FoodScore
0/ 100
Goodsweet· 100 g

Sugar White Granulated

White granulated sugar receives a FoodScore of 60/100, indicating it is a minimally processed food that provides energy primarily through carbohydrates.

  • White granulated sugar is a minimally processed food, classified as NOVA 1.
  • It provides 385 calories per 100g, primarily from carbohydrates.
  • Contains 0g of protein, fiber, and added sugar per 100g.
  • Offers negligible amounts of vitamins and minerals, all at 0% DV per 100g.
  • It is virtually fat-free with 0g saturated fat and 0g trans fat.
  • Scores +16 points above the sweet category average (44/100 across 13 foods).
Fiber
0g
0% of Daily Value
Protein
0g
0% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1mg
0% of Daily Value
+
What it brings to the table
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 60

White granulated sugar achieves a FoodScore of 60 out of 100, placing it in the 'Good' category. This score is largely influenced by its classification as a NOVA 1 food, meaning it is unprocessed or minimally processed, which contributes a significant +10 bonus. Despite being a concentrated source of calories (385 calories per 100g), it contains no protein, fiber, or essential micronutrients. The absence of these beneficial components means it doesn't earn bonuses typically associated with nutrient density. It also contains 0g of added sugar, as it is sugar itself, and has a very low sodium content of 1mg per 100g. The score reflects its role as a pure energy source without contributing to daily nutrient targets for vitamins or minerals. To achieve a higher score, white granulated sugar would need to contain beneficial nutrients like fiber or protein, or be fortified with vitamins and minerals, which is not its natural composition.

Health benefits

What the nutrients in sugar white granulated actually do for you, grounded in established dietary science.

Provides Quick Energy

White granulated sugar is a simple carbohydrate that the body can quickly convert into glucose, providing an immediate source of energy. Each 100g serving contains 385 calories, making it an efficient way to boost energy levels when needed. This rapid energy supply can be beneficial for athletes during intense exercise or for individuals experiencing a sudden drop in blood sugar. However, consuming large amounts without balancing it with other nutrients can lead to energy crashes.

Fat-Free Energy Source

With only 0.32g of total fat per 100g, and 0g of saturated and trans fats, white granulated sugar is a virtually fat-free energy source. Dietary guidelines emphasize limiting saturated and trans fats for heart health. While sugar itself should be consumed in moderation, its fat profile means it does not contribute to dietary fat intake. This characteristic can be relevant for those monitoring fat intake, though its caloric density still requires mindful consumption.

Minimally Processed Food

White granulated sugar is classified as a NOVA 1 food, indicating it is unprocessed or minimally processed. This means it has undergone minimal alteration from its natural state, distinguishing it from ultra-processed foods that often contain many additives, artificial flavors, and colors. Choosing minimally processed foods is generally encouraged as part of a balanced diet, as they tend to retain more natural nutrients and are less likely to contain unhealthy additives, though sugar itself lacks micronutrients.

Low Sodium Content

White granulated sugar contains a negligible amount of sodium, with only 1mg per 100g. This makes it a very low sodium ingredient, which is important for individuals monitoring their sodium intake for blood pressure management. High sodium consumption is a concern in many modern diets, and choosing ingredients that are naturally low in sodium can contribute to overall dietary goals for cardiovascular health. However, its primary role is as a sweetener, not a nutritional source.

How to eat it

White granulated sugar is primarily used as a sweetener in the US diet, enhancing the flavor of beverages, baked goods, and various dishes. It's a versatile ingredient for home cooking and baking, often used to balance tartness or add texture. While it provides quick energy, it's important to consume it in moderation as part of a balanced dietary pattern, given its caloric density and lack of other nutrients.

Use sugar to balance flavors in savory dishes, such as tomato sauces or dressings, rather than just for sweetness.
When baking, consider reducing the amount of sugar called for in recipes by 10-25% to gradually adjust your palate to less sweet tastes.
Combine sugar with fiber-rich foods like whole grains or fruits to slow down its absorption and mitigate rapid blood sugar spikes.
Store granulated sugar in an airtight container in a cool, dry place to prevent clumping and maintain its quality.
Things to keep in mind

White granulated sugar has no widely documented allergies or specific interactions with medications at normal serving sizes. However, excessive consumption can contribute to dental cavities and may lead to weight gain if calorie intake exceeds expenditure. Individuals managing blood sugar levels, such as those with diabetes or prediabetes, should monitor their intake carefully due to its direct impact on glucose levels. While generally safe, moderation is key for all individuals to maintain overall health.

Swap suggestions
Good
Brownie
Score74
Good
Donut Glazed
Score71
Good
Maple Syrup Pure
Score64
Reader questions
Is white granulated sugar healthy?
White granulated sugar is a source of calories, providing 385 calories per 100g, but it offers virtually no vitamins, minerals, protein, or fiber. While it provides quick energy, it is best consumed in moderation as part of a balanced diet. Its healthfulness depends on the overall dietary context and individual needs, as it does not contribute to nutrient density.
Is white granulated sugar good for weight loss?
White granulated sugar is not ideal for weight loss because it is calorie-dense (385 calories per 100g) and lacks fiber or protein, which promote satiety. Consuming too much can easily lead to an excess calorie intake, hindering weight loss efforts. For weight management, it's generally recommended to limit foods high in added sugars.
Is white granulated sugar processed?
White granulated sugar is considered a minimally processed food, classified as NOVA 1. This means it has undergone processes like extraction and crystallization, but without the addition of artificial ingredients or extensive industrial modification that characterizes ultra-processed foods. It is not an ultra-processed food.
How should I store white granulated sugar?
To maintain its quality and prevent clumping, store white granulated sugar in an airtight container. Keep it in a cool, dry place away from moisture and direct sunlight. Proper storage helps prevent it from hardening and extends its shelf life indefinitely.
What are some alternatives to white granulated sugar?
Alternatives to white granulated sugar include natural sweeteners like honey, maple syrup, or fruit purees, which may offer slightly more micronutrients but are still sources of sugar. For those looking to reduce calorie intake, non-nutritive sweeteners like stevia or erythritol can be used. Each alternative has its own flavor profile and properties.
Does white granulated sugar contain added sugar?
No, white granulated sugar itself is sugar, so it does not contain 'added sugar' in the nutritional sense when listed as an ingredient. The term 'added sugar' refers to sugars that are added to foods during processing or preparation. When you use white granulated sugar, you are adding sugar to your food, but the sugar itself is not composed of added sugars.
Can white granulated sugar affect blood sugar levels?
Yes, white granulated sugar is a simple carbohydrate that is rapidly digested and absorbed, leading to a quick rise in blood glucose levels. This effect is more pronounced when consumed alone or in large quantities. Individuals with diabetes or those monitoring their blood sugar should consume it cautiously and in very limited amounts.

Explore more

CategoryAll sweets & desserts →GoalBest foods for anemia →GoalBest foods for iron deficiency →GoalBest foods for hair growth →Head-to-headSugar White Granulated vs. Brownie →Head-to-headSugar White Granulated vs. Donut Glazed →Head-to-headSugar White Granulated vs. Milky Way →Head-to-headSugar White Granulated vs. Oreo (original) →Meal ideaBest foods before a workout →

Data & references

Sources: USDA FoodData Central (Foundation, fdcId 746784)Updated 2026-04-20