Updated native an original write-up written through Diane Rellinger, Michigan State university Extension.

You are watching: How much is 10 grams of sugar


Learn just how to accurately interpret the nutrition truth on a food product by convert grams into much more familiar family members measurements.

Photo: an innovative Commons.

The nutrition facts brand on food or beverage assets lists an essential nutrients, offer size and calorie information based on a 2,000-calorie diet. Consumers have the right to use the nutrition info to compare foods, choose foods the align with their healthy and balanced eating pattern, while likewise staying within your individual day-to-day calorie allowance. Conveniently, countless food manufacturers list the nutrition facts for a solitary serving and the whole container, such together for beverages. This product information have the right to be offered to overview food decisions.

Carbohydrates, a crucial nutrient, are detailed on the nutrition truth label. Sugars, both naturally occurring and included sugar, are provided under total carbohydrates, along with dietary fiber. Naturally arising sugars encompass fructose found in fruits and lactose discovered in milk and milk products. Included sugars and syrups are added to a food or beverage during their preparation and also processing. Examples encompass white sugar, brown sugar, honey, corn syrup, fruit nectars, malt syrup, fructose and dextrose.

When girlfriend look at the nutrition truth label, you will notification the quantity of natural and added sugars are noted as grams and also this measurement may not be familiar, or simple to interpret. Grams room a metric measure up of load whereas a teaspoon, a much more common measurement in America, is a measure of volume. Learning exactly how to convert grams into teaspoons have the right to be a helpful means to determine exactly how much street you are consuming transparent the day.

Photo: Dominos Sugar.

Look in ~ the nutrition facts brand on a package of white or brown sugar, the serving dimension is one teaspoon. Sliding under the brand to the total carbohydrates that reads street “4g,” or “4 grams.” This essential bit of information is your vital to convert grams into teaspoons. 4 grams of street is equal to one teaspoon. To be precise, 4.2 grams equates to a teaspoon, but the nutrition truth rounds this number down to 4 grams.

Using this equation, friend can conveniently look at any food product to see exactly how much sugar it contains. Friend simply determine the grams of street listed, either for one serving or per container, and convert this quantity into teaspoons; simply divide the grams by four. Michigan State University extension finds that this conversion helps visualize how plenty of teaspoons of sugar space actually gift consumed or drank and also helps guide as whole food choices to reduce excess north calories.

The chart listed below compares a sweetened beverage at miscellaneous serving sizes to show how to transform grams right into teaspoons. The label displayed represents the sweetened beverage.

Serving Size: 8 ounces (1 cup)

Serving Size: 12 ounce (1 ½ cups)

Serving Size: 20 ounces (2 ½ cups)

Calories: 94

Calories: 140

Calories: 233

Sugars: 26 grams

Sugars: 39 grams

Sugars: 65 grams


26 grams split by 4 =

6 ½ teaspoons of sugars


39 grams split by 4 =

10 teaspoons of sugar


65 grams separated by 4 =

16 ¼ teaspoons that sugar

If girlfriend drank the entire 20-ounce beverage, you would have consumed 16 ¼ teaspoons the sugar. Visualize filling a tespoon 16 times v white sugar and also pouring it right into a glass. That is a far-reaching amount that sugar. Together the example over shows, beverages can be a major source of included sugars; this includes soda, energy drinks, sports drinks, sweetened coffee drinks and also tea. Take into consideration replacing sweetened foods and beverages with foods items that have no, or room low in included sugar and greater in nutrients; this will reduced your calorie intake.

Always be mindful of the amount of sugar, especially included sugars discovered in packaged foods, friend eat and also drink transparent the day. The 2015-2020 dietary Guidelines for Americans recommends limiting calories from included sugar, and shift to foods and beverages that space nutrient dense. The nutrition facts label is vital tool to identify the nutrients favor carbohydrates, specifically added sugars. Use the grams to teaspoon counter to know for certain how lot sugar you are consuming. Grams and also teaspoons of sugar might seem tiny and insignificant, but they include up quickly. Arm yourself through the knowledge necessary to keep your healthy eating goals.

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