Sugar grams,in teaspoons.
Type the grams from a label and watch them stack up as sugar cubes.
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Holiday treats, ready to edit
Typical sugar for one serving of each. Change the grams to match your own label, then press the button to see it stacked.
Hot chocolate
1 mug (250 ml) made with cocoa mix
Cranberry sauce
¼ cup (about 70 g) of sweetened sauce
Stuffing mix
½ cup (about 100 g) prepared
Candy cane
1 regular cane (about 12 g)
Mince pie
1 pie (about 60 g)
Your sugar, stacked
Enter the sugar from a label above, or pick a holiday treat, and the stack builds here.
0teaspoons
Reference: public-health guidance advises keeping free sugars under 5% of daily energy, which is about 30 g a day for ages 11 and over and 24 g for ages 7 to 10 (WHO healthy diet fact sheet).
My day so far
0 of 12 items. Add what you eat and drink, and the total keeps count.
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0teaspoons
0 g of sugar in total
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Take it to the shop: the free fridge-door label checklist
One page with NOVA groups in plain words, eight giveaway ingredient groups to tick, and simple swap lines.
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How grams turn into teaspoons
grams of sugar ÷ 4 = teaspoons
A level teaspoon of granulated sugar weighs about 4 grams, and the stack draws one cube for each teaspoon. For a figure given per 100 g, the calculator first works out the sugar in your portion: grams per 100 g × serving size ÷ 100.
Names matter when you read a label. The hidden sugar names list shows the syrups, -ose words and concentrates to count, and comparing two labels side by side shows which product carries more.
| Sugar | Teaspoons | Roughly |
|---|---|---|
| 4 g | 1 | one sugar cube |
| 10 g | 2.5 | one regular candy cane |
| 17 g | 4.3 | one mince pie |
| 20 g | 5 | a mug of hot chocolate made with cocoa mix |
| 24 g | 6 | the child band, ages 7 to 10 |
| 30 g | 7.5 | the adult band, ages 11 and over |
Type grams from any label and see the stack.
Read the rest of the label
Grams are one part of a label. These pages cover the names, the comparison and the rest of the ingredient list.
- Hidden sugar names: the full listSyrups, -ose words and concentrates to count on the ingredient list.
- Compare two labels side by sidePut two products next to each other and see which carries more sugar and which list is simpler.
- Is it ultra-processed? Label checkerPaste an ingredient list and get a plain answer.
- Additive scannerHighlight sweeteners, emulsifiers, colours and more in a pasted label.
Frequently asked questions
How many grams of sugar are in a teaspoon?
A level teaspoon of granulated sugar weighs about 4 grams, so divide the grams of sugar on a label by 4. A label showing 24 g of sugar means 6 teaspoons.
How do I convert sugar per 100 g into teaspoons?
Multiply the per 100 g figure by your serving size in grams, divide by 100, then divide by 4. A drink with 12 g per 100 g in a 250 g glass holds 30 g of sugar, which is 7.5 teaspoons. Choose Per 100 g in the calculator and it does the steps for you.
Is one sugar cube the same as one teaspoon?
In the stack, yes: one cube stands for one teaspoon, or 4 g. Cubes in a box vary from about 2 g to 4 g, so the stack shows the amount rather than a count of cubes from any one box.
What is the daily reference band?
Public-health guidance advises keeping free sugars under 5% of daily energy. In grams that is about 30 g a day for ages 11 and over, roughly 7.5 teaspoons, and 24 g a day for ages 7 to 10, which is 6 teaspoons. The calculator shows your amount as a share of the band you choose.
Does the sugar on a label include natural sugars?
Yes. The sugars line on a nutrition label counts sugar from milk and fruit as well as added sugar. Where a label also lists added sugars, use that figure for the closest match with the band, which is set for free sugars.
Is my day log saved anywhere?
It stays in your browser on this device and starts empty the next day. The names and grams you enter are not sent anywhere.