White Sugar
Pure sucrose with no micronutrients; useful in recipes, empty of protein, fibre and vitamins.
Nutrition per 100 g
Standardised to 100 g of white sugar for fair comparison. Typical serving: 12 g (1 tbsp) — 387 kcal per 12 g serving.
| Nutrient | Per 100 g | Per serving (12 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 3225 kcal | 387 kcal | 100 kcal |
| Protein | 0 g | 0 g | 0 g |
| Carbohydrate | 833.3 g | 100 g | 25.8 g |
| Fat | 0 g | 0 g | 0 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of white sugar, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (12 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Thiamin | 0 mg | 0 mg | 0% |
| Riboflavin | 0.019 mg | 0.002 mg | 1% |
| Niacin | 0 mg | 0 mg | 0% |
| Vitamin B6 | 0 mg | 0 mg | 0% |
| Folate | 0 µg | 0 µg | 0% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0 mg | 0 mg | 0% |
| Choline | 0 mg | 0 mg | 0% |
| Minerals | |||
| Calcium | 1 mg | 0.12 mg | <1% |
| Iron | 0.05 mg | 0.006 mg | <1% |
| Magnesium | 0 mg | 0 mg | 0% |
| Phosphorus | 0 mg | 0 mg | 0% |
| Potassium | 2 mg | 0.24 mg | <1% |
| Sodium | 1 mg | 0.12 mg | <1% |
| Zinc | 0.01 mg | 0.001 mg | <1% |
| Selenium | 0.6 µg | 0.072 µg | 1% |
| Copper | 0.007 mg | 0.001 mg | <1% |
| Manganese | 0.004 mg | 0 mg | <1% |
Source: USDA FoodData Central — Sugars, granulated
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat white sugar?
- A commonly eaten food that can sit in a balanced pattern when portions are honest.
- Pure sucrose with no micronutrients; useful in recipes, empty of protein, fibre and vitamins.
How to include it
- Use in the usual way for this food, and keep an eye on the stated serving.
- Typical pairing ideas: Coffee, Baking, Berries.
Things to consider
- Easy to over-consume relative to hunger; treat as an occasional or measured item.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Brown Sugar
White sugar with molasses returned; the mineral difference is trivial at a tablespoon dose.
- kcal
- 2714
- protein
- 0.7 g
- fibre
- 0 g
per 100 g · Typical serving: 14 g (1 tbsp packed)
Honey
Concentrated natural sugar with trace antioxidants; still a free sugar.
- kcal
- 305
- protein
- 0.5 g
- fibre
- 0 g
per 100 g · Typical serving: 1 tbsp (21 g)
Maple Syrup
Boiled maple sap; a natural sweetener with useful manganese and zinc.
- kcal
- 260
- protein
- 0 g
- fibre
- 0 g
per 100 g · Typical serving: 1 tbsp (20 g)
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