How many calories are in one cup of brown sugar?

Brown sugar has 547 calories per cup or 380 calories for every 100 grams. Most of its calories are from carbohydrates.

How much protein is in one cup of brown sugar?

A single cup of Brown Sugar contains 0.2 grams of protein. Brown sugar is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

What vitamins and minerals are in brown sugar?

Brown sugar is an excellent source of a few nutrients, including carbohydrates and calcium. It also contains significant amounts of potassium.

What's similar to brown sugar in cooking?

Molasses, maple syrup and white sugar are similar to, or commonly paired with brown sugar in cooking and recipes.

Food with Nutrition Similar to Brown Sugar

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Summary
Similar sweets
Similar nuts
Similar fruits
Similar baked
Similar dairy

Brown Sugar source

Similar to Brown Sugar

A very popular sweet condiment, brown sugar is an excellent source of calcium. It also has significant amounts of iron and potassium. One cup of brown sugar contains about 547 calories.

Many foods are similar nutritionally to brown sugar, including caramel, flour, honey and macaroons. Other similar foods include pasta, semisweet chocolate and graham crackers.

We compared the key nutrients in brown sugar (calcium, iron and potassium) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

sweets: Caramel, Maple Syrup, Agave Syrup, White Sugar, Kit Kat

nuts, grains and legumes: Flour, Cornstarch, Barley, , Pasta, Cornmeal, White Rice, Egg Noodles, Wheat Flour

fruits: Honey

baked goods: Macaroons, Tortilla, Graham Crackers, Whole Wheat Bread

dairy and eggs: Semisweet Chocolate

The details of the top 20 foods most nutritionally similar to brown sugar are below.

sweets

Several sweets offer similar nutrients to brown sugar including caramel, maple syrup, agave syrup, white sugar and kit kat.

Caramel

Similarity: > 99%

Caramel is also high in sugar and calcium. Also, caramel contains more Vitamin A and Vitamin B12 than brown sugar.

For 100 grams of brown sugar and caramel:

Brown Sugar (33 tsps)		Caramel (5 tbsps)
83	calcium (MG)	49
0.71	iron (MG)	0
133	potassium (MG)	66

However, brown sugar does contain more iron, potassium, pantothenic acid and Vitamin B6 than caramel by weight.

Here is a comparison of the rest of nutrients:

380	calories (KCAL)	216
97	sugar (G)	57
0.12	protein (G)	1.2
0	Vitamin C (MG)	0.5
0	Vitamin A (UG)	19
0	Vitamin E (MG)	0.05
0.11	niacin (MG)	0
0.13	pantothenic acid (MG)	0
0.04	Vitamin B6 (MG)	0
1	folate (UG)	2
0	Vitamin B12 (UG)	0.18

0.995 | 0.995 | 0.67 Complete Comparison:
Caramel vs. Brown Sugar

Maple Syrup

Similarity: > 95%

More nutritionally dense than brown sugar, maple syrup is also high in sugar and calcium. Also, maple syrup contains more potassium, thiamin and riboflavin than brown sugar.

For 100 grams of brown sugar and maple syrup:

Brown Sugar (33 tsps)		Maple Syrup (5 tbsps)
83	calcium (MG)	102
0.71	iron (MG)	0.11
133	potassium (MG)	212

However, brown sugar does contain more iron than maple syrup by weight.

Here is a comparison of the rest of nutrients:

380	calories (KCAL)	260
97	sugar (G)	60
0.12	protein (G)	0.04
0	saturated fat (G)	0.01
0	thiamin (MG)	0.07
0	riboflavin (MG)	1.3
0.11	niacin (MG)	0.08
0.13	pantothenic acid (MG)	0.04
0.04	Vitamin B6 (MG)	0
1	folate (UG)	0

0.972 | 0.972 | 2.94 Complete Comparison:
Maple Syrup vs. Brown Sugar

Agave Syrup

Similarity: > 95%

Agave syrup is also high in sugar and contains some of the same nutrients. Moreover, agave syrup contains more dietary fiber, Vitamin C, Vitamin A, Vitamin E and thiamin than brown sugar.

