Updated from an original post written through Diane Rellinger, Michigan State college Extension.

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Learn exactly how to accurately analyze the nutrition facts on a food product by converting grams into much more familiar family members measurements.

Photo: an innovative Commons.

The nutrition facts label on food or beverage assets lists key nutrients, serving size and also calorie information based on a 2,000-calorie diet. Consumers can use the nutrition details to to compare foods, pick foods that align with their healthy and balanced eating pattern, while additionally staying within their individual day-to-day calorie allowance. Conveniently, plenty of food manufacturers list the nutrition facts because that a single serving and the whole container, such together for beverages. This product information can be offered to guide food decisions.

Carbohydrates, a vital nutrient, are detailed on the nutrition facts label. Sugars, both naturally developing and added sugar, are provided under total carbohydrates, in addition to dietary fiber. Naturally occurring sugars encompass fructose found in fruits as well as lactose uncovered in milk and milk products. Included sugars and syrups are added to a food or beverage throughout their preparation and also processing. Examples encompass white sugar, brown sugar, honey, corn syrup, fruit nectars, malt syrup, fructose and also dextrose.

When friend look at the nutrition facts label, girlfriend will notification the quantity of natural and included sugars are detailed as grams and this measurement might not be familiar, or easy to interpret. Grams are a metric measure up of weight whereas a teaspoon, a much more common measure up in America, is a measurement of volume. Learning exactly how to transform grams into teaspoons can be a helpful means to determine exactly how much street you space consuming throughout the day.

Photo: Dominos Sugar.

Look in ~ the nutrition facts brand on a package of white or brown sugar, the serving dimension is one teaspoon. Sliding down the label to the complete carbohydrates it reads street “4g,” or “4 grams.” This important bit of information is your vital to convert grams into teaspoons. 4 grams of street is equal to one teaspoon. To be precise, 4.2 grams amounts to a teaspoon, yet the nutrition facts rounds this number under to four grams.

Using this equation, you can conveniently look at any type of food product to see how much street it contains. Girlfriend simply identify the grams of sugar listed, either for one serving or every container, and also convert this quantity right into teaspoons; simply divide the grams through four. Michigan State University extension finds that this conversion help visualize how many teaspoons the sugar room actually gift consumed or drank and helps guide as whole food choices to mitigate excess north calories.

The chart below compares a sweetened beverage at assorted serving size to demonstrate how to convert grams right into teaspoons. The label presented 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 separated by 4 =

6 ½ teaspoons the sugars


39 grams separated by 4 =

10 teaspoons the sugar


65 grams separated by 4 =

16 ¼ teaspoons the sugar

If you drank the entire 20-ounce beverage, friend would have consumed 16 ¼ teaspoons of sugar. Visualize pour it until it is full a teaspoon 16 times with white sugar and also pouring it into a glass. That is a significant amount of sugar. As the example over shows, beverages deserve to be a major source of added sugars; this has soda, energy drinks, sports drinks, sweetened coffee drinks and also tea. Consider replacing sweetened foods and also beverages with foods items that have actually no, or room low in included sugar and higher in nutrients; this will reduced your calorie intake.

Always be mindful of the quantity of sugar, especially added sugars found in packaged foods, friend eat and drink throughout the day. The 2015-2020 dietary Guidelines for Americans proposal limiting calorie from included sugar, and transition to foods and also beverages that room nutrient dense. The nutrition facts brand is critical tool to identify the nutrients prefer carbohydrates, an especially added sugars. Use the grams to teaspoon switch to understand for details how much sugar you room consuming. Grams and teaspoons the sugar may seem little and insignificant, but they add up quickly. Eight yourself through the knowledge essential to keep your healthy and balanced eating goals.

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