White Sugar comes in at 387 calories per 100g and 100g of carbs. Calorie-dense; small additions add up fast in coffees, oats, and yogurt.
Calories scale with portion. Here's how a typical white sugar serving translates in your tracker:
Carb-forward — most of its 387 kcal come from carbohydrate, so it's best placed around training when your body uses carbs most readily.
How white sugar stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at white sugar and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreWhite Sugar has approximately 387 calories per 100g. A typical serving — 3 oz (85g) — comes in at 329 calories.
0g of protein per 100g. That puts white sugar at roughly 0.0g of protein per 100 calories — a useful lens when comparing to other sweeteners sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. White Sugar sits in a moderate calorie range. It can fit any goal — weight loss, maintenance, or muscle gain — when portioned to your daily target.