We all know that there are plenty of sugary drinks on the market today that should be avoided. For example, just one 20 oz. bottle of Mountain Dew can contain 77 grams of sugar. According to Avera, this sugar content is the equivalent of consuming nearly 20 sugar cubes or 43 gummy bears!
But what about beverages outside of the obvious sodas and energy drinks? Are there other items on the market today that contain high levels of sugar? The answer is yes, and they might not be what you think.
Many of the items on our list below typically appear to be “healthier” options, even though they still contain high levels of sugar. From oat milk to cold-pressed juices and flavored coffee, your refrigerator or pantry might be hiding a few beverages that contain more sweetener than you realize. For example, just one cup of orange juice can have nearly 21 grams of sugar according to the U.S. Department of Agriculture.
Additionally, being aware of your sugar consumption is one thing you can pay attention to if you’re looking to live a healthier lifestyle. In fact, consuming sugary beverages is one thing you never want to do when trying to lose weight.
To create this list of drinks with a high sugar content, 24/7 Tempo compiled information from several health-related sources. These include Healthline, WebMD, and Health.
Here are 15 drinks that contain way more sugar than you think:
Sports Drinks
Sports drinks are often marketed as a healthy option, especially for those who exercise or are low on energy. However, these drinks often come with high amounts of sugar and sodium. This means that they’re really only fit for someone who’s just completed a highly intensive or lengthy workout. For most people, the amount of calories and energy burned during exercise isn’t enough to offset the consumption of a sports drink.
If you’re looking for healthier ways to rehydrate, consider sticking with plain and simple water. Additionally, many sports drinks have lighter options you can try. For example, Gatorade Zero contains low or no calories along with zero grams of sugar. Just be sure to read the label carefully as there’s still a lengthy list of ingredients.
Fruit Juice
Woman drinking fresh orange juice
As mentioned above, fruit juices like simple orange juice can contain surprisingly high levels of sugar. Typically, these drinks appear healthy and do provide vitamins and minerals, but many brands also include added sugar on top of the sugar that comes naturally from fruit. Not all fruit juices are bad, just be sure to look for ones that are marked with 100% fruit juice, meaning no additional sugar has been added. You can also try sticking to whole fruit instead of the juice option, and consider avoiding beverages marked as “cocktails” as these typically contain added sugar.
Oat Milk
Oat milk has risen in popularity in recent years as an option for those looking to go dairy-free or who suffer from lactose intolerance. While oat milk can appear healthier compared to other options on the market, be aware that several brands and variations contain added sugar. Almond milk is another milk substitute that can contain sneaky sugar as well. However, many brands also have unsweetened options that you can try. If you’re looking for a plant-based milk option, be sure to check labels carefully and choose those that have little to no added sugar.
Chocolate Milk
With the word “chocolate” in the title, it might seem obvious that this beverage contains high levels of sugar. Regular milk has lower levels of sugar and contains protein and calcium. Once cocoa and additional sweeteners are added to create chocolate milk, however, the calories and sugar content rise. According to the USDA, just one cup of chocolate milk has 25 grams of sugar with more than half of that amount, or 13.9 grams, being added.
Latte
Cup of hot latte art coffee on wooden table
Whether you’re making a latte at home or you’re enjoying one from your favorite coffee shop, be aware that you’re consuming more than just regular coffee. A latte, by definition, is a beverage that contains espresso and steamed milk, along with added syrups for specific flavorings. The flavored syrups and milk can both add a lot more sugar to your morning beverage than you might realize. For healthier options, ask for sugar-free syrups and consider unsweetened, plant-based milk. You may also want to consider sticking with simple black coffee if you’re hoping to reduce your caloric intake.
Premade and Bottled Smoothies
Premade and bottled smoothies are other beverages on the market today that appear to be healthier options compared to juices and sodas. However, depending on the brand and type that you purchase, you might be in for a shocking surprise when you see the sugar content on the nutrition label. While many of these drinks do include natural sugar from fruits, some also have added sugars that come from flavored syrups or sugary milk. Additionally, if you’re ordering a smoothie from your favorite coffee bar or restaurant, you’ll likely be indulging in a sweet treat that contains ice cream.
To keep things healthy, consider making your own smoothie at home. This might not be as convenient as grabbing a bottled beverage from your fridge, but you’ll have more control and awareness around the amount of sugar you’re consuming.
