How Much Sugar is In that Drink?
Did you know that sugar-sweetened beverages are one of the biggest contributors to weight gain and obesity? There are many sneaky sources of sugar in both food and drinks that are all around us. Have you stopped to consider how many calories may be in the beverage you are consuming?
Common Beverages and Their Calorie/Sugar Content
|Drink||Serving Size||Calories||Sugar in grams / Teaspoons of sugar|
|Water||Any||0||0 / 0|
|La Croix||1 can (12 oz)||0||0 / 0|
|Iced tea, unsweetened||1 glass (8-20 oz)||0||0 / 0|
|Coffee, brewed||1 mug (6-12 oz)||0||0 / 0|
|Milk, 2%*||1 cup (8 oz)||122||12 g / 3 tsp|
|Apple Juice*||1 juice box||101||24g / 6 tsp|
|Lemonade||1 juice box||93||24 g / 6 tsp|
|Coca-Cola||1 bottle (16 oz)||187||52 g / 13 tsp|
|Moutain Dew||1 bottle (16 oz)||232||62 g / 16 tsp|
|Arizona Tea||1 can (24 oz)||210||51 g / 13 tsp|
|Hot Chocolate||1 cup (8 oz)||192||24 g / 6 tsp|
|Gatorade||1 bottle (20 oz)||140||34 g / 9 tsp|
|Vitamin Water||1 bottle (20 oz)||120||32 g / 8 tsp|
|Sobe (strawberry banana)||1 bottle (20 oz)||250||62 g / 16 tsp|
|Red Bull||1 small can (8.5 oz)||110||28 g / 7 g|
|Monster||1 can (16 oz)||200||54 g / 14 tsp|
|Cafe latte (Vanilla with 2% milk)||Grande (16 oz)||250||35 g / 9 tsp|
|Starbucks Double Shot Energy Drink||1 can (15 oz)||210||25 g / 6 tsp|
|Starbucks Caramel Macchiato||Grande (16 oz)||270||32 g / 8 tsp|
|Starbucks Frappuccino (Vanilla Bean, no whipped cream)||Grande (16 oz)||280||55 g / 14 tsp
|Pina Colada Cocktail||1 glass (4.5 oz)||245||32 g / 8 tsp|
|Mike’s Hard Lemonade||1 bottle (11 oz)||220||32 g / 8 tsp|
|White Claw||1 can||110||4 g / 1 tsp|
|Red wine||1 glass (5 oz)||126||1 g / 0.25 tsp|
|Jamba Juice (Mango-a-go-go) Smoothie||1 medium (22 oz)||400||89 g / 22 tsp|
|Wendy’s Frosty (Chocolate)||1 small||340||47 g / 12 tsp|
|McDonald’s Mcflurry (Oreo)||1 regular||520||64 g / 16 tsp|
The drinks that are listed from apple juice all the way down the list are beverages that should be consumed in moderation.
*Milk may have some sugar, but this is natural sugar and also is paired with protein and fat to help encourage growth, muscle tone, and feeling full. Because of this, milk can be consumed regularly unless you are lactose intolerant or concerned about the calories. There are always options for more or less fat (whole milk, 2%, skim, etc) – that is up to you and what matters to you in your diet!
*Apple juice can be confusing for some people to understand why this is a ‘drink in moderation’ beverage. Whole fruits can be consumed regularly with great health benefits because of the vitamins, minerals, and fiber involved. However, the juice alone does not include all of these benefits and should be consumed in moderation.
If you are interested in speaking with a CHI Health Registered Dietitian, learn more about their services online.
References: All information obtained from The Calorie King and/or the direct manufacture’s published nutrition facts.
Michelle Yates, RD, LMNT, is a clinical dietitian at CHI Health Lakeside Hospital, specializing in the Medical/Surgical unit & the Oncology unit. She doubles as a dance instructor as well as a master’s student for Health Psychology. Her passions are to help others break free from any negative ideas of food they carry, along with opening their eyes to the joys of “everything in moderation”.