Sugar in popular drinks compared
One drink can deliver a surprisingly large share of your daily sugar allowance before you notice. The table shows typical sugar and calorie content for popular drinks, with teaspoons of 4 g each so the amounts are easy to picture.
| Drink (serving) | Sugar (g) | Teaspoons (≈ 4 g) | Calories (kcal) |
|---|---|---|---|
| Cola (330 ml) | 35 | ~9 | 140 |
| Orange juice (250 ml) | 21 | ~5 | 110 |
| Apple juice (250 ml) | 26 | ~7 | 120 |
| Energy drink (250 ml) | 27 | ~7 | 110 |
| Sports drink (500 ml) | 30 | ~8 | 120 |
| Iced tea, sweetened (330 ml) | 25 | ~6 | 100 |
| Flavoured latte (350 ml) | 24 | ~6 | 190 |
| Bubble tea with pearls (500 ml) | 50 | ~13 | 300 |
| Fruit smoothie (350 ml) | 35 | ~9 | 180 |
| Chocolate milk (250 ml) | 26 | ~7 | 200 |
| Tonic water (250 ml) | 20 | ~5 | 80 |
| Water (250 ml) | 0 | 0 | 0 |
Notes
- Values are typical for mainstream brands in a standard serving; sugar content differs by brand, recipe and country, so check the nutrition label.
- Fruit juices and smoothies contain naturally occurring sugar; health guidance counts free sugars the same whether they come from fruit juice or added sugar.
- A 330 ml cola has around 35 g of sugar (about 9 teaspoons); a 500 ml bottle of the same drink pushes that above 50 g.
Frequently asked questions
- How much sugar is in a can of cola?
- A regular 330 ml can of cola typically contains about 35 g of sugar, which is roughly 9 teaspoons and around 140 kcal. Diet or zero versions replace the sugar with sweeteners.
- How many grams of sugar are in a teaspoon?
- A level teaspoon of granulated sugar weighs about 4 g. To work out teaspoons from a label, divide the grams of sugar by 4.
- Is fruit juice better for me than soda?
- Fruit juice brings vitamins, but a 250 ml glass still holds about 20–26 g of naturally occurring sugar with very little fibre. Health guidance counts free sugars from juice the same as added sugar.
- How much sugar should I have each day?
- The WHO suggests keeping free sugars below 10% of daily energy — about 50 g (12 teaspoons) on a 2,000 kcal diet — and ideally under 5% for extra health benefits.