For 100 grams of brown sugar and agave syrup:

Brown Sugar (33 tsps)		Agave Syrup (14 tsps)
83	calcium (MG)	1
0.71	iron (MG)	0.09
133	potassium (MG)	4

However, brown sugar does contain more calcium, iron, potassium and pantothenic acid than agave syrup by weight.

Here is a comparison of the rest of nutrients:

380	calories (KCAL)	310
0	dietary fiber (G)	0.2
97	sugar (G)	68
0.12	protein (G)	0.09
0	Vitamin C (MG)	17
0	Vitamin A (UG)	8
0	Vitamin E (MG)	0.98
0	thiamin (MG)	0.12
0	riboflavin (MG)	0.17
0.11	niacin (MG)	0.69
0.13	pantothenic acid (MG)	0
0.04	Vitamin B6 (MG)	0.23
1	folate (UG)	30

0.967 | 0.967 | 1.64 Complete Comparison:
Agave Syrup vs. Brown Sugar

White Sugar

Similarity: > 95%

White sugar is also high in sugar and contains some of the same nutrients. Also, white sugar contains more riboflavin than brown sugar.

For 100 grams of brown sugar and white sugar:

Brown Sugar (33 tsps)		White Sugar (36 servings)
83	calcium (MG)	1
0.71	iron (MG)	0.05
133	potassium (MG)	2

However, brown sugar does contain more calcium, iron, potassium, pantothenic acid and Vitamin B6 than white sugar by weight.

Here is a comparison of the rest of nutrients:

380	calories (KCAL)	387
97	sugar (G)	100
0.12	protein (G)	0
0	riboflavin (MG)	0.02
0.11	niacin (MG)	0
0.13	pantothenic acid (MG)	0
0.04	Vitamin B6 (MG)	0
1	folate (UG)	0

0.965 | 0.965 | 0.63 Complete Comparison:
White Sugar vs. Brown Sugar

Kit Kat

Similarity: > 95%

More nutritionally dense than brown sugar, kit kat is also high in sugar and calcium. Moreover, kit kat contains more dietary fiber, protein, Vitamin A and potassium than brown sugar.

For 100 grams of brown sugar and kit kat:

Brown Sugar (33 tsps)		Kit Kat (2.5 bars)
83	calcium (MG)	125
0.71	iron (MG)	1
133	potassium (MG)	231

However, brown sugar

Here is a comparison of the rest of nutrients:

380	calories (KCAL)	518
0	dietary fiber (G)	1
97	sugar (G)	49
0.12	protein (G)	6.5
0	saturated fat (G)	18
0	trans fat (G)	0.1
0	Vitamin A (UG)	24
0	Vitamin E (MG)	0.34
0	thiamin (MG)	0.12
0	riboflavin (MG)	0.21
0.11	niacin (MG)	0.5
0.13	pantothenic acid (MG)	0.64
0.04	Vitamin B6 (MG)	0.02
1	folate (UG)	14
0	Vitamin B12 (UG)	0.56

0.952 | 0.952 | 2.7 Complete Comparison:
Kit Kat vs. Brown Sugar

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to brown sugar. Flour, cornstarch, barley, and pasta are all high in calcium, iron and or potassium.

Flour

Similarity: > 95%

More nutritionally dense than brown sugar, flour is also high in and contains some of the same nutrients. Moreover, flour contains more dietary fiber, protein, iron, thiamin and riboflavin than brown sugar.

For 100 grams of brown sugar and flour:

Brown Sugar (33 tsps)		Flour (3/4 cup)
83	calcium (MG)	15
0.71	iron (MG)	1.2
133	potassium (MG)	107

However, brown sugar does contain more calcium than flour by weight.

