Basics Granulated Sugar Nutrition Facts and Health Benefits By Shereen Lehman, MS Shereen Lehman, MS, is a healthcare journalist and fact checker. She has co-authored two books for the popular Dummies Series (as Shereen Jegtvig). Learn about our editorial process Shereen Lehman, MS Reviewed by Reviewed by Barbie Cervoni MS, RD, CDCES, CDN on April 13, 2020 facebook twitter linkedin instagram Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Learn about our Review Board Barbie Cervoni MS, RD, CDCES, CDN Updated on April 24, 2020 Print Verywell / Alexandra Shytsman Table of Contents View All Table of Contents Sugar Nutrition Facts Health Benefits Adverse Effects Allergies Varieties When It’s Best Storage and Food Safety How to Prepare Recipes Granulated sugar is white table sugar. It is the most recognizable form of sugar, usually found in sugar bowls and in packets on restaurant tables and coffee shops. Granulated sugar is refined, as opposed to some types of brown sugar which are often unrefined or partially refined. Sugar granules may range in size from very fine to course. Granulated sugar may be included in a healthy eating pattern when consumed in moderation. But excess sugar consumption is common and can lead to health problems. Sugar Nutrition Facts The following nutrition information is provided by the USDA for one teaspoon (4g) of granulated sugar. Calories: 15.4Fat: 0gSodium: 0mgCarbohydrates: 4gFiber: 0gSugars: 4gProtein: 0g Carbs One teaspoon of sugar has 16 calories that come from about 4 grams of simple carbohydrates. There is no fiber or starch in granulated sugar. The glycemic index of granulated sugar is 65, making it a high glycemic food. However, the glycemic load of one teaspoon of sugar is only 3. Glycemic load takes portion size into account when estimating a food's impact on blood sugar levels. Fats Granulated sugar contains no fat. Protein There is no protein in granulated sugar or other forms of sugar. Vitamins and Minerals Sugar provides no significant vitamins or minerals. Health Benefits Sugar is a simple carbohydrate and provides a quick source of energy (glucose) to the body. Your body's cells, tissues, and organs usually rely on glucose to function. Excess carbohydrates from sugar and other sources are stored in the body for later use when energy (in the form of food) is not available. While your body can use other macronutrients such as fat and protein for fuel, carbohydrates are the preferred source as it is easily turned into glucose. Sugar is also helpful in food processing. Sugar is widely used as a flavor enhancer, but it can also be used to create better food texture, add bulk, improve the shelf-life of packaged foods, and make products moist. Sugar is also used for fermentation. Adverse Effects Even though sugar can provide certain basic benefits in the body and in food manufacturing, much of the research investigating the role of sugar in the diet has focused on the adverse effects of sugar overconsumption. Data updated in 2020 suggest that sugar consumption is going down in the U.S. but many Americans still consume more sugar than they need, primarily in the form of added sugar—sugar added during food processing to foods such as soft drinks, baked goods, snack foods and even savory foods such as ketchup, soups, or salad dressings. Added sugar also includes sugar that you add to foods such as coffee or cereal. Excess consumption of sugar has been linked to a wide variety of adverse health effects, including obesity, type 2 diabetes, cardiovascular disease, metabolic syndrome, and poor oral health. For these reasons, the 2015–2020 nutrition guidelines provided by the USDA include a guideline for the intake of added sugars. USDA Dietary Guidelines recommend that no more than 10% of total calories come from added sugars. Nutrition labels now contain a line item that can help consumers identify the amount of added sugars contained in products. The USDA reports that is difficult to meet nutrient needs while staying within calorie limits if you consume more than 10% of your total daily calories from added sugar. Allergies According to the American Academy of Allergy, Asthma, and Immunology, there is no true allergy to sugar. But the issue is controversial as some believe that sugar consumption can cause hyperactivity in some. The organization states, however, that medical evidence of sugar-related hyperactivity is lacking. Varieties Granulated sugar comes from either sugar beets or sugar cane. After an extraction process, different types of sugar can be made. Granulated table sugar is the most common type for use in recipes and day-to-day food flavoring. There are also very fine granulated sugars made for making smooth desserts, or powdered sugar which is granulated sugar that has been ground to a powder and sifted. Some types of light and dark brown sugar are granulated white sugar that has been blended with molasses. When It’s Best Sugar can is harvested usually in the late winter. But sugar processing happens year-round. You can find sugar in almost every market at any time of year. Storage and Food Safety Granulated sugar should be kept in an airtight container in your pantry or in a cupboard away from heat and light. It should stay fresh for 18–24 months. According to the USDA, sugar never spoils, but for best quality use within two years of opening. You can freeze sugar but it is not recommended because sugar can pick up food odors easily. How to Prepare There are ways to enjoy sweet flavors without overdoing your sugar intake. For example, if you add sugar to your morning coffee or breakfast cereal, see if you can gradually cut back to half of your regular amount. Keeping the sugar bowl in the cabinet rather than on the counter or table may also help you to reduce your sugar intake to healthy levels. You can also add fresh fruit slices or berries to your morning cereal or oatmeal instead of sprinkling on sugar. Grab an apple, pear, or orange instead of a candy bar or cookie. And skip the sugary soft drinks and drink water instead, adding lemon or lime slices for a little flavor. Recipes Healthy Low-Sugar Recipes to Try Low-Sugar Coconut Raspberry OatmealLow-Sugar Jelly, Jams, and PreservesLow-Carb Chocolate GanacheLower Sugar Cosmopolitan Cocktail Recipe Was this page helpful? Thanks for your feedback! Looking to lose weight? Our nutrition guide can help you get on the right track. Sign up and get it free! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Sugars, granulated. USDA FoodData Central. Updated 12/16/2019 Carbohydrates. Medline Plus. Updated March 13, 2020 Food Availability and Consumption. United States Department of AgricultureEconomic Research Service. Updated February 28, 2020 Know Your Limit for Added Sugars. Centers for Disease Control and Prevention. Updated April 3, 2019 Wölnerhanssen BK, Meyer-gerspach AC. Health effects of sugar consumption and possible alternatives. Ther Umsch. 2019;76(3):111-116. doi:10.1024/0040-5930/a001070 Delli Bovi AP, Di Michele L, Laino G, Vajro P. Obesity and obesity related diseases, sugar consumption and bad oral health: A fatal epidemic mixtures: The pediatric and odontologist point of view. Transl Med UniSa. 2017;16:11–16. Published 2017 Jul 1. Key Recommendations: Components of Healthy Eating Patterns. USDA. Dietary Guidelines 2015-2020 The New and Improved Nutrition Facts Label – Key Changes. U.S. Food and Drug Administration. Updated March 2020 Allergy/Intolerance to Sugar. American Academy of Allergy, Asthma, and Immunology. Updated 5/7/2019 Sugar, granulated. FoodKeeper App. FoodSafety.gov Updated April 26, 2019