Let's assume 12 ounces of a cola drink has 100 calories. When reading the nutrition label, you find that it has 24 grams of sugar. To calculate the teaspoons of sugar, divide the number of grams by 4. So, 24 divided by 4 equals 6. That means this cola would contain 6 teaspoons of sugar. That's almost the daily limit.
Now, each teaspoon of sugar contains 16 calories. So if you multiply 6 times 16, you find that 96 of the calories in this cola come from sugar. That means 96% of the calories are nothing but sugar. Another way to calculate calories is to know that each gram of sugar contains 4 calories. Again, if you take 24 times 4, you get 96 calories of the 100 coming from sugar.
Sugar comes in many forms. Look for words like sucrose, fructose, corn syrup, lactose, and honey. But remember, not all of these are bad for you. Milk (lactose), fruit (fructose), and vegetables (glucose) all contain sugars, but also contain bulk and fiber as well as vitamins, minerals, and antioxidants.