Updated indigenous an original article 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: an imaginative Commons.

The nutrition facts label on food or beverage commodities lists key nutrients, offer size and calorie information based on a 2,000-calorie diet. Consumers have the right to use the nutrition info to compare foods, pick foods the align through their healthy eating pattern, while also staying within your individual daily calorie allowance. Conveniently, countless food manufacturers perform the nutrition facts because that a solitary serving and the entire container, such as for beverages. This product information have the right to be supplied to overview food decisions.

Carbohydrates, a key nutrient, are noted on the nutrition truth label. Sugars, both naturally developing and added sugar, are listed under complete carbohydrates, together with dietary fiber. Naturally arising sugars incorporate fructose discovered in fruits and lactose discovered in milk and also milk products. Added sugars and also 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 truth label, you will notification the lot of organic and added sugars are detailed as grams and this measurement may not it is in familiar, or easy to interpret. Grams space a metric measurement of weight whereas a teaspoon, a an ext common measurement in America, is a measure up of volume. Learning exactly how to convert grams right into teaspoons have the right to be a helpful way to determine exactly how much sugar you are consuming transparent the day.

Photo: Dominos Sugar.

Look at the nutrition facts label on a package of white or brown sugar, the serving size is one teaspoon. Sliding down the brand to the total carbohydrates that reads sugars “4g,” or “4 grams.” This crucial bit of information is your crucial to convert grams right into teaspoons. Four grams of street is equal to one teaspoon. To it is in precise, 4.2 grams amounts to a teaspoon, however the nutrition facts rounds this number down to 4 grams.

Using this equation, friend can quickly look at any food product come see just how much sugar it contains. You simply recognize the grams of sugar listed, either for one offer or every container, and also convert this quantity into teaspoons; simply divide the grams by four. Michigan State University extension finds that this conversion helps visualize how numerous teaspoons of sugar space actually gift consumed or drank and also helps guide in its entirety food options to minimize excess north calories.

The chart listed below compares a sweetened beverage at various serving size to show 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 divided by 4 =

6 ½ teaspoons the sugars


39 grams separated by 4 =

10 teaspoons of sugar


65 grams separated by 4 =

16 ¼ teaspoons of sugar

If girlfriend drank the entire 20-ounce beverage, girlfriend would have actually consumed 16 ¼ teaspoons of sugar. Visualize pour it until it is full a tespoon 16 times through white sugar and pouring it into a glass. That is a far-ranging amount of sugar. As the example over shows, beverages can be a major source of included sugars; this has soda, energy drinks, sports drinks, sweetened coffee drinks and tea. Consider replacing sweetened foods and beverages with foodstuffs that have no, or room low in included sugar and greater in nutrients; this will reduced your calorie intake.

Always be responsibility of the quantity of sugar, especially included sugars discovered in packaged foods, you eat and also drink throughout the day. The 2015-2020 diet Guidelines because that Americans proposal limiting calorie from included sugar, and transition to foods and also beverages that space nutrient dense. The nutrition facts brand is critical tool to determine the nutrients choose carbohydrates, an especially added sugars. Usage the grams to teaspoon conversion to recognize for certain how much sugar you room consuming. Grams and teaspoons of sugar might seem little and insignificant, however they include up quickly. Arm yourself with the knowledge vital to maintain your healthy and balanced eating goals.

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