Sugar calories — 100 g, serving sizes and calculator
Sugar has about 387 kcal per 100 g. A common serving such as 1 teaspoon is about 15 kcal. Use the calculator below to estimate your own portion.
Sugar portion calculator
Enter your portion and choose grams, ounces or a common serving. The result scales calories and macros from the per-100 g estimate.
Use packaged labels or your own recipe total when available. Restaurant and homemade portions can vary a lot.
Estimated total
| Estimated amount | — |
| Protein | — g |
| Carbs | — g |
| Fat | — g |
| Fiber | — g |
| Sugar | — g |
Rounded estimate for everyday tracking.
Sugar calories by serving size
| Serving | Approx. amount | Approx. calories |
|---|---|---|
| Reference amount | 100 g | 387 kcal |
| 1 teaspoon | 4 g | 15 kcal |
| 1 tablespoon | 12 g | 46 kcal |
Values are rounded. The biggest source of error is usually portion size, added oil, sauces, sugar, toppings or brand differences.
Sugar nutrition per 100 g
| Nutrient | Amount |
|---|---|
| Calories | 387 kcal |
| Protein | 0 g |
| Carbohydrates | 100 g |
| Fat | 0 g |
Can Sugar fit a weight-loss diet?
Sugar is calorie-dense, so small changes in spoon, handful or serving size can move the total quickly. Measure the portion when you are cutting calories.
How to track Sugar accurately
- Use the product label for packaged foods when available.
- For homemade dishes, calculate the full recipe and divide by the number of servings.
- Count extras such as oil, butter, ghee, cheese, mayonnaise, nuts and sugary sauces.
- Use the same bowl, spoon or plate when you want consistent estimates without weighing every meal.
How long to burn off 1 teaspoon?
For a serving of about 15 kcal, a 70 kg adult might burn a similar amount in roughly:
| Activity | Approx. time |
|---|---|
| Easy walking | 4 min |
| Brisk walking | 3 min |
| Running | 2 min |
| Cycling | 2 min |
Exercise burn varies with body weight, speed, incline, fitness level and intensity. Use this as a rough comparison, not a medical or training prescription.
Frequently asked questions
How many calories are in Sugar?
Sugar has about 387 kcal per 100 g. A common serving such as 1 teaspoon has about 15 kcal.
How many calories are in 100 g of Sugar?
There are about 387 kcal in 100 g of Sugar.
Is Sugar good for weight loss?
It can fit a weight-loss plan if the portion fits your daily calorie target. Use the portion calculator on this page to scale the estimate to what you actually ate.
Why is my calorie count different?
Different brands, recipes, cooking methods, water content and serving sizes can change the final calories. For packaged food, prefer the nutrition label.
Data note
EKCal food pages combine standard food-composition references with practical serving estimates. Values are rounded and may differ by variety, brand and preparation. See Sources & Methodology.