Here is a comparison of the rest of nutrients:

380	calories (KCAL)	364
0	dietary fiber (G)	2.7
97	sugar (G)	0.27
0.12	protein (G)	10
0	saturated fat (G)	0.16
0	Vitamin E (MG)	0.06
0	thiamin (MG)	0.12
0	riboflavin (MG)	0.04
0.11	niacin (MG)	1.3
0.13	pantothenic acid (MG)	0.44
0.04	Vitamin B6 (MG)	0.04
1	folate (UG)	26

0.982 | 0.982 | 2.68 Complete Comparison:
Flour vs. Brown Sugar

Cornstarch

Similarity: > 95%

Cornstarch is also high in and contains some of the same nutrients. Also, cornstarch contains more dietary fiber than brown sugar.

For 100 grams of brown sugar and cornstarch:

Brown Sugar (33 tsps)		Cornstarch (3/4 cup)
83	calcium (MG)	2
0.71	iron (MG)	0.47
133	potassium (MG)	3

However, brown sugar does contain more calcium, potassium, pantothenic acid and Vitamin B6 than cornstarch by weight.

Here is a comparison of the rest of nutrients:

380	calories (KCAL)	381
0	dietary fiber (G)	0.9
97	sugar (G)	0
0.12	protein (G)	0.26
0	saturated fat (G)	0.01
0.11	niacin (MG)	0
0.13	pantothenic acid (MG)	0
0.04	Vitamin B6 (MG)	0
1	folate (UG)	0

0.97 | 0.97 | 0.74 Complete Comparison:
Cornstarch vs. Brown Sugar

Barley

Similarity: > 90%

More nutritionally dense than brown sugar, barley is also high in and contains some of the same nutrients. Moreover, barley contains more dietary fiber, protein, iron, potassium and thiamin than brown sugar.

For 100 grams of brown sugar and barley:

Brown Sugar (33 tsps)		Barley (1/2 cup)
83	calcium (MG)	29
0.71	iron (MG)	2.5
133	potassium (MG)	280

However, brown sugar does contain more calcium than barley by weight.

Here is a comparison of the rest of nutrients:

380	calories (KCAL)	352
0	dietary fiber (G)	16
97	sugar (G)	0.8
0.12	protein (G)	9.9
0	saturated fat (G)	0.24
0	Vitamin A (UG)	1
0	Vitamin E (MG)	0.02
0	thiamin (MG)	0.19
0	riboflavin (MG)	0.11
0.11	niacin (MG)	4.6
0.13	pantothenic acid (MG)	0.28
0.04	Vitamin B6 (MG)	0.26
1	folate (UG)	23

0.927 | 0.927 | 4.82 Complete Comparison:
Barley vs. Brown Sugar

Similarity: > 90%

is also high in and contains some of the same nutrients. Moreover, contains more dietary fiber, protein, Vitamin A and Vitamin E than brown sugar.

For 100 grams of brown sugar and :

Brown Sugar (33 tsps)		(5/8 cup)
83	calcium (MG)	7
0.71	iron (MG)	2.7
133	potassium (MG)	287

A higher water content, is less nutritionally dense than brown sugar. Brown sugar does contain more calcium than by weight.

Here is a comparison of the rest of nutrients:

380	calories (KCAL)	365
0	dietary fiber (G)	7.3
97	sugar (G)	0.64
0.12	protein (G)	9.4
0	saturated fat (G)	0.67
0	Vitamin A (UG)	11
0	Vitamin E (MG)	0.49
0	thiamin (MG)	0.39
0	riboflavin (MG)	0.2
0.11	niacin (MG)	3.6
0.13	pantothenic acid (MG)	0.42
0.04	Vitamin B6 (MG)	0.62
1	folate (UG)	19

0.9 | 0.9 | 0 Complete Comparison:
vs. Brown Sugar

Pasta

Similarity: 89%

More nutritionally dense than brown sugar, pasta is also high in and contains some of the same nutrients. Moreover, pasta contains more dietary fiber, protein, iron and potassium than brown sugar.

For 100 grams of brown sugar and pasta:

Brown Sugar (33 tsps)		Pasta (1 cup)
83	calcium (MG)	21
0.71	iron (MG)	3.3
133	potassium (MG)	223

However, brown sugar does contain more calcium than pasta by weight.

