Sugar Converter

How to use this calculator

Enter the weight of sugar in grams. Select the sugar type from the dropdown. Press Calculate to see teaspoons, tablespoons, cups, ounces, and an estimated calorie count.

Sugar density: why different sugars measure differently

Sugar types differ in crystal size, moisture content, and packing behaviour. These differences mean that the same gram weight occupies different volumes in a measuring spoon.

Sugar Type	g per tsp	g per tbsp	g per cup	100g = ? tsp
White sugar (granulated)	4.17	12.50	200	24.0
Caster sugar (superfine)	4.17	12.50	200	24.0
Brown sugar (packed)	4.58	13.75	220	21.8
Brown sugar (loose)	3.67	11.00	176	27.2
Powdered sugar (icing)	2.50	7.50	120	40.0
Raw / turbinado sugar	4.00	12.00	192	25.0
Coconut sugar	4.60	13.80	221	21.7
Honey	7.08	21.25	340	14.1
Maple syrup	6.71	20.13	322	14.9

Grams of sugar to teaspoons conversion table

Quick reference for white granulated sugar (the most common cooking and baking sugar):

Grams	Teaspoons	Tablespoons	Cups	Calories
4 g	0.96 tsp	0.32 tbsp	0.020 cup	15 kcal
5 g	1.20 tsp	0.40 tbsp	0.025 cup	19 kcal
10 g	2.40 tsp	0.80 tbsp	0.050 cup	39 kcal
15 g	3.60 tsp	1.20 tbsp	0.075 cup	58 kcal
25 g	5.99 tsp	2.00 tbsp	0.125 cup	97 kcal
50 g	11.99 tsp	4.00 tbsp	0.250 cup	194 kcal
100 g	23.98 tsp	7.99 tbsp	0.500 cup	387 kcal
200 g	47.96 tsp	15.99 tbsp	1.000 cup	774 kcal
250 g	59.95 tsp	19.98 tbsp	1.250 cups	968 kcal

White sugar vs brown sugar conversion

Brown sugar contains molasses — a sticky byproduct of the sugar refining process. This makes it denser when packed and slightly different in density from white sugar.

Packed brown sugar: 220 g per cup = 4.58 g per tsp. “Packed” means pressing the sugar firmly into the measuring cup until it holds its shape when turned out (similar to a sandcastle). Most recipes mean packed unless they specify otherwise.

Loose brown sugar: 176 g per cup = 3.67 g per tsp. Spooned loosely into the cup without packing.

The difference between packed and loose measurement is about 25%, which can noticeably affect cookies, brownies, and other baked goods. Weighing brown sugar eliminates this variability entirely.

Substitution: You can substitute brown sugar for white sugar in most baked goods 1:1 by weight. The result will have a slightly deeper, more caramel-like flavour. By volume, brown sugar is denser when packed, so 1 cup of packed brown sugar (220 g) provides more sugar than 1 cup of white (200 g).

Powdered sugar conversion

Powdered sugar (also called icing sugar, confectioners sugar, or 10x sugar) is white sugar that has been ground to a fine powder with a small amount of cornstarch added to prevent clumping. Its fine particle size means it packs loosely:

• 1 cup of powdered sugar (sifted) = approximately 100 to 115 g
• 1 cup of powdered sugar (unsifted, spooned) = approximately 120 g
• 1 cup of powdered sugar (packed) = approximately 140 g

The calculator uses 120 g/cup (2.5 g/tsp), the standard spooned value. If a recipe says “1 cup powdered sugar, sifted,” measure first then sift — sifting after measuring reduces the volume.

Frosting: A standard American buttercream uses 2 cups (240 g) of powdered sugar per stick of butter (113 g). Precise measurement by weight produces more consistent frosting texture.

Sugar in health and nutrition

Understanding sugar weights is important for nutritional tracking:

The 4-gram rule: One teaspoon of white sugar = approximately 4 grams and 16 calories. Nutrition labels use 4 g/tsp as a rounded reference. The actual value is 4.17 g/tsp.

WHO recommendations: The World Health Organization recommends limiting free sugars to less than 10% of total daily energy. For a 2,000 kcal diet, this is 200 kcal = 50 g of sugar = about 12 teaspoons. The aspirational target is under 5% = 25 g = about 6 teaspoons.

Hidden sugars in common drinks:

• 355 mL (12 oz) regular cola: 39 g sugar = 9.3 teaspoons
• 250 mL orange juice: 26 g sugar = 6.2 teaspoons
• 355 mL sports drink: 21 g sugar = 5.0 teaspoons
• Standard chocolate milk (240 mL): 25 g sugar = 6.0 teaspoons
• Flavoured latte (16 oz): 35 to 50 g sugar = 8 to 12 teaspoons

Converting drink sugar content to teaspoons often surprises people who do not visually connect grams to volume.

Honey and maple syrup as sugar substitutes

Honey and maple syrup are natural sweeteners often used as substitutes for refined sugar. Because they are liquids, their conversion is different from granulated sugar.

Honey substitution in baking:

• Use 3/4 cup (255 g) of honey per 1 cup (200 g) of white sugar
• Reduce other liquid in the recipe by about 60 mL (1/4 cup)
• Add 1/4 tsp baking soda per cup of honey to neutralise acidity
• Lower oven temperature by 15 to 20 degrees Celsius (honey browns faster)

Maple syrup substitution:

• Use 3/4 cup (240 mL / 317 g) of maple syrup per 1 cup of white sugar
• Reduce other liquids by about 45 mL (3 tablespoons)
• The sweetness level is similar but the flavour profile changes

Calorie comparison (per 100g):

• White sugar: 387 kcal
• Honey: 304 kcal (fewer calories by weight, but honey is denser so a teaspoon of honey has slightly more calories than a teaspoon of sugar)
• Maple syrup: 260 kcal

Specialty sugars: turbinado, coconut, and demerara

Turbinado sugar (raw sugar): Partially refined with larger, golden crystals. Density approximately 4.0 g/tsp. Slightly less sweet than white sugar because of small amounts of molasses. Used in coffee, as a crust on creme brulee, and as a finishing sugar for baked goods.

Coconut sugar: Made from coconut palm sap. Density approximately 4.6 g/tsp. Has a lower glycaemic index than white sugar (reported GI of 35 vs 65 for white sugar), though the practical effect on blood sugar is modest. Substitute 1:1 by weight for brown sugar.

Demerara sugar: A raw cane sugar with large, golden crystals and a slight molasses flavour. Density approximately 4.17 g/tsp (similar to white sugar due to large crystal size). Used in coffee, biscotti, and as a topping for muffins and crumbles.

Caster sugar (superfine): White sugar ground more finely than standard granulated. The same density as granulated (4.17 g/tsp) because it is the same material in smaller particles. Used in meringues, cocktails, and recipes where sugar needs to dissolve quickly.