Updated from an original write-up written through Diane Rellinger, Michigan State college Extension.

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Learn just how to accurately analyze the nutrition truth on a food product by converting grams into an ext familiar family measurements.

Photo: an imaginative Commons.

The nutrition facts brand on food or beverage commodities lists vital nutrients, serving size and also calorie information based on a 2,000-calorie diet. Consumers deserve to use the nutrition information to to compare foods, select foods that align with their healthy eating pattern, while also staying within your individual day-to-day calorie allowance. Conveniently, numerous food manufacturers perform the nutrition facts because that a single serving and also the entire container, such together for beverages. This product information have the right to be provided to guide food decisions.

Carbohydrates, a key nutrient, are noted on the nutrition facts label. Sugars, both naturally emerging and added sugar, are listed under complete carbohydrates, in addition to dietary fiber. Naturally occurring sugars encompass fructose discovered in fruits and lactose uncovered in milk and milk products. Included sugars and also syrups are added to a food or beverage during their preparation and processing. Examples incorporate white sugar, brown sugar, honey, corn syrup, fruit nectars, malt syrup, fructose and also dextrose.

When girlfriend look in ~ the nutrition facts label, you will an alert the amount of natural and included sugars are noted as grams and also this measurement might not it is in familiar, or basic to interpret. Grams space a metric measure up of load whereas a teaspoon, a much more common measurement in America, is a measure of volume. Learning just how to transform grams into teaspoons can be a helpful way to determine exactly how much street you are consuming throughout the day.

Photo: Dominos Sugar.

Look in ~ the nutrition facts label on a package of white or brown sugar, the serving dimension is one teaspoon. Sliding down the label to the full carbohydrates it reads sugars “4g,” or “4 grams.” This vital bit of details is your key to converting grams right into teaspoons. 4 grams of sugar is same to one teaspoon. To be precise, 4.2 grams amounts to a teaspoon, yet the nutrition truth rounds this number down to four grams.

Using this equation, you can quickly look at any type of food product to see exactly how much street it contains. Girlfriend simply recognize the grams of sugar listed, either for one offer or per container, and convert this quantity right into teaspoons; just divide the grams by four. Michigan State University extension finds the this conversion help visualize how many teaspoons the sugar space actually gift consumed or drank and also helps guide as whole food choices to minimize excess empty calories.

The chart listed below compares a sweetened beverage at miscellaneous serving sizes to demonstrate how to transform grams right into teaspoons. The label shown 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


26 grams separated by 4 =

6 ½ teaspoons that sugars


39 grams separated by 4 =

10 teaspoons the sugar


65 grams split by 4 =

16 ¼ teaspoons the sugar

If you drank the whole 20-ounce beverage, girlfriend would have actually consumed 16 ¼ teaspoons of sugar. Visualize pour it until it is full a teaspoon 16 times with white sugar and pouring it right into a glass. The is a far-reaching amount of sugar. Together the example above shows, beverages have the right to be a major source of added sugars; this includes soda, energy drinks, sporting activities drinks, sweetened coffee drinks and also tea. Take into consideration replacing sweetened foods and beverages with foodstuffs that have actually no, or room low in included sugar and greater in nutrients; this will reduced your calorie intake.

Always be responsibility of the lot of sugar, especially included sugars uncovered in packaged foods, friend eat and also drink throughout the day. The 2015-2020 diet Guidelines because that Americans recommends limiting calories from included sugar, and shift to foods and beverages that space nutrient dense. The nutrition facts brand is an essential tool to determine the nutrients prefer carbohydrates, particularly added sugars. Use the grams to teaspoon switch to recognize for certain how lot sugar you room consuming. Grams and teaspoons that sugar may seem tiny and insignificant, but they include up quickly. Arm yourself through the knowledge vital to preserve your healthy and balanced eating goals.

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