Here is a comparison of the rest of nutrients:

380	calories (KCAL)	371
0	dietary fiber (G)	3.2
97	sugar (G)	2.7
0.12	protein (G)	13
0	saturated fat (G)	0.28
0	Vitamin E (MG)	0.11
0	thiamin (MG)	0.89
0	riboflavin (MG)	0.4
0.11	niacin (MG)	7.2
0.13	pantothenic acid (MG)	0.43
0.04	Vitamin B6 (MG)	0.14
1	folate (UG)	237

0.889 | 0.889 | 5.81 Complete Comparison:
Pasta vs. Brown Sugar

Cornmeal

Similarity: 88%

More nutritionally dense than brown sugar, cornmeal is also high in and contains some of the same nutrients. Moreover, cornmeal contains more dietary fiber, protein, Vitamin E and iron than brown sugar.

For 100 grams of brown sugar and cornmeal:

Brown Sugar (33 tsps)		Cornmeal (7/8 cup)
83	calcium (MG)	6
0.71	iron (MG)	3
133	potassium (MG)	322

However, brown sugar does contain more calcium than cornmeal by weight.

Here is a comparison of the rest of nutrients:

380	calories (KCAL)	384
0	dietary fiber (G)	9.4
97	sugar (G)	1.6
0.12	protein (G)	9.9
0	saturated fat (G)	1
0	Vitamin E (MG)	0.37
0	thiamin (MG)	0.3
0	riboflavin (MG)	0.09
0.11	niacin (MG)	2.5
0.13	pantothenic acid (MG)	0.6
0.04	Vitamin B6 (MG)	0.59
1	folate (UG)	34

0.875 | 0.875 | 4.2 Complete Comparison:
Cornmeal vs. Brown Sugar

White Rice

Similarity: 85%

White rice is also high in and contains some of the same nutrients. Moreover, white rice contains more dietary fiber, protein, iron, thiamin and niacin than brown sugar.

For 100 grams of brown sugar and white rice:

Brown Sugar (33 tsps)		White Rice (1/2 cup)
83	calcium (MG)	3
0.71	iron (MG)	1.5
133	potassium (MG)	29

However, brown sugar does contain more calcium and potassium than white rice by weight.

Here is a comparison of the rest of nutrients:

380	calories (KCAL)	130
0	dietary fiber (G)	0.3
97	sugar (G)	0
0.12	protein (G)	2.4
0	saturated fat (G)	0.06
0	thiamin (MG)	0.17
0	riboflavin (MG)	0.02
0.11	niacin (MG)	1.8
0.13	pantothenic acid (MG)	0.41
0.04	Vitamin B6 (MG)	0.05
1	folate (UG)	58

0.851 | 0.851 | 1.4 Complete Comparison:
White Rice vs. Brown Sugar

Egg Noodles

Similarity: 84%

More nutritionally dense than brown sugar, egg noodles are also high in and contains some of the same nutrients. Moreover, egg noodles contains more dietary fiber, protein, Vitamin A and iron than brown sugar.

For 100 grams of brown sugar and egg noodles:

Brown Sugar (33 tsps)		Egg Noodles (5/8 cup)
83	calcium (MG)	12
0.71	iron (MG)	1.5
133	potassium (MG)	38

However, brown sugar does contain more calcium and potassium than egg noodles by weight.

Here is a comparison of the rest of nutrients:

380	calories (KCAL)	138
0	dietary fiber (G)	1.2
97	sugar (G)	0.4
0.12	protein (G)	4.5
0	saturated fat (G)	0.42
0	trans fat (G)	0.03
0	Vitamin A (UG)	6
0	Vitamin E (MG)	0.17
0	thiamin (MG)	0.29
0	riboflavin (MG)	0.14
0.11	niacin (MG)	2.1
0.13	pantothenic acid (MG)	0.26
0.04	Vitamin B6 (MG)	0.05
1	folate (UG)	84
0	Vitamin B12 (UG)	0.09

0.836 | 0.836 | 2.21 Complete Comparison:
Egg Noodles vs. Brown Sugar

Wheat Flour

Similarity: 82%

More nutritionally dense than brown sugar, wheat flour is also high in and contains some of the same nutrients. Moreover, wheat flour contains more dietary fiber, protein, Vitamin E, iron and thiamin than brown sugar.

