A three-dimensional glass standing on a digital kitchen scale. Sugar pours into the glass and the scale shows the weight in grams.
Total sugar
Sugar, made visible
Enter a value from the label or pick a product. The glass on the scale fills with the actual amount.
Typical values. Real products vary — always check the label.
See all comparisons further down the page.
Straight from the nutrition table
What is actually in the bottle, can or bowl
about 17–18 sugar cubes
140% of a 50 g daily orientation
Above the daily orientation value
This serving contains 70 grams of sugar, roughly 17.5 sugar cubes, which is 140 percent of a 50 gram daily orientation value.
The idea
A number on a label is easy to skim past. "14 g per 100 ml" means very little until you scale it to the thing you are actually holding — and then watch that amount pile up.
SugarScaleLab does exactly one thing. It takes the value from the nutrition table, multiplies it by your serving size, and turns the result into a quantity you can recognise: grams on a scale, and sugar cubes in a glass.
sugar per 100 ml × amount ÷ 100 = total sugar
70 g of sugar
about 17–18 sugar cubes
Nutrition tables list sugar per 100 ml for drinks and per 100 g for foods.
Multiply by what is really in the bottle, the can or the bowl — not the reference amount.
Grams, cube equivalents and a glass that fills in real time as the numbers change.
Side by side
Real products with the figures from their own nutrition declaration, sorted by how much sugar ends up in one serving. Drag the row sideways, or open a product for the full picture.
Bottle · 500 ml
64g
≈ 16 cubes
12.8 g / 100 ml
Can · 473 ml
64g
≈ 16 cubes
13.5 g / 100 ml
Can · 473 ml
63g
≈ 16 cubes
13.3 g / 100 ml
Can · 473 ml
54g
≈ 13 cubes
11.4 g / 100 ml
Can · 473 ml
51g
≈ 13 cubes
10.8 g / 100 ml
Bottle · 450 ml
49g
≈ 12 cubes
10.9 g / 100 ml
Bottle · 828 ml
49g
≈ 12 cubes
5.9 g / 100 ml
Monster Energy
Can · 473 ml
46g
≈ 12 cubes
9.7 g / 100 ml
Can · 355 ml
46g
≈ 12 cubes
13 g / 100 ml
Bottle · 405 ml
46g
≈ 12 cubes
11.4 g / 100 ml
Bottle · 500 ml
44g
≈ 11 cubes
8.8 g / 100 ml
Can · 355 ml
42g
≈ 10 cubes
11.8 g / 100 ml
Can · 355 ml
41g
≈ 10 cubes
11.6 g / 100 ml
Can · 355 ml
39g
≈ 10 cubes
11 g / 100 ml
Bottle · 405 ml
39g
≈ 10 cubes
9.6 g / 100 ml
Bottle · 414 ml
39g
≈ 10 cubes
9.4 g / 100 ml
Can · 355 ml
38g
≈ 10 cubes
10.8 g / 100 ml
Can · 355 ml
38g
≈ 9 cubes
10.7 g / 100 ml
Can · 355 ml
38g
≈ 9 cubes
10.7 g / 100 ml
Glass · 240 ml
36g
≈ 9 cubes
15 g / 100 ml
Bottle · 355 ml
36g
≈ 9 cubes
10.1 g / 100 ml
Bottle · 473 ml
36g
≈ 9 cubes
7.6 g / 100 ml
Bottle · 591 ml
34g
≈ 9 cubes
5.8 g / 100 ml
Can · 473 ml
34g
≈ 9 cubes
7.2 g / 100 ml
Can · 355 ml
33g
≈ 8 cubes
9.3 g / 100 ml
Pop-Tarts
Portion · 96 g
31g
≈ 8 cubes
32.3 g / 100 g
Bottle · 591 ml
29g
≈ 7 cubes
4.9 g / 100 ml
Can · 443 ml
29g
≈ 7 cubes
6.6 g / 100 ml
Can · 250 ml