Iced Tea
Not all iced tea brands contain high levels of sugar. But many are sweetened or include artificial flavoring from syrups which can increase the sugar content. A popular variety of iced teas on the market today are flavored with lemonade. This might create a great taste, but it also comes with a hefty dose of sugar. If you love iced tea, just be sure to purchase or order unsweetened varieties. If you like more flavor, you can also consider adding your own flavoring by stirring in a packet of stevia or squeezing fresh lemon juice into your tea.
Cold-Pressed Juices
Cold-pressed and bottled juices are typically found right next to the pre-bottled smoothies in grocery stores. And just like smoothies, these green juices can appear healthy while still packing a punch with sugar content. Many are made with whole fruits, but some are made with leafy vegetables and use added sugar to improve the flavoring. Be sure to read labels carefully and look for brands that don’t contain added sugars and have a lower amount of the sweet stuff in general.
Wine Coolers
When it comes to alcohol, you might consider choosing a wine cooler over a carb and calorie-heavy beer. But be aware that while wine coolers are fruity in flavor, their sweetness typically comes from high levels of added sugar, not whole fruits. As with anything, make sure you consume these beverages in moderation and be sure to check labels for the sugar content. Additionally, you might want to consider researching and trying other lighter alcoholic options. For example, many seltzers on the market today can still offer a touch of sweetness and carbonation but come with very little added sugar.
Hot Chocolate
Similar to chocolate milk, hot chocolate can be loaded with sugar. This can be especially obvious if you order the sweet beverage from a coffee shop. But it’s also true if you use the powered packages at home. Many brands of packaged hot chocolate contain anywhere from 13 to 24 grams of sugar depending on the brand. And, if you add milk or marshmallows to the mix, the sugar content can continue to rise. If you have a hankering for this cozy drink, be sure to look for sugar-free pre-packaged options.
Flavored Coffee
Most at-home flavored coffees are free from additional sugar but keep in mind that this might not be true at coffee shops. Many flavored coffees from these shops are made with syrups which can lead to a large increase in sugar. This is also true of flavored macchiatos which might appear to be healthier than a latte, but flavored varieties increase sugar content. As mentioned, the healthiest coffee order might be a simple black coffee where you can add your own sugar-free sweeteners if you need a little something extra.
Ginger Beer
While it might seem obvious that ginger ale contains a lot of sugar, did you know that ginger beer can actually contain more? Though most ginger beer brands contain 0.5% ABV or less, these drinks were given their name due to the fermentation process of ginger, water, and sugar. According to the USDA, a generic ginger beer can contain nearly 11 grams of sugar. But keep in mind that some brands can contain upwards of 48 grams in a 12 oz. can. As with everything else on this list, be sure to check labels or consider skipping the ginger beer and finding a healthier option.
Kool-Aid
The amount of sugar in Kool-Aid can be a tricky thing to catch as this beverage begins as a powdered additive to water. From the nutrition label, an unsweetened packet of any flavor has zero grams of sugar. But when prepared as directed, the completed drink can contain anywhere from 15 to 30 grams of sugar. Other varieties of Kool-Aid can also contain sweeteners before preparation. Consider making Kool-Aid with sugar-free sweeteners, or simply skip the drink and opt for healthier options instead.
Bottled Iced Coffees
As previously discussed, from the traditional latte to the basic flavored coffee, many coffee shop orders contain high amounts of added sugar. But this is also true for those flavored pre-bottled drinks you might find at your local grocery or convenience store. Many chain coffee shops have begun introducing their products in bottled form to make them more available to consumers. But be aware that these drinks can come with a hefty amount of sugar. With added flavors and sweeteners, these iced coffees are one item you might want to skip if you’re looking to lower your sugar intake.
Coconut Water
In recent years, coconut water is another food item that’s grown in popularity. Healthline reports that there are several benefits to this beverage. These include the addition of nutrients and antioxidants that we wouldn’t otherwise receive from plain water. Some dietitians also believe that coconut water is a healthier version of sports drinks because it naturally contains electrolytes. But be aware that many brands include added sugar to their recipe. Some varieties have added flavorings like pineapple as well. These additives might make the coconut water taste better, but will likely increase your sugar intake. For the healthiest option, choose unsweetened coconut water. (Curious what other sugary foods you should avoid? Click here to check out the most unhealthy snacks hiding in your pantry.)