For 100 grams of brown sugar and wheat flour:

Brown Sugar (33 tsps)		Wheat Flour (3/4 cup)
83	calcium (MG)	15
0.71	iron (MG)	4.4
133	potassium (MG)	100

However, brown sugar does contain more calcium than wheat flour by weight.

Here is a comparison of the rest of nutrients:

380	calories (KCAL)	361
0	dietary fiber (G)	2.4
97	sugar (G)	0.31
0.12	protein (G)	12
0	saturated fat (G)	0.24
0	Vitamin E (MG)	0.4
0	thiamin (MG)	0.81
0	riboflavin (MG)	0.51
0.11	niacin (MG)	7.6
0.13	pantothenic acid (MG)	0.44
0.04	Vitamin B6 (MG)	0.04
1	folate (UG)	183

0.817 | 0.817 | 4.97 Complete Comparison:
Wheat Flour vs. Brown Sugar

fruits

Honey

Similarity: > 95%

Honey is also high in sugar and contains some of the same nutrients. Also, honey contains more dietary fiber and riboflavin than brown sugar.

For 100 grams of brown sugar and honey:

Brown Sugar (33 tsps)		Honey (about 1/4 cup)
83	calcium (MG)	6
0.71	iron (MG)	0.42
133	potassium (MG)	52

However, brown sugar does contain more calcium and potassium than honey by weight.

Here is a comparison of the rest of nutrients:

380	calories (KCAL)	304
0	dietary fiber (G)	0.2
97	sugar (G)	82
0.12	protein (G)	0.3
0	Vitamin C (MG)	0.5
0	riboflavin (MG)	0.04
0.11	niacin (MG)	0.12
0.13	pantothenic acid (MG)	0.07
0.04	Vitamin B6 (MG)	0.02
1	folate (UG)	2

0.979 | 0.979 | 0.74 Complete Comparison:
Honey vs. Brown Sugar

baked goods

Several baked goods offer similar nutrients to brown sugar including macaroons, tortilla, graham crackers and whole wheat bread.

Macaroons

Similarity: > 95%

Macaroons are also high in sugar and contains some of the same nutrients. Moreover, macaroons contains more dietary fiber, protein, thiamin and riboflavin than brown sugar.

For 100 grams of brown sugar and macaroons:

Brown Sugar (33 tsps)		Macaroons (4 cookies)
83	calcium (MG)	5
0.71	iron (MG)	0.82
133	potassium (MG)	123

However, brown sugar does contain more calcium and pantothenic acid than macaroons by weight.

Here is a comparison of the rest of nutrients:

380	calories (KCAL)	460
0	dietary fiber (G)	5.1
97	sugar (G)	45
0.12	protein (G)	3
0	saturated fat (G)	20
0	Vitamin E (MG)	0.19
0	thiamin (MG)	0.02
0	riboflavin (MG)	0.06
0.11	niacin (MG)	0.22
0.13	pantothenic acid (MG)	0
0.04	Vitamin B6 (MG)	0.1
1	folate (UG)	3

0.977 | 0.977 | 1.8 Complete Comparison:
Macaroons vs. Brown Sugar

Tortilla

Similarity: > 90%

More nutritionally dense than brown sugar, tortilla is also high in calcium and contains some of the same nutrients. Moreover, tortilla contains more dietary fiber, protein, iron and potassium than brown sugar.

For 100 grams of brown sugar and tortilla:

Brown Sugar (33 tsps)		Tortilla (3.5 ounces)
83	calcium (MG)	81
0.71	iron (MG)	1.2
133	potassium (MG)	186

However, brown sugar does contain more than tortilla by weight.

