Food · Sweets
Sugars nutrition facts
A typical portion of sugars (1 oz; 28.35 g, maple) has 100 calories and 0g of protein (USDA FoodData Central). USDA lists 8 descriptions of it: per 100 g they range from 354 calories (maple) to 401 (nFS).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Sugars, maple, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 0.1g
- more than 5% of 8,218 USDA reference foods
- Calories per 100 g
- 354
- more than 80% of reference foods
- Sodium per 100 g
- 11mg
- more than 18% of reference foods
1 oz weighs 28.35 g in USDA's record for Sugars, maple (FDC 169658).
Where the calories come from: 99% carbohydrate, 0% fat and 0% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 169658), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of sugars USDA describes
Not further specified has the most calories per 100 g (401); the fewest: Maple (354)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Sugars, maple | 354 | 0.1 g | 0.2 g | 11 mg |
| Sugar, cinnamon | 390 | 0.3 g | 0.4 g | 2 mg |
| Sugars, granulated (SR Legacy) | 387 | 0 g | 0 g | 1 mg |
| Sugars, powdered | 389 | 0 g | 0 g | 2 mg |
| Sugar, turbinado | 399 | 0 g | 0 g | 3 mg |
| Sugars, granulated (Foundation)Same values: Sugars, granulated | 385 | 0 g | 0.3 g | 1 mg |
| Sugar, NFS | 401 | 0 g | 0.3 g | 1 mg |
Every nutrient in this record (68)
The portion is 1 oz (28.35 g); % DV is for that portion.
Energy, macronutrients and sugars (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 0.028 g | 0.10 g | 0% |
| Total lipid (fat) | 0.057 g | 0.20 g | 0% |
| Carbohydrate, by difference | 25.8 g | 90.9 g | 9% |
| Ash | 0.23 g | 0.80 g | |
| Energy | 100 kcal | 354 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 2.27 g | 8.00 g | |
| Total Sugars | 24.1 g | 84.9 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 0.010 g | 0.036 g | 0% |
| Fatty acids, total monounsaturated | 0.018 g | 0.064 g | |
| Fatty acids, total polyunsaturated | 0.028 g | 0.10 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 25.5 mg | 90.0 mg | 2% |
| Iron, Fe | 0.46 mg | 1.61 mg | 3% |
| Magnesium, Mg | 5.39 mg | 19.0 mg | 1% |
| Phosphorus, P | 0.85 mg | 3.00 mg | 0% |
| Potassium, K | 77.7 mg | 274 mg | 2% |
| Sodium, Na | 3.12 mg | 11.0 mg | 0% |
| Zinc, Zn | 1.72 mg | 6.06 mg | 16% |
| Copper, Cu | 0.028 mg | 0.099 mg | 3% |
| Manganese, Mn | 1.25 mg | 4.42 mg | 55% |
| Selenium, Se | 0.23 µg | 0.80 µg | 0% |
Vitamins (24)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0 mg | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.0026 mg | 0.0090 mg | 0% |
| Riboflavin | 0.0037 mg | 0.013 mg | 0% |
| Niacin | 0.011 mg | 0.040 mg | 0% |
| Pantothenic acid | 0.014 mg | 0.048 mg | |
| Vitamin B-6 | 0.00085 mg | 0.0030 mg | 0% |
| Folate, total | 0 µg | 0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 0.60 mg | 2.10 mg | 0% |
| Vitamin K (phylloquinone) | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 0 µg | 0 µg | |
| Folate, DFE | 0 µg | 0 µg | 0% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.010 g | 0.036 g | |
| SFA 18:0 | 0.0011 g | 0.0040 g | |
| MUFA 18:1 | 0.018 g | 0.064 g | |
| PUFA 18:2 | 0.028 g | 0.10 g | |
| PUFA 18:3 | 0 g | 0 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0 g | 0 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 169658: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in sugars?
100 in 1 oz (28.35 g) of maple; 354 to 401 per 100 g across USDA's descriptions.
How much protein is in sugars?
0g in 1 oz; 0.1 g per 100 g.
How much sodium is in sugars?
0mg in 1 oz; 11 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov