6 Drinks With More Sugar Than a Donut

A single frosted donut can contain more than 16 grams, or about four 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.

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. Though 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. 

Approximate added sugar: Up to 60 grams per drink

Though 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.

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.

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 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.

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.  

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.