Sugars, brown
FDC 168833tsp unpacked (3 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 4 · -5 vs Sweets medianBrown sugar's Nutrient Density Score comes in at 4 of 100, placing it in the Low band at 50th of 60 in the Sweets category, a reflection of a formula that is essentially pure carbohydrate with no standout vitamins or minerals to offset it.
It's the sugar crystals coated in molasses that give baked goods, glazes, and barbecue rubs their characteristic caramel color and flavor, with a single unpacked teaspoon (3 g) enough to sweeten a cup of coffee or oatmeal. The clearest caveat is its sugar content, which runs high at 97 g per 100 g, a near-total sugar composition since it's the sweetener itself; it does at least stay naturally low in sodium.
See how this score is calculated, build a plate around sugars, brown, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 380 kcal | 19% |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 28 mg | 1% |
| Carbohydrate | 98 g | 36% |
| Dietary fiber | 0 g | 0% |
| Sugars | 97 g | |
| Protein | 0.12 g | 0% |
| Potassium | 133 mg | 3% |
| Calcium | 83 mg | 6% |
| Iron | 0.71 mg | 4% |
| Magnesium | 9 mg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 11 kcal | 1% |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0.84 mg | 0% |
| Carbohydrate | 2.9 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 2.9 g | |
| Protein | 0 g | 0% |
| Potassium | 4 mg | 0% |
| Calcium | 2.5 mg | 0% |
| Iron | 0.02 mg | 0% |
| Magnesium | 0.27 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 168833Original analysis by NutriVerdict
Versus the sweets median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Gelatin desserts, dry mixDensity 5 vs 4Marmalade, orangeDensity 5 vs 4Syrup, CaneDensity 5 vs 4Original analysis by NutriVerdict
In the kitchen and how to use it
Brown sugar is granulated sugar with molasses added back in, which gives it a moist, clumpy texture and a deeper caramel-like flavor than white sugar. It's a baking staple used in cookies, brownies, cakes, barbecue sauces, and glazes for ham or salmon, where the molasses adds both color and a slight tang. Light and dark brown sugar differ mainly in molasses content, with dark brown sugar giving a stronger flavor, and either can substitute for the other in most recipes with only a small difference in the result. It also creams well with butter, which is why so many cookie recipes call for it specifically over white sugar.
A teaspoon, unpacked, is just 3 grams, but the sugar itself runs 380 calories per 100 grams with 97 grams of sugar and 98.1 grams of carbohydrate, so it functions purely as a sweetener and flavoring agent rather than a food to build a meal around. It naturally runs low in sodium at 28 mg per 100 grams. Because the molasses coating makes it prone to hardening, store brown sugar in an airtight container, and add a slice of bread or a damp paper towel to the container if it starts to clump, replacing it every few days if the sugar stays firm.
Frequently asked questions about sugars, brown
How many calories are in brown sugar?
Brown sugar has 380 calories and 97 grams of sugar per 100 grams.
How do you keep brown sugar from hardening?
Store it in an airtight container, and add a slice of bread or a damp paper towel inside to keep it soft if it starts to clump.
What's the difference between light and dark brown sugar?
Dark brown sugar contains more molasses, giving it a stronger flavor and darker color, while light brown sugar is milder and substitutes easily in most recipes.