1 teaspoon (small) of White Granulated Sugar (4 g) has 15 calories. That works out to 387 calories per 100 g. It contains 4 g of carbs, 0 g of protein, 0 g of fat and 0 g of fiber. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

White Granulated Sugar Nutrition Facts

Selected: 100 g

387

KCAL / 100G

Carbs

100g

· 36% DV

Protein

· 0% DV

Fat

· 0% DV

Fiber

· 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%

White Granulated Sugar Vitamins & Minerals

Vitamins

Vitamin A

0µg · 0% DV

0mg · 0% DV

Minerals

Calcium

1mg · 0% DV

Iron

0mg · 0% DV

Magnesium

0mg · 0% DV

Zinc

0mg · 0% DV

How Nutritious Is White Granulated Sugar?

Satiety score

Low

1/ 100

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.

White Granulated Sugar Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off White Granulated Sugar

To burn the 387 calories in 100 g:

🚶

96min

Walking (5 km/h)

🏃

39min

Running (8 km/h)

🚴

53min

Cycling

🏊

45min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is White Granulated 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 White Granulated Sugar Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is White Granulated 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

White Granulated Sugar Fat Profile

SATURATED

MONOUNSATURATED

POLYUNSATURATED

Compare White Granulated Sugar

🍬vs🍬

White Granulated Sugar vs Rose Turkish delight57 kcal more per 100 g

→🍬vs🍫

White Granulated Sugar vs Snickers chocolate101 kcal fewer per 100 g

→🍬vs🍯

White Granulated Sugar vs Caramel sauce67 kcal more per 100 g

→🍬vs🍫

White Granulated Sugar vs Dark chocolate153 kcal fewer per 100 g

→

Foods Similar to White Granulated Sugar

🍬

Rose Turkish delight

330 kcal

🍫

Snickers chocolate

488 kcal

🍯

Caramel sauce

320 kcal

🍫

Dark chocolate

540 kcal

🍮

Höşmerim

320 kcal

🍫

Chocolate sauce

210 kcal

🍬

Fruit Leather

320 kcal

🍬

Pistachio Turkish Delight

370 kcal

Frequently Asked Questions About White Granulated Sugar

Is brown sugar meaningfully healthier than white granulated sugar?

Brown sugar contains a small amount of molasses, which changes its colour and flavour, but it is not nutritionally superior in a meaningful way. Both are added sugars and are best used in moderation.

Why is white granulated sugar classified as ultra-processed?

Sugar cane or sugar beet is processed through multiple extraction, purification and refining steps to produce crystalline sucrose. The final product is almost entirely sugar, with the original plant fibre and most naturally occurring compounds removed.

Does cooking white sugar make it harmful?

Ordinary baking and cooking do not make sugar inherently toxic, although browning and caramelisation occur at higher temperatures. Prolonged high-heat cooking of sugar with fats and starchy foods can increase the formation of some undesirable compounds.

How should white granulated sugar be stored to prevent clumping?

Keep it in a tightly sealed container in a cool, dry cupboard, away from steam and humidity. Clumped sugar is usually still safe to use if it smells normal and has not been contaminated.

Can white sugar be used after its best-before date?

When kept dry and clean, granulated sugar is very shelf-stable and may remain usable well beyond a best-before date. Discard it if it has absorbed moisture, developed an unusual smell, contains insects, or has visible contamination.

Should white granulated sugar be kept in the freezer?

Freezing is unnecessary and may cause condensation when the container is opened, leading to clumps. An airtight container at room temperature is the better storage method.

What happens if I reduce the sugar in a baking recipe?

Sugar does more than sweeten: it contributes to moisture, tenderness, browning and texture. Reducing it substantially can make baked goods drier, paler, denser or less tender.

Is white sugar useful after a workout?

Sugar can provide quick carbohydrate, but it is not a complete recovery food by itself. After long or intense exercise, pairing carbohydrate with protein, fluids and nutrient-rich foods is generally more useful.

Does white sugar cause hyperactivity in children?

Strong, consistent evidence does not show that sugar alone causes hyperactivity in children. However, frequent sugary foods can raise the risk of tooth decay and make it easier to consume too much added sugar overall.

Who should be especially careful with white granulated sugar?

People managing diabetes, insulin resistance, elevated triglycerides or a high risk of dental decay may need to limit added sugar according to advice from their healthcare professional. Anyone with concerns about blood sugar symptoms should seek individual medical guidance.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 12, 2026