Source: USDA FoodData Central · Granulated, White · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Sugar/Sucrose | 100g | High | |
| GI | ~65 | High | |
| Sodium | 1mg | 0% | |
| Potassium | 2mg | 0% | |
| Calcium | 1mg | 0% | |
| Iron | 0.05mg | 0% | |
| Magnesium | 0mg | 0% | |
| Phosphorus | 0mg | 0% | |
| Vitamin C | 0mg | 0% | |
| Fiber | 0g | 0% |
| Weight | Calories | Protein | Net Carbs | Fat |
|---|
White granulated sugar (sucrose = 50% glucose + 50% fructose). GI ~65. Brown sugar: 380 kcal — essentially the same. Powdered sugar: 390 kcal. Coconut sugar: 375 kcal, GI ~54. All essentially identical nutritionally.
White sugar is the most complete example of 'empty calories': 387 kcal per 100g with literally zero protein, fat, fiber, vitamins, or minerals. In Western diets with 80-100g of sugar daily, this represents 310-390 kcal of completely nutritionless energy per day.
Sugar (sucrose) is 50% fructose and 50% glucose. Fructose is processed almost exclusively by the liver. When intake exceeds what the liver can use for energy (~50g), the liver converts excess fructose to fat (de novo lipogenesis), producing triglycerides and VLDL. This explains why high sugar intake promotes fatty liver disease and metabolic syndrome independently of total calorie intake.
Sugar is the primary dietary cause of dental caries. Oral bacteria (Streptococcus mutans) ferment sugar to lactic acid, dissolving tooth enamel. Frequency of sugar exposure matters more than total amount — sipping sugary drinks throughout the day is worse than consuming the same amount at one sitting.
Artificial sweeteners (aspartame, sucralose, stevia) provide sweetness without calories and do not cause dental caries or blood sugar spikes. Major regulatory bodies confirm safety at normal consumption levels. For reducing sugar intake, they are an effective transitional strategy.
Nutrition values from USDA FoodData Central. Not medical advice.