Granulated Sugar Nutrition Benefits and Facts

Nutritional summary

Granulated sugar is a refined carbohydrate that provides 4 calories per gram but lacks essential nutrients, making it a source of "empty calories" that can contribute to weight gain when consumed in excess .
High intake of free sugars (sugars added to foods and drinks) is consistently linked to increased risks of obesity, type 2 diabetes, and cardiovascular disease .
Consuming granulated sugar is a primary risk factor for dental caries (cavities) and periodontal diseases (gum disease) as it provides fuel for harmful oral bacteria .
Major health organizations, including the American Heart Association and the USDA, recommend limiting added sugars to less than 10% of total daily calories to reduce cardiometabolic risk .
Early research in neurobiology suggests that excessive, binge-like consumption of sucrose may trigger neurochemical changes in the brain's reward system similar to those seen in substance use disorders .

Interesting fact

Sugar was once so expensive in Europe that it was known as 'white gold' and kept in locked boxes called sugar chests.

Standout nutrients

FAIR

SOURCE

Chromium

EPIC

SOURCE

Free Sugars

EPIC

SOURCE

Added Sugar

EPIC

SOURCE

Carbohydrate by difference

399

kcal per 100g

Fat0.08g

Sugar101.2g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeLow Fodmap

Sustainability

Moderate

Sugar production is water-intensive and often associated with significant land-use change and biodiversity loss.

Confidencehigh

Storage

Airtight Container

2+ years

Indefinite shelf life if kept dry

Keep Dry

2+ years

Moisture causes clumping

Flavour

Data & Sources

Harmonized from 4 validated sources

French Food Database

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Association of added sugar intake with all-cause and cardiovascular disease mortality: a systematic review of cohort studies - PMC

[1]pmc.ncbi.nlm.nih.gov

Dietary Behaviors, Sugar Intake, and Public Awareness of Nutritional Labeling Among Young Adults: Implications for Oral and Systemic Health - PMC

[2]pmc.ncbi.nlm.nih.gov

Umbrella Review of Systematic Reviews and Meta-Analyses ... - PMC

[6]pmc.ncbi.nlm.nih.gov

A High-Sugar Diet Consumption, Metabolism and Health Impacts with a Focus on the Development of Substance Use Disorder: A Narrative Review - PMC

[8]pmc.ncbi.nlm.nih.gov

Reduction of Sugar Consumption - PMC

[9]pmc.ncbi.nlm.nih.gov

Added Sugar • The Nutrition Source

[11]nutritionsource.hsph.harvard.edu

Total, Added, and Free Sugars: Are Restrictive Guidelines Science-Based or Achievable? - PMC

[12]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

1.0

Version

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