What Nutrients Do Sugars Contain? The Answer May Surprise You

November 13, 2025 •

3 min read

Refined white sugar provides pure carbohydrate energy but contains no significant vitamins or minerals, which is why its calories are often labeled as "empty". The answer to what nutrients do sugars contain, however, depends entirely on the sugar's source, revealing a major nutritional distinction.

Quick Summary

The nutritional content of sugar varies significantly based on its source. Refined and added sugars offer only carbohydrates and calories, while natural sugars in whole foods like fruits and dairy provide essential vitamins, minerals, and fiber.

Key Points

Empty Calories: Refined and added sugars provide energy but lack essential vitamins, minerals, and fiber, and are thus considered empty calories.
Natural vs. Added: The primary distinction lies between sugars naturally occurring in whole foods (like fruit and milk) and sugars added to processed products.
Nutrient-Rich Packaging: Natural sugars in whole foods come bundled with other important nutrients, which slows absorption and provides health benefits.
Trace Nutrients in Unrefined Sweeteners: Some less-processed sweeteners like honey and maple syrup contain trace minerals and antioxidants, but remain a concentrated source of calories and sugar.
Prioritize Whole Foods: To maximize nutritional intake, focus on obtaining sugar from whole foods like fruits and dairy, rather than processed foods with added sugars.
Processing Matters: The refining process removes nutrients from sugar's source, turning a potentially beneficial plant component into a nutritionally empty product.

The Surprising Reality of Refined and Added Sugars

For many, the word "sugar" conjures images of white granules from a sugar bowl. This form, known as sucrose, is the result of a refining process that strips the original source (sugar cane or sugar beets) of all its nutritional content, leaving behind only concentrated carbohydrates.

Empty Calories Explained

One of the most important concepts to understand is that refined and added sugars provide what nutritionists call "empty calories". These are calories from sugar and syrups that contribute energy but lack essential nutrients like vitamins, minerals, and fiber. Examples include high-fructose corn syrup, candy, and many sugary drinks. Consuming these can lead to weight gain and increase the risk of chronic diseases because they add calories without providing any nutritive value. This is a key difference from calories obtained from nutrient-dense foods.

The Role of Processing

Processing plays a crucial role in determining what nutrients, if any, remain in a food. When you isolate sugar from its whole-food matrix, you lose the naturally occurring vitamins, minerals, and fiber that support your body's functions. For example, molasses is a byproduct of the sugar refining process. While a tablespoon of blackstrap molasses offers some iron, calcium, and potassium, the vast majority of refined sugar provides nothing of the sort. The level of processing, therefore, is directly related to the presence of nutrients.

The Difference in Natural Sugars

Contrastingly, sugars found naturally in whole foods, such as fruits and dairy, are a different story. These sugars, like fructose in fruit and lactose in milk, come packaged with an array of beneficial nutrients. For example, an apple contains sugar, but it also contains fiber, vitamin C, and antioxidants that slow down the absorption of sugar and contribute to overall health.

Naturally Occurring Sugars in Whole Foods

Fruits: Rich in fructose and glucose, fruits provide fiber, vitamin C, potassium, and antioxidants, which aid in digestion and protect cells from damage.
Dairy: Milk contains lactose, which is broken down into glucose and galactose. Milk is also a good source of calcium, vitamin D, and protein.
Vegetables: Many vegetables, like carrots and beets, contain natural sugars along with fiber, vitamins, and minerals.
Grains: Certain grains contain starches that are complex sugars, providing sustained energy and fiber.

Comparison of Refined Sugar vs. Whole Food

To illustrate the point clearly, consider the nutritional profile of refined sugar compared to a whole food that contains natural sugar.


Feature	Refined White Sugar (100g)	Whole Apple (100g)
Carbohydrates	99.98 g	11.6 g
Sugars	99.91 g	11.6 g (glucose, fructose, sucrose)
Dietary Fiber	0 g	2.4 g
Vitamins	Trace amounts (e.g., Riboflavin B2)	Vitamin C, Vitamin A
Minerals	Trace amounts (e.g., Calcium, Potassium)	Potassium, Manganese
Nutrient Density	Extremely Low	High

Do Unrefined Sweeteners Offer Nutrients?

Some sweeteners marketed as "natural," such as honey and maple syrup, are less processed than table sugar and may retain some trace nutrients. For example, maple syrup provides significant manganese and riboflavin, while honey contains some antioxidants. However, these remain concentrated sources of sugar and should be consumed in moderation. They contain concentrated calories and are still considered added sugars by health organizations like the American Heart Association. A spoonful of honey or syrup should not be mistaken for a nutritionally rich food.

Conclusion: The Source of Your Sugar Matters

The short answer to what nutrients do sugars contain is that it depends. Refined and added sugars, stripped of all other nutrients, provide only empty calories and quick energy. In contrast, natural sugars found in whole foods are part of a nutrient-dense package that includes vitamins, minerals, and fiber, contributing to a balanced diet. Health experts consistently advise prioritizing the consumption of sugars from whole foods while significantly limiting intake of refined and added sugars found in processed items and sugary drinks. Understanding the difference is crucial for making informed dietary choices that support overall health rather than hindering it. You can learn more about recommended sugar intake by visiting the American Heart Association's guide on the topic.

Frequently Asked Questions

Refined sugar, or table sugar, is almost 100% sucrose, a simple carbohydrate. Its primary nutritional component is carbohydrate, which provides energy in the form of calories, but it lacks any significant vitamins, minerals, or fiber.

There is no significant nutritional difference between brown and white sugar. Brown sugar contains a small amount of molasses, which provides a negligible amount of trace minerals, but it is not a more nutritious choice.

While fruits contain simple sugars like fructose, glucose, and sucrose, they are not the same as table sugar. The sugar in fruit is bound within a fibrous, water-rich matrix that includes vitamins and minerals, which slows digestion and absorption.

An 'empty calorie' refers to energy from food or drink that contains little to no nutritional value. Refined sugars and sugary beverages are classic examples because they provide calories without essential nutrients like vitamins, minerals, or fiber.

Honey and maple syrup do contain trace amounts of minerals and antioxidants not found in table sugar. However, they are still concentrated sources of sugar and calories. They are considered added sugars and should be consumed in moderation.

Yes. When people consume excessive added sugars, they often replace more nutritious foods in their diet. Furthermore, the body requires certain nutrients, like B-vitamins and minerals, to metabolize sugar, which can lead to depletion if intake is high and overall diet is poor.

To identify added sugars, check the 'Nutrition Facts' panel on packaged foods. Look for the 'Added Sugars' line item, which lists sugars and syrups added during processing. You can also look for ingredients like sucrose, high-fructose corn syrup, molasses, or fruit juice concentrates.