Updated native an original article written by Diane Rellinger, Michigan State college Extension.

You are watching: How much is 54 grams of sugar


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Learn just how to accurately translate the nutrition facts on a food product by convert grams into an ext familiar family members measurements.

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Photo: an innovative Commons.

The nutrition facts brand on food or beverage products lists vital nutrients, serving size and calorie information based upon a 2,000-calorie diet. Consumers deserve to use the nutrition details to to compare foods, pick foods the align through their healthy and balanced eating pattern, while also staying within their 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 guide food decisions.

Carbohydrates, a crucial nutrient, are provided on the nutrition facts label. Sugars, both naturally developing and included sugar, are detailed under full carbohydrates, along with dietary fiber. Naturally emerging sugars incorporate fructose uncovered in fruits and also lactose uncovered in milk and also milk products. Added sugars and also syrups are included to a food or beverage during their preparation and also processing. Examples include white sugar, brown sugar, honey, corn syrup, fruit nectars, malt syrup, fructose and dextrose.

When friend look in ~ the nutrition truth label, girlfriend will notification the amount of herbal and added sugars are detailed as grams and this measurement might not it is in familiar, or straightforward to interpret. Grams space a metric measurement of weight whereas a teaspoon, a an ext common measure up in America, is a measurement of volume. Learning just how to transform grams right into teaspoons have the right to be a helpful way to determine how much street you space consuming transparent the day.

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Photo: Dominos Sugar.

Look at the nutrition facts brand on a package of white or brown sugar, the serving size is one teaspoon. Sliding down the brand to the total carbohydrates it reads street “4g,” or “4 grams.” This vital bit of information is your key to converting grams into teaspoons. Four grams of sugar is equal to one teaspoon. To it is in precise, 4.2 grams equates to a teaspoon, but the nutrition truth rounds this number under to four grams.

Using this equation, you can quickly look at any type of food product come see exactly how much sugar it contains. You simply recognize the grams of sugar listed, either because that one serving or per container, and convert this quantity right into teaspoons; merely divide the grams through four. Michigan State University expansion finds that this conversion helps visualize how plenty of teaspoons that sugar are actually gift consumed or drank and helps guide all at once food selections to mitigate excess north calories.

The chart below compares a sweetened beverage at various serving size to demonstrate how to convert 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

Conversion:

26 grams divided by 4 =

6 ½ teaspoons of sugars

Conversion:

39 grams separated by 4 =

10 teaspoons of sugar

Conversion:

65 grams split by 4 =

16 ¼ teaspoons that sugar

If girlfriend drank the entire 20-ounce beverage, friend would have actually consumed 16 ¼ teaspoons of sugar. Visualize filling a tespoon 16 times through white sugar and also pouring it into a glass. That is a significant amount of sugar. As the example above shows, beverages deserve to be a major source of included sugars; this consists of soda, power drinks, sporting activities drinks, sweetened coffee drinks and tea. Consider replacing sweetened foods and also beverages with foods items that have actually no, or space low in included sugar and greater in nutrients; this will reduced your calorie intake.

Always be mindful of the quantity of sugar, especially included sugars found in packaged foods, girlfriend eat and drink throughout the day. The 2015-2020 dietary Guidelines for Americans recommends limiting calories from added sugar, and change to foods and also beverages that room nutrient dense. The nutrition facts label is an essential tool to determine the nutrients like carbohydrates, particularly added sugars. Usage the grams come teaspoon counter to recognize for particular how lot sugar you space consuming. Grams and also teaspoons that sugar may seem small and insignificant, but they add up quickly. Arm yourself through the knowledge essential to keep your healthy eating goals.

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This post was released by Michigan State university Extension. For an ext information, visit https://extension.civicpride-kusatsu.net.edu. To have actually a digest of information delivered straight to your email inbox, visit https://extension.civicpride-kusatsu.net.edu/newsletters. To contact an skilled in your area, visit https://extension.civicpride-kusatsu.net.edu/experts, or call 888-civicpride-kusatsu.netE4MI (888-678-3464).