Sugars and Sweets / Granulated Sugar
Sugar, white, refined
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 400kcal / 2530kcal (15%) |
Macronutrients
Protein | 0 g/ 71g (0%) | ||||||
Total Fat | 0 g/ 42g (0%) low | ||||||
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Total Carbs | 99.9 g/ 348g (28%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0 mg/ 1mg (0%) |
Vit B2 | 0.01 mg/ 1mg (0.77%) |
Vit B3 | 0 mg NE/ 16mg NE (0%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 0 mg/ 750mg (0%) |
Phosphorus | 0 mg/ 700mg (0%) |
Iron | 0 mg/ 12mg (0%) |
Sodium | 1 mg/ 1500mg (0.07%) free |
What is this food?
White refined sugar (sweetener). It’s basically pure sugar with little to no fiber, vitamins, or minerals.
Why it matters to health
Because it’s mostly sugar (about 99.7g per 100g) and has no fiber, it can raise blood sugar faster and may make it easier to overeat calories. The good part: it can add taste and help balance meals when used in small amounts. The caution: frequent or large amounts can crowd out more filling, nutrient-rich foods (like fruits, oats, or whole grains) and can contribute to weight gain and higher risk of blood sugar issues over time. Since it has very low fat and sodium, the main concern is the high sugar and high calories per serving.
Healthier tips
- Use smaller amounts: start by cutting your usual sugar by about 1/3, then adjust to taste.
- Choose better sweet options often: try fruit (e.g., banana, mango, berries) or unsweetened yogurt/latik in smaller portions.
- Sweeten at the end: add sugar only after tasting, so you don’t automatically add too much.
- Watch “hidden sugar” in drinks: sweetened coffee/tea, milk tea, softdrinks, and bottled juices add up quickly—aim for water or unsweetened versions most days.
- For your daily pattern (3 meals + 1–2 snacks), keep sweets as an occasional snack portion, not a regular “extra.”
Common Filipino dishes
Coconut macaroons, leche flan, halo-halo, maja blanca, sweetened iced tea, bibingka
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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