28g
≈ 7 cubes
11 g / 100 ml
Bottle · 591 ml
27g
≈ 7 cubes
4.6 g / 100 ml
Portion · 68 g
27g
≈ 7 cubes
39.7 g / 100 g
San Pellegrino
Can · 330 ml
27g
≈ 7 cubes
8.2 g / 100 ml
Bottle · 473 ml
25g
≈ 6 cubes
5.3 g / 100 ml
Glass · 240 ml
25g
≈ 6 cubes
10.4 g / 100 ml
Bottle · 500 ml
25g
≈ 6 cubes
5 g / 100 ml
Bottle · 500 ml
25g
≈ 6 cubes
5 g / 100 ml
Portion · 47 g
24g
≈ 6 cubes
51.1 g / 100 g
Glass · 240 ml
23g
≈ 6 cubes
9.6 g / 100 ml
Glass · 240 ml
22g
≈ 6 cubes
9.2 g / 100 ml
Portion · 37 g
21g
≈ 5 cubes
56.8 g / 100 g
Pot · 170 g
21g
≈ 5 cubes
12.4 g / 100 g
Portion · 59 g
17g
≈ 4 cubes
28.8 g / 100 g
Portion · 30 g
14g
≈ 4 cubes
46.7 g / 100 g
M&M's
Portion · 28 g
14g
≈ 4 cubes
50 g / 100 g
Pot · 150 g
14g
≈ 3 cubes
9.3 g / 100 g
Kellogg's
Portion · 60 g
12g
≈ 3 cubes
20 g / 100 g
Cheerios
Portion · 37 g
12g
≈ 3 cubes
32.4 g / 100 g
Portion · 177 ml
11g
≈ 3 cubes
6.2 g / 100 ml
Portion · 21 g
10g
≈ 3 cubes
47.6 g / 100 g
Portion · 20 g
10g
≈ 3 cubes
50 g / 100 g
Bottle · 80 ml
10g
≈ 3 cubes
12.5 g / 100 ml
Portion · 41 g
9g
≈ 2 cubes
22 g / 100 g
Glass · 240 ml
7g
≈ 2 cubes
2.9 g / 100 ml
fairlife
Bottle · 414 ml
5g
≈ 1 cube
1.2 g / 100 ml
Portion · 17 g
4g
≈ 1 cube
23.5 g / 100 g
Can · 355 ml
0g
≈ 0 cubes
0 g / 100 ml
Pepsi
Can · 355 ml
0g
≈ 0 cubes
0 g / 100 ml
Can · 355 ml
0g
≈ 0 cubes
0 g / 100 ml
Can · 250 ml
0g
≈ 0 cubes
0 g / 100 ml
Bottle · 355 ml
0g
≈ 0 cubes
0 g / 100 ml
Can · 355 ml
0g
≈ 0 cubes
0 g / 100 ml
Can · 473 ml
0g
≈ 0 cubes
0 g / 100 ml
Bottle · 828 ml
0g
≈ 0 cubes
0 g / 100 ml
Context
Numbers are only useful with something to compare them to. Here is the orientation SugarScaleLab uses, and what it does and does not cover.
The WHO recommends keeping free sugars below 10 % of total energy intake, and notes additional benefits below 5 %. At a 2000 kcal reference intake that works out at about 50 g and 25 g respectively. SugarScaleLab uses 50 g as its orientation value.
That guidance covers free sugars: sugars added to food and drink, plus those naturally present in honey, syrups and fruit juices. Sugar in whole fruit and the lactose in plain milk are not counted as free sugars.
The sugar cube is a unit of recognition rather than a nutrition unit. It exists here because most people can picture four grams as a cube far more easily than as a number.
Sugar is not something to eliminate, and this is not medical or dietary advice. The point is simply that the amount should not be a surprise. What you do with the number is your call.
SugarScaleLab is an educational tool. It does not provide medical, dietary or nutritional advice. Figures in the calculator are typical values for a product category; figures on a product page are taken from that product's own declaration in the market stated, with the source and check date shown. Recipes change and differ between markets — always check the actual label.