Sugar in the Raw calories come to 18 for a 1 tsp (4.6 g) serving and 399 per 100 g. All of that energy is carbohydrate, almost all of it sugar, so the only lever you control is how many teaspoons go in. Three in a mug of coffee add 55 calories. A full cup used in baking adds 806.
18kcal
1 teaspoon · 4 g, raw turbinado cane sugar
0%protein
0 gProtein
5 gCarbs
0 gFat
How to burn off 18 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Raw turbinado cane sugar · per 4 g
Calories
18 kcal
Protein
0 g
Carbohydrate
4.6 g
Fat
0 g
Sodium
0 mg
Potassium
1 mg
Iron
0 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Sugar in the Raw: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 tsp (4.6 g)
18
0 g
4.6 g
0 g
0 mg
1%
1 cup (202 g)
806
0 g
201.6 g
0 g
6 mg
40%
100 g
399
0 g
99.8 g
0 g
3 mg
20%
3 × 1 tsp (4.6 g)
55
0 g
0 mg
5 × 1 tsp (4.6 g)
92
0 g
1 mg
A teaspoon is 18 calories, a cup is 806
A level teaspoon of Sugar in the Raw weighs 4.6 g and carries 18 calories, about 1% of a 2000-calorie daily reference. On its own that is a rounding error. The trouble is that few people stop at a single teaspoon of anything sweet, and coarse turbinado crystals invite a heaped spoon.
Stack them up and the numbers climb steadily. Two teaspoons (9 g) come to 37 calories, three (14 g) reach 55, and five (23 g) hit 92. That last figure is what a sweet coffee drinker can add before lunch without noticing, and it arrives with no protein and no fat alongside it.
Baking is where the scale changes. A full cup is 202 g and 806 calories, or 40% of the daily calorie value, almost all of it as 200.4 g of sugars. Spread across a batch of muffins it is easier to absorb, but it shows why the sugar line in a recipe matters far more than the sprinkle on top.
Every calorie here comes from carbohydrate
The calorie split is as simple as food data gets: 100% carbohydrate, 0% protein, 0% fat. Per 100 g, Sugar in the Raw has 99.8 g of carbs, and 99.2 g of that is sugars. There is nothing else in the crystal to dilute the energy.
That makes it pure fuel with nothing attached. A teaspoon delivers 4.6 g of carbs and the same 4.6 g of sugars, so every spoonful counts straight toward your carbohydrate total. Against the 275 g daily value for carbs, a cup at 201.6 g uses up most of a day's reference amount by itself.
The practical takeaway is that this sugar does not fill you up. With 0 g of protein and 0 g of fat, it gives taste and quick energy but no staying power. If you are tracking, log it like any other sugar: by the teaspoon, honestly measured.
Raw cane crystals carry only trace minerals
Sugar in the Raw is turbinado cane sugar, sold as coarse, golden crystals. The USDA row behind these numbers reads simply "Sugar, turbinado." The brand also sells Sugar In The Raw Organic White Cane Sugar, so check which box you have before you assume the color is part of the deal.
The mineral numbers stay tiny. Per 100 g there are 3 mg of sodium and 29 mg of potassium, against daily values of 2300 mg and 4700 mg. A teaspoon rounds to 0 mg of sodium, and even a full cup has just 6 mg. Those amounts do not change anything about your day.
So the less refined look does not buy a different nutrition profile. At 399 calories per 100 g it sits right alongside regular sugar. Choose it for the flavor and the crunch on oatmeal or the crackly top of a dessert, not because it counts differently in your log.
Measure the spoon in your coffee, not the bag
Most of the sugar people take from a box like this goes into drinks. Coffee, tea and iced drinks are where the teaspoons multiply quietly. If you take 2 teaspoons in each cup, that is 37 calories per cup, and a few cups a day add up faster than the small number suggests.
Where it earns its place is texture. A light sprinkle over oatmeal, yogurt or fruit gives crunch and visible sweetness, and a teaspoon on top is 18 calories. Pairing it with foods that bring protein or fiber makes the snack far more filling than the sugar alone ever could.
If you track your intake, the simplest habit is a measuring spoon rather than a free pour from the bag. BodyPal can log Sugar in the Raw from a photo of your mug or bowl, but the teaspoon count is what decides the total.
How does Sugar in the Raw compare?
Here is how Sugar in the Raw stacks up against a sugar packet, granulated sugar and a spoonful of sugar, per 100 g and per usual serving.
Verdict: The gaps are tiny: Sugar in the Raw has 399 calories per 100 g against 387 for granulated sugar and 401 for a packet, so none of them is a lighter choice. If you want the smallest pre-measured dose, a 3.5 g packet at 14 calories beats a teaspoon of turbinado at 18.
Most popular Sugar in the Raw brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Sugar In The Raw Organic White Cane Sugar1 tsp · 4 g375 kcal
2Sugar In The Raw Turbinado Cane Sugar2 tsp · 8 g375 kcal
Brand labels list 375 calories per 100 g, a bit lower than the 399 calculated here, because label calories are rounded per serving rather than derived per 100 g. Source: manufacturer labels / USDA FoodData Central.
Sugar in the Raw FAQs
How many calories are in Sugar in the Raw?
About 18 calories in one teaspoon (4.6 g), or 806 calories in a full cup (202 g).
Is Sugar in the Raw good for weight loss?
One teaspoon of Sugar in the Raw is 18 calories, all of it carbohydrate, with 4.6 g of carbs and no protein or fat. Per 100 g it is 399 calories.
Sugar in the Raw vs granulated sugar: which has fewer calories?
Granulated sugar has 387 calories per 100 g, about 12 less than the 399 calories per 100 g in Sugar in the Raw turbinado sugar.
How much sugar is in Sugar in the Raw?
A teaspoon (4.6 g) has about 4.6 g of sugar, from 99.2 g of sugar per 100 g. It also has 99.8 g of total carbs per 100 g.
How many calories are in a cup of Sugar in the Raw?
A cup of Sugar in the Raw (202 g) has 806 calories, which is 40% of a 2000-calorie daily value. It holds 201.6 g of carbs and 200.4 g of sugars, with 0 g of protein and 0 g of fat.
How many calories are in 2 teaspoons of Sugar in the Raw?
Two teaspoons (9 g) come to 37 calories. Three teaspoons are 55 calories and five are 92, so the total rises by roughly 18 calories with each extra teaspoon you stir in.
Does Sugar in the Raw have any sodium?
Barely. It has 3 mg of sodium per 100 g, a teaspoon rounds to 0 mg, and a full cup has just 6 mg. Against the 2300 mg daily value, that works out to 0%.
Does Sugar in the Raw contain protein or fat?
No. Per 100 g it has 0 g of protein and 0 g of fat, and 100% of its calories come from carbohydrate, almost all of it sugars at 99.2 g per 100 g.
Is a sugar packet lower in calories than a teaspoon of Sugar in the Raw?
Slightly. A 3.5 g sugar packet is 14 calories, while a teaspoon of Sugar in the Raw (4.6 g) is 18. Per 100 g they are nearly identical, at 401 and 399 calories.