Here is a comparison of the rest of nutrients:

380	calories (KCAL)	218
0	dietary fiber (G)	6.3
97	sugar (G)	0.88
0.12	protein (G)	5.7
0	saturated fat (G)	0.45
0	Vitamin E (MG)	0.28
0	thiamin (MG)	0.09
0	riboflavin (MG)	0.07
0.11	niacin (MG)	1.5
0.13	pantothenic acid (MG)	0.11
0.04	Vitamin B6 (MG)	0.22
1	folate (UG)	5

0.928 | 0.928 | 2.54 Complete Comparison:
Tortilla vs. Brown Sugar

Graham Crackers

Similarity: 89%

More nutritionally dense than brown sugar, graham crackers are also high in sugar and calcium. Moreover, graham crackers contains more dietary fiber, protein, Vitamin E and iron than brown sugar.

For 100 grams of brown sugar and graham crackers:

Brown Sugar (33 tsps)		Graham Crackers (3.5 ounces)
83	calcium (MG)	77
0.71	iron (MG)	3.8
133	potassium (MG)	170

However, brown sugar

Here is a comparison of the rest of nutrients:

380	calories (KCAL)	430
0	dietary fiber (G)	3.4
97	sugar (G)	25
0.12	protein (G)	6.7
0	saturated fat (G)	1.6
0	trans fat (G)	0.06
0	Vitamin E (MG)	1.5
0	thiamin (MG)	0.27
0	riboflavin (MG)	0.32
0.11	niacin (MG)	4.4
0.13	pantothenic acid (MG)	0.42
0.04	Vitamin B6 (MG)	0.16
1	folate (UG)	91

0.887 | 0.887 | 4.05 Complete Comparison:
Graham Crackers vs. Brown Sugar

Whole Wheat Bread

Similarity: 82%

More nutritionally dense than brown sugar, whole wheat bread is also high in calcium and contains some of the same nutrients. Moreover, whole wheat bread contains more dietary fiber, protein, Vitamin E and iron than brown sugar.

For 100 grams of brown sugar and whole wheat bread:

Brown Sugar (33 tsps)		Whole Wheat Bread (3.5 ounces)
83	calcium (MG)	103
0.71	iron (MG)	2.5
133	potassium (MG)	230

However, brown sugar does contain more than whole wheat bread by weight.

Here is a comparison of the rest of nutrients:

380	calories (KCAL)	265
0	dietary fiber (G)	7.4
97	sugar (G)	6.4
0.12	protein (G)	13
0	saturated fat (G)	0.87
0	Vitamin C (MG)	0.1
0	Vitamin E (MG)	0.37
0	thiamin (MG)	0.28
0	riboflavin (MG)	0.13
0.11	niacin (MG)	4
0.13	pantothenic acid (MG)	0.34
0.04	Vitamin B6 (MG)	0.26
1	folate (UG)	75

0.816 | 0.816 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Brown Sugar

dairy and eggs

Semisweet Chocolate

Similarity: 89%

Semisweet chocolate is also high in sugar and contains some of the same nutrients. Also, semisweet chocolate contains more dietary fiber, protein and iron than brown sugar.

For 100 grams of brown sugar and semisweet chocolate:

Brown Sugar (33 tsps)		Semisweet Chocolate (7 tbsps)
83	calcium (MG)	34
0.71	iron (MG)	2.9
133	potassium (MG)	0

However, brown sugar does contain more calcium, potassium, pantothenic acid and Vitamin B6 than semisweet chocolate by weight.

Here is a comparison of the rest of nutrients:

380	calories (KCAL)	517
0	dietary fiber (G)	6.7
97	sugar (G)	53
0.12	protein (G)	4.4
0	saturated fat (G)	16
0	trans fat (G)	0.04
0.11	niacin (MG)	0
0.13	pantothenic acid (MG)	0
0.04	Vitamin B6 (MG)	0
1	folate (UG)	0

0.889 | 0.889 | 1.48 Complete Comparison:
Semisweet Chocolate vs. Brown Sugar

Other Nutritional Substitutes

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