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How Many Calories in Sugar?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 110 kcal | 0.0g |
| 100g | 387 kcal | 0.0g |
| 1 teaspoon | 15 kcal | 0.0g |
A sugar contains 387 calories per 100g. A typical 1 teaspoon (4g) provides about 15 calories. Sugar is high in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Sugar Nutrition Facts
| Nutrient | Per 100g | Per serving (4g) |
|---|---|---|
| Calories | 387 kcal | 15 kcal |
| Protein | 0.0g | 0.0g |
| Carbohydrates | 100.0g | 4.0g |
| of which Sugars | 99.8g | 4.0g |
| Fat | 0.0g | 0.0g |
| of which Saturates | 0.0g | 0.0g |
| Fibre | 0.0g | 0.0g |
| Sodium | 1.0mg | 0mg |
| Potassium | 2.0mg | 0mg |
| Calcium | 1.0mg | 0mg |
| Iron | 0.1mg | 0.0mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 0.6µg | 0µg |
| Riboflavin (B2) | 0.0mg | 0.0mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in carbohydrates (36% DV) — an excellent source
- Low in saturated fat (0% DV)
- Low in sodium (0% DV)
- Calories: 19% DV
- Protein: 0% DV
- Carbohydrates: 36% DV
- Fibre: 0% DV
- Fat: 0% DV
- Saturated fat: 0% DV
- Sodium: 0% DV
- Potassium: 0% DV
- Calcium: 0% DV
- Iron: 1% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 1% DV
- Riboflavin (B2): 0% DV
Useful for tracking sugar
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MORiSH Pork Chicharrónes
79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether sugar is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out sugar for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the actual serving size on packaging before comparing to the per-100g figures here — snack portions are often smaller (or larger) than 100g.
Frequently Asked Questions
How many calories in sugar per 100g?
Sugar contains 387 calories per 100g, based on USDA reference data.
Is sugar high in calories?
A 1 teaspoon of sugar (4g) has around 15 calories — roughly 1% of a 2,000-calorie daily intake.
Is sugar good for weight loss?
Sugar is fairly calorie-dense at 387 calories per 100g, so portion size matters when losing weight. A 1 teaspoon provides about 15 calories.
How much protein is in sugar?
Sugar contains 0.0g of protein per 100g.
Is sugar a good source of fibre?
Sugar is relatively low in fibre at 0.0g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does sugar compare to cereals ready-to-eat, kellogg, kellogg's corn pops?
Sugar has 387 calories per 100g, close to cereals ready-to-eat, kellogg, kellogg's corn pops at 387 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of sugar for 20g of protein?
Sugar contains negligible protein per 100g, so it isn't a practical way to hit a protein target — pair it with a protein-rich food instead.
Foods with a similar calorie count
Other snacks closest to sugar by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sugar (this page) | 387 kcal | 0.0g | 100.0g | 0.0g |
| Cereals Ready-to-eat, Kellogg, Kellogg'S Corn Pops | 387 kcal | 4.8g | 89.7g | 1.3g |
| Cereals Ready-to-eat, Malt-O-Meal, Marshmallow Mateys | 387 kcal | 6.9g | 82.8g | 3.5g |
| Cereals Ready-to-eat, Kellogg'S Frosted Flakes, Choco Zucaritas | 387 kcal | 5.1g | 85.1g | 3.5g |
| Cereals Ready-to-eat, General Mills, Honey Nut Cheerios, Medley Crunch | 387 kcal | 9.1g | 79.5g | 5.4g |
| Cereals Ready-to-eat, Malt-O-Meal, Honey Nut Scooters | 387 kcal | 8.6g | 79.6g | 4.5g |
| Cereals Ready-to-eat, Cascadian Farm, Multi-Grain Squares | 387 kcal | 9.4g | 83.0g | 1.9g |
More kit for sugar tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.