Table sugar has 387 calories per 100 g and a glycemic index of ~65. WHO strongly recommends keeping free sugars below 10% of daily energy (conditionally below 5%), based on moderate-certainty evidence linking excess intake to dental caries and weight gain. USDA applies the sucrose-specific Atwater factor of 3.87 kcal/g.
How should I track Sugar?
When tracking Sugar, measuring by weight on a kitchen scale gives you the most precision. Volume measures vary depending on crystal size and powder density — a heaping spoonful can be double a level one. Research shows visual estimation errors reach 50–200% for calorie-dense foods (Almiron-Roig et al., Appetite 2013), and liquid sweeteners like honey are among the easiest to over-pour. For zero-calorie sweeteners, bulking agents add trace calories (2–4 per packet) — negligible in your daily total. For calorie-containing sweeteners, the scale is essential.