When you read the labels on foods in your supermarket, it’s no surprise that you find plenty of sugar in products like cake mix, ice cream, jelly, cookies, and soda. But it can be downright shocking to see 12 grams of sugar in bottled pasta sauce or barbecue sauce — and even more so to find 50 grams of sugar in a healthy-sounding bottled tea!
Just because there’s a nutrition-oriented statement on the package (like “contains whole grain,” “excellent source of calcium,” “fat-free,” “100% juice” or “25% less sugar”) doesn’t mean it doesn’t contain a shocking amount of sugar. And just because the brand name or product name sounds like it’s good for weight loss (Weight Watchers, Skinny Cow, etc.), don’t assume the food is lower in sugar.
So how much exactly is a gram of sugar? One teaspoon of granulated sugar equals 4 grams of sugar. To put it another way, 16 grams of sugar in a product is equal to about 4 teaspoons of granulated sugar. Keep in mind, though, that the grams of sugar listed on the nutrition information label includes natural sugars from fruit (fructose) and milk (lactose) as well as added sweeteners like refined sugar or high-fructose corn syrup. That’s why the label on a carton of regular low-fat milk says there’s 13 grams of sugar per cup. And that’s why the grams of sugar per serving in Raisin Bran (or any cereal with raisins or other dried fruit) seem unexpectedly high.