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

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

Photo: an innovative Commons.

The nutrition facts label on food or beverage products lists an essential nutrients, offer size and calorie information based on a 2,000-calorie diet. Consumers deserve to use the nutrition info to compare foods, choose foods that align with their healthy and balanced eating pattern, while additionally staying within their individual daily calorie allowance. Conveniently, countless food manufacturers list the nutrition facts because that a solitary serving and the entire container, such together for beverages. This product information have the right to be supplied to overview food decisions.

Carbohydrates, a vital nutrient, are noted on the nutrition truth label. Sugars, both naturally arising and added sugar, are listed under total carbohydrates, in addition to dietary fiber. Naturally arising sugars encompass fructose found in fruits and lactose discovered in milk and milk products. Included sugars and syrups are added to a food or beverage throughout their preparation and processing. Examples include white sugar, brown sugar, honey, corn syrup, fruit nectars, malt syrup, fructose and dextrose.

When you look at the nutrition facts label, you will notice the lot of natural and added sugars are provided as grams and also this measurement might not be familiar, or straightforward to interpret. Grams are a metric measure of load whereas a teaspoon, a an ext common measure up in America, is a measure of volume. Learning how to convert grams into teaspoons have the right to be a helpful method to determine how much sugar you space consuming transparent the day.

Photo: Dominos Sugar.

Look at the nutrition facts label on a package of white or brown sugar, the serving dimension is one teaspoon. Sliding down the brand to the complete carbohydrates it reads street “4g,” or “4 grams.” This necessary bit of information is your an essential to convert grams right into teaspoons. 4 grams of sugar is same to one teaspoon. To be precise, 4.2 grams equates to a teaspoon, but the nutrition truth rounds this number under to 4 grams.

Using this equation, friend can conveniently look at any type of food product come see how much sugar it contains. You simply determine the grams of street listed, either for one offer or per container, and convert this quantity right into teaspoons; simply divide the grams by four. Michigan State University extension finds that this conversion help visualize how countless teaspoons that sugar space actually gift consumed or drank and also helps guide overall food choices to mitigate excess empty calories.

The chart below compares a sweetened beverage at various serving size to demonstrate how to convert grams into teaspoons. The label displayed represents the sweetened beverage.

Serving Size: 8 ounces (1 cup)

Serving Size: 12 oz (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 divided by 4 =

6 ½ teaspoons of sugars


39 grams divided by 4 =

10 teaspoons that sugar


65 grams split by 4 =

16 ¼ teaspoons the sugar

If friend drank the entire 20-ounce beverage, you would have actually consumed 16 ¼ teaspoons that sugar. Visualize filling a tespoon 16 times v white sugar and also pouring it right into a glass. That is a far-ranging amount that sugar. Together the example above shows, beverages have the right to be a significant source of added sugars; this contains soda, energy drinks, sports drinks, sweetened coffee drinks and tea. Think about replacing sweetened foods and beverages with foodstuffs that have no, or room low in added sugar and greater in nutrients; this will reduced your calorie intake.

Always be mindful of the amount of sugar, especially added sugars found in packaged foods, girlfriend eat and also drink transparent the day. The 2015-2020 dietary Guidelines for Americans proposal limiting calories from added sugar, and transition to foods and also beverages that are nutrient dense. The nutrition facts label is an essential tool to recognize the nutrients like carbohydrates, an especially added sugars. Use the grams to teaspoon switch to recognize for certain how lot sugar you are consuming. Grams and also teaspoons that sugar may seem little and insignificant, yet they add up quickly. Eight yourself v the knowledge important to keep your healthy eating goals.

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