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

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Learn just how to accurately translate the nutrition facts on a food product by converting grams into much more familiar household measurements.

Photo: an innovative Commons.

The nutrition facts label on food or beverage assets lists key nutrients, offer size and calorie information based on a 2,000-calorie diet. Consumers deserve to use the nutrition info to to compare foods, select foods that align v their healthy and balanced eating pattern, while also staying within your individual everyday calorie allowance. Conveniently, countless food manufacturers list the nutrition facts for a single serving and also the entire container, such as for beverages. This product information can be supplied to overview food decisions.

Carbohydrates, a key nutrient, are noted on the nutrition facts label. Sugars, both naturally developing and included sugar, are provided under complete carbohydrates, together with dietary fiber. Naturally emerging sugars incorporate fructose discovered in fruits and also lactose found in milk and also milk products. Added sugars and syrups are added to a food or beverage throughout their preparation and processing. Examples incorporate white sugar, brown sugar, honey, corn syrup, fruit nectars, malt syrup, fructose and also dextrose.

When you look in ~ the nutrition facts label, girlfriend will notification the quantity of herbal and added sugars are detailed as grams and this measurement might not be familiar, or simple to interpret. Grams are a metric measure of load whereas a teaspoon, a much more common measure in America, is a measure of volume. Learning how to convert grams right into teaspoons can be a helpful way to determine exactly how much street you room consuming throughout the day.

Photo: Dominos Sugar.

Look in ~ the nutrition facts brand on a package of white or brown sugar, the serving size is one teaspoon. Sliding down the label to the total carbohydrates the reads street “4g,” or “4 grams.” This necessary bit of information is your vital to convert grams right into teaspoons. Four grams of sugar is same to one teaspoon. To it is in precise, 4.2 grams equals a teaspoon, but the nutrition truth rounds this number under to four grams.

Using this equation, girlfriend can conveniently look at any type of food product to see exactly how much street it contains. Girlfriend simply identify the grams of street listed, either for one serving or every container, and convert this quantity into teaspoons; merely divide the grams through four. Michigan State University expansion finds the this conversion helps visualize how many teaspoons of sugar are actually being consumed or drank and also helps guide overall food options to mitigate excess empty calories.

The chart below compares a sweetened beverage at various serving sizes to demonstrate how to transform grams 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 of sugars


39 grams divided by 4 =

10 teaspoons that sugar


65 grams split by 4 =

16 ¼ teaspoons that sugar

If friend drank the whole 20-ounce beverage, girlfriend would have consumed 16 ¼ teaspoons that sugar. Visualize filling a teaspoon 16 times with white sugar and also pouring it into a glass. That is a far-ranging amount the sugar. As the example above shows, beverages can be a significant source of added sugars; this includes soda, energy drinks, sports drinks, sweetened coffee drinks and also tea. Consider replacing sweetened foods and also beverages with foodstuffs that have actually no, or space low in included sugar and higher in nutrients; this will lower your calorie intake.

Always be mindful of the quantity of sugar, especially included sugars uncovered in packaged foods, girlfriend eat and drink transparent the day. The 2015-2020 dietary Guidelines for Americans recommends limiting calories from added sugar, and change to foods and beverages that space nutrient dense. The nutrition facts label is crucial tool to recognize the nutrients choose carbohydrates, specifically added sugars. Usage the grams to teaspoon switch to know for specific how much sugar you space consuming. Grams and teaspoons that sugar might seem small and insignificant, yet they include up quickly. Arm yourself with the knowledge necessary to keep your healthy and balanced eating goals.

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