How Many Calories Does a Teaspoon of Sugar Have?

A level teaspoon of white sugar contains around 16 calories. That may not sound like much on its own, but those teaspoons add up — especially in tea, coffee, fizzy drinks, cereals, and baking.

If you have two sugars in your tea, and drink four cups a day, that's 128 calories just from sugar — the equivalent of a small chocolate bar — every single day.

How Many Calories in Different Types of Sugar?

While most types of sugar are similar in calorie content, here’s a quick overview:

• White granulated sugar – 16 kcal per teaspoon

• Brown sugar (light or dark) – 15–17 kcal per teaspoon

• Caster sugar – 16 kcal per teaspoon

• Honey – around 22 kcal per teaspoon (slightly more dense)

• Maple syrup – about 17 kcal per teaspoon

• Agave syrup – around 20 kcal per teaspoon

While natural sugars like honey and maple syrup sound healthier, they’re still high in sugar and calories, and count as “free sugars” in NHS guidance.

How Much Sugar Is Too Much?

The NHS recommends that adults consume no more than 30g of free sugars per day, which is about 7.5 teaspoons. For children, the limit is even lower — around 5–6 teaspoons depending on age.

"Free sugars" include added sugars in food and drink (including natural sources like honey, syrups and fruit juice), but don’t include the sugars naturally found in milk, fruit, or vegetables.

Common Foods and Drinks with Teaspoons of Sugar

To put things in perspective:

Even savoury foods like baked beans or ketchup can sneak in 1–2 teaspoons per serving.

Tips to Cut Back on Sugar

If you're looking to reduce your sugar intake without losing all the sweetness:

• Gradually reduce sugar in tea or coffee – cut back by half a teaspoon every few days

• Check food labels – look for sugar under names like glucose, sucrose, fructose, or syrup

• Swap fizzy drinks for water or sugar-free versions

• Use fruit to sweeten porridge or yoghurt instead of adding sugar

• Choose unsweetened cereals and add your own fruit or cinnamon

Final Thought

There are around 16 calories in a teaspoon of sugar, and while that may seem small, it adds up fast — especially in drinks, snacks, and processed foods. Being aware of how much you’re consuming is the first step to cutting back without cutting out the things you enjoy.