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Refined sugar Calories
Quick energy, high glycemic index, low nutrient value
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Refined sugar (12 g) has 48 calories. That works out to 400 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.
Refined sugar Nutrition Facts
Selected: 1 tablespoon (medium) · 12 g
48
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%
Refined sugar nutrition facts table · 1 tablespoon (medium) (12 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 48 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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How Many Calories in 1 Tablespoon of Refined sugar?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 12 g | 48 kcal |
| 1 teaspoon (small) | 4 g | 16 kcal |
| 1 piece (mini) | 5 g | 20 kcal |
| 1 serving (small) | 10 g | 40 kcal |
| 1 pack (small) | 20 g | 80 kcal |
| 2 tablespoon (large) | 24 g | 96 kcal |
| 1 serving (large) | 25 g | 100 kcal |
| 100 g | 100 g | 400 kcal |
| 1 cup (large) | 200 g | 800 kcal |
Calculated from 400 calories per 100 g.
Frequently Asked Questions About Refined sugar
What is refined sugar?
Refined sugar is sucrose that has been extracted from sugar cane or sugar beets, purified, and crystallized. Granulated white sugar and sugar cubes are common forms; refining removes most of the plant material and produces a consistent, sweet-tasting product.
Is refined sugar bad for you?
Eating a lot of refined sugar can contribute to tooth decay and a diet with fewer nutrient-rich foods. Frequent sugary drinks and sweets can also make it easier to consume more energy than intended, so keeping them occasional is a practical step.
What is the difference between refined and unrefined sugar?
Refined sugar has been purified to separate sucrose crystals from the original plant material. Unrefined sugars retain more molasses and may have a darker color and stronger flavor, but they are still sugars and are not a substantially healthier choice.
Is refined sugar the same as brown sugar?
Not quite: refined sugar usually means white, purified sucrose, while brown sugar typically contains molasses or has molasses added back. Brown sugar tastes different and holds more moisture, but it still counts as added sugar.
How is refined sugar made?
To make refined sugar, manufacturers extract sugar-rich liquid from cane or beets, clarify and concentrate it, then form sucrose crystals. The crystals are separated and dried before being sold as granulated sugar or pressed into forms such as cubes.
Does refined sugar cause diabetes?
Refined sugar does not directly cause diabetes on its own. However, regularly consuming large amounts can contribute to weight gain, and excess weight is an established risk factor for type 2 diabetes.
Can refined sugar make you gain weight?
Yes, consuming more refined sugar than your body uses can contribute to weight gain. Sweet drinks and desserts are easy to consume quickly and may add to your overall intake without keeping you full for long.
How much refined sugar should you eat per day?
There is no single daily amount that suits everyone. The World Health Organization recommends keeping free sugars below 10% of daily energy intake and suggests that below 5% may provide additional benefits; free sugars also include those in honey and syrups.
Can you replace refined sugar in baking?
Yes, mashed banana or applesauce can replace some refined sugar in baking, but they add moisture and change the texture, so the recipe may need adjustment. Honey and syrups also work in some recipes, though they still count as free sugars.
Does refined sugar expire, and how should you store it?
Refined sugar does not readily spoil when kept dry, but moisture can make it hard or lumpy. Store it in a sealed container in a cool, dry place, and discard it if it develops mold or an unusual smell.
Refined sugar Vitamins & Minerals
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
Refined sugar Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Refined sugar
To burn the 48 calories in 1 tablespoon (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.
What is Refined sugar?
Refined sugar is a purified, crystallised sweetener made from sugar cane or sugar beet. It dissolves readily, which makes it useful in drinks as well as in baking, preserves, sauces and desserts. The source crop varies by region, but the familiar white crystals are a pantry staple in many parts of the world. Its clean sweetness can round out coffee or tea, and it helps give cakes and biscuits their characteristic flavour and texture. Nutritionally, it is almost entirely carbohydrate and provides quick energy, with little else to contribute. If you want a less-sweet result, reduce the amount gradually in drinks or recipes; fruit, spices or a little vanilla can add flavour without relying on as much sugar.
How Nutritious Is Refined sugar?
Nutrient density
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.
Satiety score
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.
Is Refined sugar Processed?
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.
Does Refined sugar Contain Allergens?
No known major allergens
Which Diets Is Refined sugar Good For?
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
Refined sugar Fat Profile
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0g
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Nutrition data compiled from USDA FoodData Central and scientific sources.