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

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

Photo: creative Commons.

The nutrition facts label on food or beverage assets lists vital nutrients, serving size and also calorie information based upon a 2,000-calorie diet. Consumers can use the nutrition info to compare foods, select foods the align v their healthy and balanced eating pattern, while also staying within their individual day-to-day calorie allowance. Conveniently, many food manufacturers list the nutrition facts because that a solitary serving and also the whole container, such together for beverages. This product information can be offered to overview food decisions.

Carbohydrates, a key nutrient, are detailed on the nutrition facts label. Sugars, both naturally occurring and added sugar, are noted under total carbohydrates, along with dietary fiber. Naturally arising sugars incorporate fructose found in fruits and also lactose found in milk and milk products. Included sugars and syrups are added to a food or beverage throughout their preparation and also processing. Examples incorporate white sugar, brown sugar, honey, corn syrup, fruit nectars, malt syrup, fructose and also dextrose.

When girlfriend look in ~ the nutrition truth label, you will notice the amount of organic and added sugars are noted as grams and this measurement may not be familiar, or simple to interpret. Grams space a metric measure of load whereas a teaspoon, a an ext common measure in America, is a measure up of volume. Learning exactly how to transform grams into teaspoons deserve to be a helpful way to determine just how much street you room consuming transparent the day.

Photo: Dominos Sugar.

Look at the nutrition facts brand on a package of white or brown sugar, the serving size is one teaspoon. Sliding under the brand to the total carbohydrates the reads street “4g,” or “4 grams.” This important bit of details is your an essential to converting grams into teaspoons. Four grams of sugar is equal to one teaspoon. To be precise, 4.2 grams amounts to a teaspoon, but the nutrition facts rounds this number under to four grams.

Using this equation, girlfriend can easily look at any type of food product to see how much sugar it contains. Girlfriend simply recognize the grams of street listed, either because that one serving or per container, and also convert this quantity right into teaspoons; just divide the grams by four. Michigan State University expansion finds the this conversion help visualize how many teaspoons the sugar are actually being consumed or drank and also helps guide all at once food options to mitigate excess north calories.

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


39 grams split by 4 =

10 teaspoons the sugar


65 grams split by 4 =

16 ¼ teaspoons of sugar

If you drank the whole 20-ounce beverage, girlfriend would have actually consumed 16 ¼ teaspoons the sugar. Visualize pour it until it is full a tespoon 16 times through white sugar and also pouring it into a glass. That is a far-reaching amount that sugar. Together the example over shows, beverages deserve to be a significant source of added sugars; this consists of soda, energy drinks, sporting activities drinks, sweetened coffee drinks and also tea. Consider replacing sweetened foods and beverages with foodstuffs that have no, or are low in included sugar and greater in nutrients; this will lower your calorie intake.

Always be responsibility of the quantity of sugar, especially added sugars discovered in packaged foods, girlfriend eat and drink transparent the day. The 2015-2020 dietary Guidelines for Americans proposal limiting calorie from added sugar, and change to foods and beverages that space nutrient dense. The nutrition facts label is critical tool to identify the nutrients favor carbohydrates, particularly added sugars. Use the grams come teaspoon switch to understand for specific how lot sugar you space consuming. Grams and also teaspoons the sugar may seem small and insignificant, however they include up quickly. Arm yourself through the knowledge vital to preserve your healthy eating goals.

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