Tracking carbohydrate intake is common for those managing blood sugar, monitoring weight, or following specific dietary plans. Understanding the precise nutritional content of small ingredients, like a teaspoon of sugar, is necessary for accurate counting. While a tiny amount might seem inconsequential, these minor additions accumulate rapidly throughout the day, affecting overall carbohydrate totals.
The Specific Carbohydrate Count in Granulated Sugar
A single, level teaspoon of standard white granulated table sugar (sucrose) contains a specific amount of carbohydrates. This small measure weighs approximately 4 grams. Since every gram of carbohydrate provides about four calories, the total caloric contribution of one teaspoon is about 16 calories.
The entire 4 grams of sugar is counted as pure carbohydrate. These carbohydrates are classified as simple sugars, meaning they are quickly digested and absorbed by the body. Granulated sugar offers no other macronutrients, containing zero fat, protein, or dietary fiber.
Defining Sugar and Its Place in Carbohydrate Intake
Table sugar (sucrose) is categorized as a carbohydrate due to its chemical structure as a disaccharide. Sucrose is formed by linking two simpler sugar molecules, glucose and fructose, together. When consumed, digestive enzymes quickly break this bond, separating the disaccharide into its two component monosaccharides.
The resulting glucose is immediately absorbed into the bloodstream, acting as the primary fuel source and leading to a quick rise in blood sugar. Fructose is primarily metabolized in the liver, where it can be converted into glucose, glycogen, or fat. Health organizations offer specific guidance on added sugar intake, which includes granulated sugar.
The American Heart Association (AHA) recommends that most adult women limit added sugar intake to no more than 25 grams per day (about six teaspoons). For most men, the daily limit is 36 grams, or about nine teaspoons. Since one teaspoon contributes 4 grams of added sugar, consuming just a few teaspoons can quickly meet or exceed these recommended limits.
Comparing Other Sweeteners by the Teaspoon
Other common sweeteners offer different carbohydrate and calorie counts per teaspoon due to variations in density and composition. Brown sugar, which is white sugar mixed with molasses, is slightly denser when packed, providing about 4.5 grams of carbohydrates and 17 to 17.5 calories. Powdered sugar (confectioner’s sugar) typically contains cornstarch and is much lighter, resulting in a lower count of 2 to 2.6 grams of carbohydrates and 7 to 10 calories per teaspoon.
Liquid sweeteners are denser than dry sugar, which increases their carbohydrate content by volume. One teaspoon of honey contains approximately 5.7 grams of carbohydrates and 21 calories. Maple syrup is marginally lower, offering around 3 to 4 grams of carbohydrates and 11 to 17 calories per teaspoon, depending on thickness.
For those strictly tracking carbohydrates, non-nutritive sweeteners offer a zero or near-zero carbohydrate alternative. Products like Stevia, monk fruit extract, and sucralose provide intense sweetness without contributing significant carbohydrates or calories. These alternatives are often used in very small quantities, further minimizing their impact on overall carbohydrate totals.