:max_bytes(150000):strip_icc():format(jpeg)/Health-GettyImages-MoreSugarThanADonut-e836695d0066473b88407f25ade86e1b.jpg "A mixture of iced chocolate and regular ring doughnuts.")
Credit: Scott Grummett / Getty Images
- Donuts are known to be high in sugar, with a large chocolate-frosted donut containing nearly 18 grams of total sugar.
- Drinks can be an unexpected source of lots of sugar, though. Drinks like smoothies, sweetened iced tea, and cocktails can have even more added sugar than a donut.
- There are swaps you can make with your drinks to take in less sugar.
A single frosted donut can contain more than 17 grams, or about 4 teaspoons, of added sugar. While donuts are well known for their sugar content, many beverages fly under the radar, packing just as much sugar per serving, if not more. Here are six drinks that contain more sugar than a donut.
1. Smoothies
Approximate added sugar: Up to 91 grams per smoothie
Many people rely on bottled and custom smoothies as a quick source of energy in the morning or midday. Although some smoothies are nutritious, many contain high amounts of added sugar. For example, a 15.2-ounce bottle of Bolthouse Farms Strawberry Parfait Fruit Smoothie contains 28 grams of added sugar, or 7 teaspoons.
Many of these smoothies are sweetened with ingredients like fruit juice concentrates, added sugars, or corn syrup to enhance their flavor.
Smart swap: Choose smoothies made without added sugar, or make your own at home using protein powder or Greek yogurt, and fresh or frozen fruit.
2. Flavored Lattes and Coffee Drinks
Approximate added sugar: Up to 60 grams per drink
Although black coffee is very low in calories and high in protective antioxidants, coffee drinks made with flavored syrups are high in added sugar. Whipped toppings can quickly transform your morning pick-me-up into a dessert.
For example, a grande Caramel Ribbon Crunch Frappuccino® Blended Beverage from Starbucks contains 60 grams of added sugar, or 15 teaspoons.
Smart swap: To keep your coffee healthy, opt for plain black coffee or coffee drinks made with unsweetened milk and healthy sugar alternatives, like monk fruit or cinnamon.
3. Sweetened Iced Teas
Approximate added sugar: Up to 42 grams per bottle
Sweetened iced tea is a refreshing drink, but it can also significantly contribute to your daily added sugar consumption. An 18.5-ounce bottle of Pure Leaf Sweet Iced Tea contains 42 grams, or 10.5 teaspoons, of added sugar, which is more than double the added sugar found in a typical frosted donut.
Many store-bought and homemade sweetened teas are flavored with sugar or corn syrup, which can quickly drive their sugar content to levels comparable to soda.
Smart swap: Choose unsweetened iced tea, and flavor it with lemon, fresh fruit, or monk fruit.
4. Energy Drinks
Approximate sugar: Up to 63 grams per can
Energy drinks can give you a quick jolt of energy, but they often contain high levels of added sugars and stimulants like caffeine. A 16-ounce can of Rockstar Energy Drink contains 63 grams, or nearly 16 teaspoons, of added sugar. It also packs 160 milligrams of caffeine, roughly equivalent to two cups of coffee, an amount that may be excessive for many people.
Consuming too much sugar and caffeine can leave you feeling jittery and anxious, especially once the sugar high wears off.
Smart swap: If you want a gentle energy boost without excess sugar or caffeine, opt for unsweetened coffee or green tea.
5. Sports Drinks
Approximate sugar: Up to 48 grams per bottle
Sports drinks are formulated to help athletes rehydrate and replace carbohydrates and electrolytes lost during intense or prolonged exercise. Endurance athletes or long-distance runners may benefit from beverages that contain added sugar during extended training sessions, but most people doing everyday workouts or moderate physical activity don’t need the extra sugar.
For example, a 28-ounce bottle of Gatorade can contain around 48 grams, or 12 teaspoons, of added sugar.
Smart swap: To stay hydrated during your workout, drink plain water, coconut water, or water with no sugar-added electrolytes.
6. Cocktails
Approximate added sugar: Over 60 grams per drink
Cocktails made with simple syrup, chocolate sauce, or sweetened mixers can be exceptionally high in sugar. For example, a Mudslide can contain around 60 grams of total sugar, much of it from sources high in added sugar, such as ice cream, sweetened liqueurs, and chocolate syrup.
Other sugar-heavy options include drinks mixed with soda, such as Jack and Cokes, as well as classic margaritas made with sweetened mixes.
Smart swap: If you’re looking for a lower-sugar option, choose drinks made without added sugars, such as vodka with soda water and a squeeze of lime.
