Brown sugar substitutes: 2 swaps and how the nutrition changes
To replace 1 cup of brown sugar (firmly packed), use 1 cup granulated sugar or 1 cup granulated sugar plus 1/4 cup molasses. 1 cup of brown sugar has 836 calories, and the swaps come to 802 to 1046 calories for the same amount. The biggest change is in sugar: 213.4 g in the original, 199.6 g to 262.6 g in the swaps.
Per 1 cup (firmly packed)
| Calories | Fat | Saturated fat | Protein | Carbs | Total sugars | Sodium | |
|---|---|---|---|---|---|---|---|
| Brown sugar (original) | 836 calories | 0 g | 0 g | 0.26 g | 215.8 g | 213.4 g | 62 mg |
| 1 cup granulated sugar | 802 calories (-34) | 0.64 g (+0.6) | 0 g | 0 g (-0.3) | 199.2 g (-16.6) | 199.6 g (-13.8) | 2 mg (-60) |
| 1 cup granulated sugar plus 1/4 cup molasses | 1046 calories (+210) | 0.72 g (+0.7) | 0.02 g | 0 g (-0.3) | 262.2 g (+46.4) | 262.6 g (+49.1) | 33 mg (-28) |
Numbers in brackets show the change from the original. USDA FoodData Central.
How to make each swap
- 1 cup granulated sugar. Compared with 1 cup of brown sugar: -34 calories, +0.6 g fat, -0.3 g protein, -13.8 g sugars, -60 mg sodium. Source: NMSU Extension, NDSU Extension, USU Extension.
- 1 cup granulated sugar plus 1/4 cup molasses. Compared with 1 cup of brown sugar: +210 calories, +0.7 g fat, -0.3 g protein, +49.1 g sugars, -28 mg sodium. Source: NDSU Extension.
Which swap fits what you need
Per 1 cup, among the swaps above.
- Fewest calories: 1 cup granulated sugar, 802 calories (836 calories in brown sugar)
- Least sodium: 1 cup granulated sugar, 2 mg (62 mg in brown sugar)
- Least sugar: 1 cup granulated sugar, 199.6 g (213.4 g in brown sugar)
Choosing a swap
Granulated sugar works cup for cup in place of packed brown sugar, and the numbers barely move, at 802 against 836 calories a cup.
NDSU also lists 1 cup of white sugar plus 1/4 cup of molasses. That version is heavier than brown sugar, at 1046 calories and 262.6 g of sugar a cup, because it adds molasses on top of a full cup of sugar.
Neither swap makes a recipe lower in sugar.
Written from the extension guidance and USDA numbers on this page, reviewed by the Bioma editorial system. How we verify.
Keep exploring
Sources
Substitution ratios
- New Mexico State University Cooperative Extension, In a Pinch Ingredient Substitution (Guide E-131, revised May 2016). https://pubs.nmsu.edu/_e/E131/ (accessed 2026-10-12)
- NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
- Utah State University Extension, List of Ingredient Substitutions for Cooking and Baking. https://extension.usu.edu/archive/list-of-ingredient-substitutions-for-cooking-and-baking (accessed 2026-10-12)
Nutrition numbers: USDA FoodData Central (accessed 2026-10-12)
- Brown sugar (packed): Sugars, brown, FDC ID 168833 (SR Legacy, published 2019-04-01)
- Granulated sugar: Sugar, white, granulated or lump, FDC ID 2710258 (FoodData Central survey (FNDDS) 2024-10-31)
- Molasses: Molasses, FDC ID 168820 (SR Legacy, published 2019-04-01)
How we calculate: each part of a swap is converted from its household measure to grams with the USDA portion weight for that food (1 cup = 16 tbsp = 48 tsp), then multiplied by the USDA values per 3.5 oz (100 g). Water counts as zero, and so do pinches under 5 g (salt, baking powder) where USDA lists no value. A dash (—) means USDA reports no value for at least one part. USDA measures sugars directly but calculates total carbohydrate by difference, so in a few foods here, mostly dairy, sugars come out slightly higher than carbs. We show the USDA numbers as published. How we verify.