How many calories are in 1 teaspoon of white granulated sugar?

January 9, 2026 •

3 min read

According to the USDA, a standard teaspoon of white granulated sugar contains about 16 calories. This small amount, while seemingly insignificant, adds up quickly, especially for those monitoring their daily intake for health or weight management goals. Understanding the specific caloric value is crucial for making informed dietary choices.

Quick Summary

A standard teaspoon of white granulated sugar contains approximately 16 calories, with the energy derived solely from carbohydrates. These are considered empty calories as they provide no other essential nutrients like vitamins or minerals. Tracking this intake is important for health and diet management.

Key Points

16 Calories per Teaspoon: A single level teaspoon of white granulated sugar contains approximately 16 calories, with this energy coming from simple carbohydrates.
Empty Calories: Sugar provides energy but lacks essential vitamins, minerals, and fiber, qualifying its calories as 'empty'.
Daily Limits: Health organizations recommend limiting daily added sugar intake to help with weight management and overall health.
Hidden Sugars: Many processed foods and drinks contain high levels of added sugar, contributing significantly to daily calorie counts without people realizing.
Comparison with Other Sweeteners: Other sweeteners like honey or maple syrup have slightly different calorie counts and nutritional profiles, while powdered sugar is less dense.
Effective Management: Reducing sugar can be achieved by reading labels, gradually decreasing intake, and choosing nutrient-dense whole foods.

The Caloric Breakdown of a Teaspoon of Sugar

A single, level teaspoon of white granulated sugar, which is approximately 4 grams, contains about 16 calories. This caloric content comes entirely from carbohydrates, as sugar is a simple carb. These are often referred to as 'empty calories' because they provide energy without any additional nutritional benefits such as vitamins, minerals, or fiber. The body processes this sugar quickly, leading to a rapid spike in blood sugar levels.

Why Calorie Counting for Sugar Matters

For many people, keeping track of sugar consumption is a key part of their dietary strategy. Whether aiming for weight loss, managing blood sugar levels, or simply adopting a healthier lifestyle, being mindful of added sugars is essential. A few teaspoons added to daily coffee, tea, or cereal can accumulate quickly, potentially pushing an individual over recommended daily sugar limits. The American Heart Association, for example, recommends that most women consume no more than 100 calories (about 6 teaspoons) of added sugar per day, while men should aim for no more than 150 calories (about 9 teaspoons).

Common Sources of Hidden Sugar

Added sugar isn't only found in the sugar bowl. It's hidden in many processed foods and beverages, making it easy to unknowingly consume excessive amounts. Here are some common examples:

Sweetened Beverages: Sodas, fruit juices, and energy drinks are often packed with sugar.
Breakfast Cereals: Many popular cereals, especially those marketed to children, have significant amounts of added sugar.
Sauces and Condiments: Ketchup, barbecue sauce, and some salad dressings can be surprisingly high in sugar.
Yogurts and Dairy Products: Flavored yogurts often have added sweeteners that contribute to a high sugar count.
Baked Goods and Desserts: Cakes, cookies, and pastries are obvious sources of added sugar.

How Different Sugars Compare: A Calorie Comparison Table

While the calorie count for white granulated sugar is straightforward, other common sweeteners have different densities and compositions, which slightly alter their caloric value per teaspoon. Here is a comparison:


Sweetener	Serving Size	Approximate Calories	Key Differences
White Granulated Sugar	1 tsp (4g)	16	100% carbohydrates, no other nutrients.
Brown Sugar	1 tsp	16	Contains a small amount of molasses, which provides trace minerals, but the caloric value is nearly identical.
Powdered Sugar	1 tsp	10	Less dense by weight than granulated sugar due to added cornstarch; however, can be easily over-served.
Honey	1 tsp (9g)	21	Naturally sweeter and denser than sugar; contains trace amounts of vitamins and minerals.
Maple Syrup	1 tsp (9g)	23	Similar to honey in density and nutrients; higher caloric content per teaspoon than granulated sugar.

It's important to remember that these are average values and can vary slightly by brand. Portion size is also a critical factor, as an overfilled spoon can contain more than the standard measurement.

Managing Your Sugar Intake Effectively

Successfully moderating sugar intake involves more than just knowing the numbers. It requires conscious effort and strategic planning. Here are some actionable tips:

Read Nutrition Labels Carefully: Pay attention to the "Added Sugars" line on the nutrition facts panel to identify hidden sources.
Reduce Gradually: If you sweeten your coffee, try reducing the amount of sugar by half a teaspoon every few days. Your taste buds will adjust over time.
Choose Whole Foods: Opt for fruits and vegetables to satisfy your sweet cravings. The natural sugars come with fiber, vitamins, and minerals.
Use Spices: Spices like cinnamon, nutmeg, and vanilla can add flavor to foods and drinks without adding calories.
Stay Hydrated: Sometimes the body mistakes thirst for hunger. Drinking plenty of water can help manage cravings.
Cook at Home: Preparing your own meals gives you complete control over the ingredients, including the amount of added sugar.

For additional healthy eating strategies, the NHS website provides some excellent general tips.

Conclusion: A Small Spoon, a Big Impact

While 16 calories might not seem like much, the cumulative effect of added sugars can be significant for one's overall health. Understanding precisely how many calories are in 1 teaspoon of white granulated sugar is the first step toward making more mindful dietary choices. By being aware of both direct and hidden sources of added sugar, and exploring healthier alternatives, individuals can better manage their caloric intake and improve their long-term wellness. Small changes, like reducing a single teaspoon here and there, can lead to substantial health benefits over time.

Frequently Asked Questions

A level teaspoon of white granulated sugar contains approximately 16 calories.

The sole nutrient in white granulated sugar is carbohydrates, providing no vitamins, minerals, or fiber.

Yes, a teaspoon of brown sugar contains almost the same number of calories as a teaspoon of white sugar, about 16 calories. The nutritional difference is minimal.

To reduce sugar intake, focus on choosing whole foods over processed ones, read nutrition labels, and gradually decrease the amount of sugar you add to drinks and meals. You can also use spices to add flavor.

Tracking sugar intake is important because excessive consumption of added sugars is linked to weight gain, insulin resistance, and an increased risk of heart disease. It helps in controlling overall caloric intake.

Empty calories refer to calories from foods that provide energy without any nutritional value, such as vitamins or minerals. White sugar is a prime example of a source of empty calories.

Honey is not a lower-calorie alternative. A teaspoon of honey has slightly more calories (around 21) than a teaspoon of granulated sugar (16) because it is denser. While it offers trace nutrients, it should still be consumed in moderation.