Supplement Serving Reference Tool
Check the serving size the label gives in grams and spoons.
Granulated White Sugar
Why Grams to Teaspoon Differs by Ingredient
A teaspoon is a unit of volume (~4.93 mL), whereas a gram is a unit of mass/weight. Therefore, 1 tsp of dense table salt weighs ~5.7g, whereas 1 tsp of airy powdered flour weighs only ~2.6g.
Kitchen Ingredient Density Directory
Select any ingredient below to immediately calculate and update the visual spoon rendering.
Quick Grams to Teaspoon Reference Charts
Common Sugar Grams to Teaspoon
| Grams | Teaspoons | Fraction |
|---|---|---|
| 2.1 g | 0.5 tsp | ½ tsp |
| 4.2 g | 1.0 tsp | 1 tsp |
| 8.3 g | 2.0 tsp | 2 tsp |
| 12.5 g | 3.0 tsp | 1 tbsp (3 tsp) |
| 25.0 g | 6.0 tsp | 2 tbsp |
Table Salt Grams to Teaspoon
| Grams | Teaspoons | Fraction |
|---|---|---|
| 1.4 g | 0.25 tsp | ¼ tsp |
| 2.8 g | 0.5 tsp | ½ tsp |
| 5.7 g | 1.0 tsp | 1 tsp |
| 11.4 g | 2.0 tsp | 2 tsp |
| 17.1 g | 3.0 tsp | 1 tbsp |
All-Purpose Flour Grams to Teaspoon
| Grams | Teaspoons | Fraction |
|---|---|---|
| 1.3 g | 0.5 tsp | ½ tsp |
| 2.6 g | 1.0 tsp | 1 tsp |
| 5.2 g | 2.0 tsp | 2 tsp |
| 7.8 g | 3.0 tsp | 1 tbsp |
| 31.2 g | 12.0 tsp | ¼ cup (4 tbsp) |
How Supplement Serving Reference Tool Works?
The Supplement Serving Reference Tool works by taking the serving weight printed on a supplement label and converting that weight into level teaspoons with the powder bulk density. The tool helps when the scoop is lost or a smaller dose is needed.
Read the label serving
Find the serving size in grams on the nutrition or supplement facts panel, such as 5 g of creatine.
Pick the supplement
Select the powder type so the tool uses the right grams per teaspoon, such as 3.5 g for creatine monohydrate.
Measure the spoons
Read the teaspoon result and the spoon combination. Weigh the first serving on a 0.1 g scale to confirm the spoon fill.
Supplement Serving Reference Tool Formula
The Supplement Serving Reference Tool formula is teaspoons per serving = label serving in grams ÷ grams per level teaspoon of the powder.
tsp/serving = label g ÷ powder g/tsp
- Creatine monohydrate: 5 g ÷ 3.5 = 1.43 tsp, about 1 ⅜ tsp (1 tsp + ¼ tsp + ⅛ tsp).
- Whey protein: 30 g ÷ 2.6 = 11.54 tsp, about 3 ⅞ tbsp.
- Matcha: 2 g ÷ 2.0 = 1 tsp.
Supplement Serving Reference Tool Conversion Table
The Supplement Serving Reference Tool conversion table lists common serving weights for 6 powders and the matching level teaspoons. Always confirm the serving size on your product label.
| Powder | Common serving | g per tsp | tsp per serving | Spoon measure |
|---|---|---|---|---|
| Creatine monohydrate | 5 g | 3.5 g | 1.43 tsp | 1 tsp + ¼ tsp + ⅛ tsp |
| Whey protein | 30 g | 2.6 g | 11.54 tsp | 3 tbsp + 2 tsp + ½ tsp |
| Nutritional yeast | 8 g | 1.6 g | 5 tsp | 1 tbsp + 2 tsp |
| Matcha | 2 g | 2 g | 1 tsp | 1 tsp |
| Instant coffee | 2 g | 1.5 g | 1.33 tsp | 1 tsp + ¼ tsp + ⅛ tsp |
| Skim milk powder | 25 g | 2.2 g | 11.36 tsp | 3 tbsp + 2 tsp + ¼ tsp + ⅛ tsp |
Supplement scoops measure volume. Brands with fluffier or denser powder fill the same scoop with a different weight.
What is Supplement Serving Reference Tool?
The Supplement Serving Reference Tool is a calculator that converts the gram serving on a supplement label into measuring spoons. The tool covers sports, nutrition and drink powders such as creatine, protein, matcha and milk powder.
Manufacturers size the included scoop for one powder only, and scoops go missing. Bulk density changes by brand, and whey protein powders range from about 2.3 g to 3 g per tsp. The tool gives a spoon estimate, and a 0.1 g scale confirms the exact serving for products with strict dosing.
What are the uses of Supplement Serving Reference Tool?
There are 4 main uses of the Supplement Serving Reference Tool: replacing a lost scoop, splitting servings, travel packing, and checking scoop accuracy.
Lost scoop replacement
A 5 g creatine serving equals 1 ⅜ level teaspoons (1 tsp + ¼ tsp + ⅛ tsp) when the scoop is gone.
Split servings
Half servings of protein for smoothies convert into tablespoon amounts.
Travel packing
Travellers pre-measure servings into bags with a spoon set instead of packing a scale.
Scoop accuracy checks
Weighing a scoop and comparing to the label serving shows whether the scoop under-delivers.
Supplement Serving Reference Tool Measuring Tips
- Check manufacturer tub labels as scoop densities vary significantly across brands.
- Always use a 0.1g micro scale when measuring potent isolated nutraceuticals.