How healthy is sugar?
Is sugar healthy? It is a sweetener, best used in small amounts. Sugar scores 1/100 on the HowHealthyIs Score: 100 g provides 387 kcal. Table sugar is pure sucrose: energy with no vitamins, minerals or fiber. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Sugar ranks higher than 1% of them.
Counts in favor (% daily value per 100 kcal)
- Iron0%
- Calcium0%
- Potassium0%
- Protein0%
- Fiber0%
- Vitamin A0%
- Vitamin C0%
- Vitamin E0%
- Magnesium0%
Counts against
- Saturated fat0%
- Added sugars52%
- Sodium0%
Raw NRF9.3: 0 minus 52 = -51. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in sugar?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 387 kcal | 16 kcal | |
| Protein | 0 g | 0 g | 0% |
| Carbohydrates | 100 g | 4.2 g | 2% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 100 g | 4.2 g | |
| Added sugars | 100 g | 4.2 g | 8% |
| Fat | 0 g | 0 g | 0% |
| Saturated fat | 0 g | 0 g | 0% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Minerals | |||
| Calcium | 1 mg | <0.1 mg | 0% |
| Iron | <0.1 mg | <0.1 mg | 0% |
| Potassium | 2 mg | <0.1 mg | 0% |
| Magnesium | 0 mg | 0 mg | 0% |
| Sodium | 1 mg | <0.1 mg | 0% |
Source: USDA FoodData Central, "Sugars, granulated" (FDC 169655). Values rounded.
Why is sugar good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use it
- Small amounts for flavor
- Cutting back gradually in drinks
What should you watch out for?
- WHO advises keeping added and free sugars under 10% of daily energy, ideally under 5%.
What can you eat instead of sugar?
Foods you can use the same way with a higher HowHealthyIs Score.