Sugar Grams to Teaspoons Calculator

How sugar grams and teaspoons convert

A food label prints sugar by weight in grams. In the kitchen, you picture sugar by volume in spoons. To switch between them, you need the weight of 1 level spoon of sugar. In USDA FoodData Central (record 169655, "Sugars, granulated"), 1 level teaspoon weighs 4.2 g ("1.0 tsp = 4.2 g"). Divide the grams on the label by 4.2 to get level teaspoons of white sugar. Multiply teaspoons by 4.2 to get grams.

From that gram weight, the tool also works out four other kitchen and coffee-bar units. In NIST Handbook 44 (2026) Appendix C, "1 tablespoon, measuring" equals "3 teaspoons (exactly)". So 1 level tablespoon of white sugar weighs 12.6 g. That same USDA granulated-sugar record also lists three other portions: "1.0 cup = 200.0 g", "1.0 serving packet = 2.8 g", and "1.0 serving 1 cube = 2.3 g". Need to convert cups or fluid ounces in a recipe? Try the kitchen measurement converter.

Food labels figure carbohydrate calories with the rule in 21 CFR 101.9(c)(1)(i)(B). That rule uses "the general factors of 4, 4, and 9 calories per gram for protein, total carbohydrate, and total fat, respectively". Because sugars are carbs, each gram counts as 4 calories on a label (16.8 calories per level teaspoon). In lab tests, USDA record 169655 lists white sugar at "Energy = 387 kcal" per 100 g (3.87 kcal per gram). This page shows both numbers.

Under 21 CFR 101.9(c)(9), the FDA sets the Daily Value for added sugars at 50 g for ages 4 and up. That 50 g cap is 200 calories on a 2,000-calorie diet. For toddlers ages 1 through 3, the Daily Value is 25 g on a 1,000-calorie diet. Divide your added-sugar grams by 50 and multiply by 100 to find the adult share. Under 21 CFR 101.9(d)(7)(ii), a printed label rounds that share to a whole percent. You can check any other nutrient in the Percent Daily Value calculator.

Sugar conversion, calorie, and % Daily Value formulas

teaspoons = grams ÷ 4.2        grams = teaspoons × 4.2
tablespoons = teaspoons ÷ 3 = grams ÷ 12.6
cups = grams ÷ 200        packets = grams ÷ 2.8        cubes = grams ÷ 2.3
calories = grams × 4        fdcCalories = grams × 3.87
dvShare (%) = grams ÷ 50 × 100        childDvShare (%) = grams ÷ 25 × 100

Worked sugar label and kitchen conversion examples

Default label line (12 g of added sugars): Dividing 12 g into level teaspoons gives 2.86 teaspoons of white sugar. That equals 0.95 tablespoons, 4.29 packets, or 5.22 cubes. At 4 calories per gram, 12 × 4 = 48 calories (46.4 kcal in USDA lab data). Dividing 12 by 50 gives 24% of the 50 g adult Daily Value. It is 48% of the 25 g toddler Daily Value.

One teaspoon (4.2 g) and one tablespoon (3 tsp = 12.6 g): In Teaspoons mode, 1 tsp weighs 4.2 g (1.5 packets or 1.83 cubes). It has 16.8 label calories (16.3 kcal USDA) and 8.4% of the 50 g Daily Value, which prints as 8% DV on a label. Three teaspoons (1 tablespoon) weigh 12.6 g, with 50.4 calories and 25.2% of the Daily Value (25% DV on a label).

A 12 fl oz soda can (37.8 g of added sugars = 9 tsp): Under 21 CFR 101.12(b) Table 2, the standard drink serving is 360 mL (12 fl oz). A can with 37.8 g of added sugars holds 37.8 ÷ 4.2 = 9 level teaspoons. That equals 3 tablespoons, 13.5 packets, or 16.43 cubes. It adds 151.2 label calories (146.3 kcal USDA) and 75.6% of the 50 g Daily Value (76% DV on the can, leaving 12.2 g).

Full Daily Value caps (50 g adult vs 25 g toddler): Entering 50 g gives 50 ÷ 4.2 = 11.9 level teaspoons. That is 3.97 tablespoons, 17.86 packets, or 21.74 cubes, and 200 label calories (193.5 kcal USDA). Entering the 25 g toddler Daily Value gives 25 ÷ 4.2 = 5.95 teaspoons (1.98 tablespoons or 8.93 packets) and 100 calories.

Assumptions, household measures, and label rounding

• White sugar uses the level spoon, cup, packet, and cube weights from USDA record 169655. One tablespoon equals 3 teaspoons under NIST Handbook 44; see [#how-it-works](#how-it-works).
• Cup results divide grams by the 200 g USDA cup instead of 48 single spoons. See [#sugar-types-and-racc](#sugar-types-and-racc) for the 0.8% gap between the two.
• The sweetener table compares equal gram weights across white, brown, and powdered sugar, honey, and maple syrup. See [#sugar-types-and-racc](#sugar-types-and-racc) for all five USDA records.
• Label calories use 4 kcal per gram under 21 CFR 101.9(c)(1)(i)(B). The second calorie line uses the 3.87 kcal per gram USDA lab figure in [#how-it-works](#how-it-works).
• Under 21 CFR 101.9(c)(9), the Added Sugars Daily Value is 50 g for ages 4 and up and 25 g for ages 1 to 3. Total sugars have no Daily Value. Labels round sugar to the nearest gram (< 0.5 g as 0 g; < 1 g as "less than 1 gram") and round %DV to a whole percent.

These figures are general information, not medical or dietary advice. Ask a doctor or registered dietitian about your own needs. Terms of use.

What to do with your sugar conversion

Read the "Added Sugars" line (prefaced with "Includes") on the label when checking the 50 g Daily Value. In the FDA's yogurt cup (15 g Total Sugars, 7 g Added Sugars), only the 7 g (1.67 tsp, 14% DV) counts toward the 50 g cap.

Multiply the label grams by the servings you actually eat or drink. A bottle with 21 g of added sugars (5 tsp) per serving and 2 servings holds 42 g in all (10 tsp, 84% DV). Scale full panels in the nutrition label portion calculator.

Use the FDA's low and high guide when shopping. A serving with 5% DV or less (up to 2.5 g or 0.60 tsp of added sugars) is low. A serving with 10 g (2.38 tsp) or more hits the high mark; see [#total-vs-added-sugars](#total-vs-added-sugars).

Weigh sugar in grams on a scale when baking instead of scooping with cups. A packed cup of brown sugar (220 g) weighs 52% more than a loose cup (145 g). Check recipe yields in the batch servings & yield calculator and salt in the salt to sodium calculator.

Sugar grams to teaspoons questions