foods. Keeping moisture out prevents hard clumps, while the sealed container also helps keep out insects.
Yes, brown sugar can often replace granulated sugar in baking, but it adds molasses flavor and more moisture. The result may be darker, softer, or chewier, so the swap is less suitable when a recipe depends on a crisp texture.
Granulated sugar dissolves slowly in cold drinks. Stir it into a small amount of warm water first to make a simple syrup, then mix that into the iced tea or other drink for even sweetness without gritty crystals.
Granulated sugar clumps when moisture makes the crystals stick together, often after a container is left open near steam. The sugar is usually still usable if it is clean and dry once broken up; store it sealed to prevent further clumping.
Yes, bacteria in the mouth use sugar to produce acids that can damage tooth enamel. Frequent exposure matters, so having sweetened drinks or snacks repeatedly through the day can be harder on teeth than consuming sugar less often.
Yes, granulated sugar is digested into glucose and raises blood sugar. People with diabetes should include it in their meal plan; the effect varies with the amount eaten and what else is in the meal.
Yes, granulated sugar is commonly used to make caramel. Heat it gently in a clean, dry pan until it melts and turns amber, watching closely because it can go from caramelized to burnt quickly.
Vitamins
Vitamin A
0µg · 0% DV
B1
0mg · 0% DV
B2
0mg · 0% DV
B3
0mg · 0% DV
Minerals
Calcium
0.12mg · 0% DV
Potassium ⭐
0.24mg · 0% DV
Iron
0mg · 0% DV
Sodium
0.12mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 46 calories in 3 teaspoon (medium) (12 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Granulated sugar is crystalline sucrose, usually made from sugar beet or sugar cane. It is a familiar pantry staple for sweetening drinks and for baking, preserving fruit and making desserts.
Its fine crystals dissolve readily in hot drinks and blend easily into batters. In many parts of the world it goes into tea or coffee; in the UK, for example, it may be offered alongside tea, while in North America it is common in home baking. Nutritionally, it is almost entirely carbohydrate and provides no fibre, protein or fat. If you want a less-sweet result, start with a little less in drinks or recipes and adjust to taste.
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 4
Ultra-Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0g
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Nutrition data compiled from USDA FoodData Central and scientific sources.