Nutrition facts
Calories in sugar
The cube in the coffee and the spoon in the yogurt: the two easiest gestures in the whole kitchen to count.
What a real portion weighs
The Anses table gives values per 100 grams, and 100 grams is not a portion anybody serves. Here are the same values, applied to the portions as they turn up. Weights are in grams, the unit the table is built on. For a quick conversion: 1 oz is about 28 g, and 1 lb is about 454 g.
| Portion | Weight | Energy | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| One French sugar cube · the no. 4 size of French boxes | 6 g | 24 kcal | 0 g | 6 g | 0 g | 0 g |
| One teaspoon | 5 g | 20 kcal | 0 g | 5 g | 0 g | 0 g |
Where these weights come from. The cube known as no. 4 is the common size of French boxes and it weighs six grams: the most reliable measure in the cupboard, since it never overflows. A US sugar packet is lighter, around four grams, and a level teaspoon holds about five.
Composition per 100 grams
Sugar, white
- Energy
- 399 kcal
- Protein
- 0 g
- Carbohydrate
- 99.7 g
- of which sugars
- 99.7 g
- Fat
- 0 g
- Fiber
- 0 g
- Sodium
- 2 mg
What a table of values does not say
- White, brown, cane: shades of taste on the same sucrose, which the table is right to treat as one.
- Added sugar counts better than the sugar inside products: a cube is a visible gesture, the recipe of a biscuit is not.
The Zemiam recipes that use it
These pages carry their calories and their macros, recalculated from the same table as this one. The weight given is that of the ingredient in one serving.
- Pancakes with maple syrup · 10 g per serving
- Crepes with sugar · 15 g per serving
What comes after the number
How much to eat in a day
A portion means nothing without the day that holds it. A calorie need is worked out from height, weight, age and activity level, then split into protein, carbohydrate and fat.
Calorie calculatorWhere body build sits
Body mass index, the full WHO classification, and the weight range matching a normal build for a given height.
BMI calculatorAn average weight is an estimate. A photo is not.
In Zemiam, a photo of the meal is enough to log the real portion, with the composition of this same table rather than a guessed figure.
Where the values come from
The composition comes from the Anses Ciqual table: Anses. 2025. Table de composition nutritionnelle des aliments Ciqual, published under Licence Ouverte 2.0. The per-100 g values are reproduced without being altered; the per-portion values are those same values multiplied by a weight, and that weight is not an Anses figure.
The same page in French: Calories du sucre.