How do I calculate sugar percentage from a label?

If a label says 12 g sugar per 100 g, that is 12% by weight. Multiply by your serving weight to get grams in the serving.

How many grams are in a teaspoon of sugar?

A common household estimate is about 4 g per level teaspoon. Actual spoon size and packing can vary.

Does this calculate added sugar?

It calculates whatever sugar value you enter. If the label separates added sugars, enter that value for an added-sugar estimate.

Sugar Calculator

Calculate sugar grams, percent by weight, teaspoons, sugar cubes and calories from a food label, total food weight or drink volume.

Sugar on label, g / 100 g

Serving size, g

Common foods

Sugar in serving

grams

Sugar percent

12%

by weight

Teaspoons

4.5

at 4 g

Calories from sugar

kcal

High · 72% of WHO reference (25 g)

36% of upper reference (50 g/day)

Comparison with WHO reference points

25 g

50 g

18 g

5% reference10% referenceabove reference

Sugar cube equivalent

≈ 5 sugar cubes at 4 g

WHO reference: free sugars below 10% of energy, with additional benefit expected below 5% of energy.

For a roughly 2000 kcal diet, those reference points are about 50 g and 25 g of free sugars; this is general guidance, not an individual medical prescription.

Calculate sugar from a label or recipe

English sugar-calculator intent is practical label math: convert grams of sugar per 100 g, a serving size or a drink volume into grams, teaspoons, sugar-cube equivalents and calories from sugar.

S_{ser v in g} = \frac{S _{100} \times m _{ser v in g}}{100}

Sserving - sugar grams in the serving, S100 - sugar grams per 100 g or 100 ml.

K_{s ug a r} = 4 S_{ser v in g}

Ksugar - calories from sugar, using 4 kcal per gram.

T_{s ug a r} = \frac{S _{ser v in g}}{4}

Tsugar - teaspoons or cube equivalents when one unit is treated as about 4 g.

Added sugar vs total sugar

A label may show total sugars, added sugars, or both depending on market and product.
The calculator does not decide whether a sugar is naturally present or added; it calculates from the value you enter.
WHO free-sugars references are general population guidance, not an individual nutrition prescription.

For diabetes, pregnancy, children, clinical diets or eating-disorder history, use professional guidance rather than a public calculator result.

Frequently Asked Questions

Sources and References

Calculations are based on the listed reference sources. Links open in a new tab.

Updated: June 2, 2026

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