Is Brown Sugar Worse Than Regular Sugar?

December 2, 2025 •

3 min read

According to the USDA, a teaspoon of brown sugar has roughly 17 calories, while a teaspoon of white sugar has around 16 calories, illustrating a minimal difference. Despite the darker color and slightly richer flavor, the idea that brown sugar is healthier than regular sugar is mainly a myth.

Quick Summary

Brown sugar is not healthier than regular white sugar. The main difference is the addition of molasses, which provides only trace minerals. Both sugars are similar, primarily sucrose, and should be consumed in moderation.

Key Points

Nutritionally Similar: Brown sugar is not significantly healthier than white sugar; both are essentially pure sucrose and offer minimal nutritional value beyond calories.
Molasses is the Difference: The only fundamental difference is that brown sugar contains molasses, which provides its color, moisture, and caramel-like flavor.
Negligible Mineral Content: While molasses contains trace minerals, the amount is so small in standard brown sugar that it offers no meaningful health benefits.
Similar Blood Sugar Impact: Both types of sugar have a similar effect on blood glucose levels, causing a rapid spike due to their high sucrose content.
Culinary Applications Vary: Brown sugar's moisture is preferred for chewy baked goods, while white sugar's drier texture is better for crispy items like meringues.
Moderation is Crucial: The most important health takeaway is to limit overall sugar consumption, whether white or brown, to avoid health risks like weight gain and chronic disease.

For years, the idea that brown sugar is a healthier alternative to white or regular sugar has been widespread. Many people, linking its natural color with better health, make the switch hoping for a more wholesome sweetener. However, when considering the marketing, a deeper truth emerges: nutritionally, brown and white sugar are almost identical. The main difference comes down to molasses and its minimal impact on health.

The Fundamental Difference: Molasses

At its core, brown sugar is just refined white sugar with molasses added. Both come from sugarcane or sugar beets. During processing, the sugar is boiled to get crystals, and the brown liquid left over is molasses. To make white sugar, molasses is removed, resulting in pure sucrose. For brown sugar, molasses is put back into the refined white sugar crystals, giving the color, moist texture, and caramel-like flavor.

Light Brown vs. Dark Brown Sugar

The difference between light and dark brown sugar is also tied to molasses content.

Light brown sugar: Contains a smaller amount of molasses, around 3.5% of the total volume, giving it a milder flavor.
Dark brown sugar: Has more molasses, about 6.5%, giving a more intense caramel flavor and deeper color.

A Closer Look at the Nutritional Profiles

While brown sugar's molasses gives it a slight edge in mineral content, the amounts are so small they offer no health benefits. You would need to consume an unhealthy amount of brown sugar to get measurable vitamins or minerals, removing any supposed health advantage. Below is a table comparing the nutritional content per 100 grams for brown and white sugar.


Feature	Brown Sugar (per 100g)	White Sugar (per 100g)
Calories	~380	~387
Carbohydrates	~97.3g	~99.98g
Calcium	~85mg	~1mg
Iron	~1.91mg	~0.01mg
Potassium	~346mg	~2mg
Moisture	Higher	Lower

The differences in calories and carbohydrates are small. The higher mineral content in brown sugar is minimal and does not make it a nutrient-dense food. Both are best seen as sources of "empty calories".

The Impact on Your Body

From a metabolic perspective, the body processes both brown and white sugar the same way. Both are mainly sucrose, which breaks down into glucose and fructose and causes similar blood sugar level spikes. This quick absorption can be unhealthy when consumed excessively, regardless of the sugar type.

Common health risks from too much sugar include:

Weight gain: Both sugars have a lot of calories and lack fiber, leading to excess energy intake.
Insulin resistance: Frequent blood sugar spikes can lead to insulin resistance over time.
Chronic diseases: High sugar intake is linked to heart disease and type 2 diabetes.
Dental health issues: Both sugars can lead to tooth decay and cavities.

Culinary Considerations: Flavor and Texture

The main difference between brown and white sugar is in cooking. The added molasses gives brown sugar a distinct caramel flavor and higher moisture content, making it great for certain baked goods and savory dishes.

Brown sugar's properties:

Retains moisture, leading to softer and chewier baked goods, like cookies and brownies.
Adds a rich, caramelized flavor to marinades, sauces, and glazes.

White sugar's properties:

Produces a drier, crisper texture in baked goods, such as meringues and soufflés.
Offers a cleaner, more neutral sweetness, making it more versatile for delicate desserts and beverages.

For most recipes, you can substitute one for the other, but the final texture and flavor will differ.

Conclusion: The Final Verdict

Is brown sugar worse than regular sugar? No, but it is not significantly better. The idea that brown sugar is healthier is a myth based on its look, not its nutrition. Both brown and white sugar are sources of empty calories and cause similar metabolic responses. The trace minerals from molasses in brown sugar are too small to provide real health benefits.

Ultimately, choose between brown and white sugar based on your culinary needs and taste, not on an illusion of better health. Moderation is key when it comes to added sugars, regardless of the color or type.

For more information on dietary guidelines, resources like the Dietary Guidelines for Americans offer expert advice on limiting added sugar intake.

Frequently Asked Questions

The calorie difference between brown and white sugar is negligible. While some sources show a tiny variation, it is not significant enough to impact your diet. For instance, a teaspoon of brown sugar has about 17 calories, versus 16 for white sugar.

No, brown sugar is not better for diabetics. Both brown and white sugar have similar high glycemic index values, causing comparable blood sugar spikes. Individuals managing diabetes should limit intake of all types of added sugar.

The flavor and color of brown sugar come from molasses, a syrup produced during sugar processing. The amount of molasses added back in determines whether it is light or dark brown sugar.

Yes, you can substitute brown sugar for white sugar, but it may change the final product's texture, color, and flavor. Because brown sugar contains molasses and moisture, it can lead to a denser, moister result.

Brown sugar is typically preferred for making soft, chewy cookies due to its higher moisture content and caramelized flavor. White sugar is better for achieving a crispy or airy texture in baked goods.

While brown sugar contains trace amounts of minerals like calcium, iron, and potassium from molasses, the quantities are too small to provide any significant health benefits. It is not considered a nutrient-dense food.

The most important takeaway is to consume all added sugars in moderation, regardless of whether they are white or brown. The perceived health differences are a myth; both should be limited as part of a healthy diet.