White sugar (refined table sugar, sucrose) is a pure carbohydrate providing 400 kcal/100g with no vitamins, minerals, fibre, or protein. It is the benchmark free sugar that all other sugars are compared to nutritionally. The NHS recommends adults consume no more than 30g of free sugars per day (roughly 7 teaspoons), a limit that most UK adults substantially exceed. It provides energy rapidly but no accompanying nutritional benefit.
Reduce white sugar in recipes by 10–25% before tasting — most recipes are developed slightly sweeter than necessary and the reduction is rarely noticeable. Replacing some sugar with spices (cinnamon, vanilla) can maintain sweetness perception.
Where Sugar, white Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Calcium | 10.0 mg | 1% | |
| Potassium | 5.00 mg | 0% | |
| Magnesium | 2.00 mg | 1% | |
| Phosphorus | 1.00 mg | 0% | |
| Iron | 0.200 mg | 1% | |
| Copper | 0.120 mg | 12% | |
| Zinc | 0.100 mg | 1% | |
| Niacin (B3) | 0.000 mg | 0% | |
| Thiamin (B1) | 0.000 mg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RAE) | 0.000 µg | 0% | |
| Folate | 0.000 µg | 0% | |
| Pantothenic Acid (B5) | 0.000 mg | 0% | |
| Riboflavin (B2) | 0.000 mg | 0% | |
| Vitamin E (alpha-TE) | 0.000 mg | 0% | |
| Vitamin C | 0.000 mg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin B6 | 0.000 mg | 0% | |
| Trans fat | 0.000 g | — | |
| Monounsaturated fat | 0.000 g | — | |
| Polyunsaturated fat (PUFA) | 0.000 g | — | |
| Sucrose | 100 g | — | |
| Fructose | 0.000 g | — | |
| Glucose (dextrose) | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 0.000 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% | |
| Biotin (Vitamin B7) | 0.000 µg | 0% |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.