We all enjoy a refreshing beverage from time to time, but have you ever considered how much sugar is packed into your favorite drinks? Sugary beverages are one of the largest contributors to added sugars in the modern diet. Unfortunately, overconsumption of sugary drinks has been linked to a range of serious health issues, including obesity, type 2 diabetes, and heart disease. According to a study published in Circulation, sugary drinks are responsible for approximately 184,000 adult deaths globally each year. That’s why it’s crucial to understand how much sugar you’re consuming and how it compares to other common sugary snacks. In this article, we’ll take a look at the sugar content in some of the most popular drinks and compare them to sugary snacks to help you make informed choices about your beverage consumption.

1. Coca-Cola vs. Little Debbie Swiss Rolls

Let’s start with the classic Coca-Cola. A 20-ounce bottle of Coca-Cola Classic contains 65 grams of sugar, which is about the same as eating five Little Debbie Swiss Rolls. While it’s easy to assume that soda is loaded with sugar, many are unaware of just how much of it is packed in. If you’re not careful, regularly consuming these sugary drinks can contribute to an excess of calories that can lead to long-term health issues.

2. Pepsi vs. Little Debbie Swiss Rolls

Another sugary favorite is Pepsi. A 20-ounce bottle of Pepsi contains 69 grams of sugar, which is slightly more than Coca-Cola and equivalent to about five and a quarter Little Debbie Swiss Rolls. Just like Coca-Cola, Pepsi has been linked to similar health risks, particularly when consumed frequently. While it’s tempting to grab one for an afternoon boost, it's important to note how quickly the sugar can add up throughout the day.

3. Minute Maid 100% Apple Juice vs. Oreos

Apple juice may seem like a healthy choice, but it’s essential to consider its sugar content. A 15.2-ounce bottle of Minute Maid 100% Apple Juice contains 49 grams of sugar, which is about the same as 10 Oreo cookies. Even though the sugar in fruit juice is natural, it still has the same impact on your blood sugar levels as added sugar. Additionally, fruit juices are devoid of the fiber present in whole fruits, which means they lack the nutritional benefits that whole fruits offer.

4. SunnyD vs. Oreos

SunnyD, often marketed as a vitamin-packed drink, can also pack quite a bit of sugar. A 16-ounce bottle of SunnyD Original contains 28 grams of sugar, which is equivalent to about six Oreos. While it may seem like a small amount compared to some other drinks, the sugar content is still high for a beverage that many people, especially children, regularly consume. Opting for a fresh fruit juice or water might be a better choice for hydration and overall health.

5. Arizona Green Tea with Ginseng & Honey vs. Hershey’s Kisses

Arizona Green Tea is a popular option for tea lovers, but it can be surprisingly sugary. A 23-ounce can of Arizona Green Tea with Ginseng & Honey contains 51 grams of sugar, which is roughly the same as 20 Hershey’s Kisses. While green tea has many health benefits, the added sugar in these ready-to-drink teas can outweigh those benefits if consumed in excess. It's best to make your own iced green tea or opt for unsweetened versions.

6. Lipton Lemon Iced Tea vs. Hershey’s Kisses

For those who prefer iced tea, a 20-ounce bottle of Lipton Lemon Iced Tea contains 32 grams of sugar, which is equivalent to 12 Hershey’s Kisses. Iced tea is often thought of as a healthier option, but it’s important to remember that the sugar content in sweetened iced tea can be substantial. Consider switching to unsweetened iced tea or making your own at home to control the amount of sugar.

7. Red Bull vs. Frosted Flakes

Red Bull is a well-known energy drink, and while it may provide a quick energy boost, it also contains a significant amount of sugar. A 16-ounce can of Red Bull contains 52 grams of sugar, which is the same as eating about 11 grams of sugar found in three-quarters of a cup of Frosted Flakes. Consuming sugary energy drinks regularly can lead to energy crashes and long-term health issues like weight gain and insulin resistance.

8. Monster Energy vs. Frosted Flakes

Similarly, a 16-ounce can of Monster Energy has 54 grams of sugar, which is equivalent to consuming about 3.5 cups of Frosted Flakes. Monster Energy, like Red Bull, provides a temporary energy spike, but the sugar content can lead to negative long-term effects. Consider natural sources of energy like whole fruits or homemade smoothies for a more nutritious and sustainable energy boost.

9. Skim Milk vs. Starburst

Skim milk, while often touted as a healthier choice, contains a small amount of sugar naturally. An 8-ounce glass of skim milk has about 11 grams of sugar, which is the same as consuming about one Starburst candy. While milk provides essential nutrients like calcium and protein, it's important to be mindful of the natural sugars it contains.

10. Silk Vanilla Soymilk vs. Starburst

A glass of Silk Vanilla Soymilk contains 8 grams of sugar, which is similar to the amount found in about three Starburst candies. Soy milk is a good dairy alternative for those with lactose intolerance, but it’s important to check for added sugars in flavored varieties like vanilla. Opting for unsweetened soy milk can reduce your sugar intake.

11. Silk Almond Milk Original vs. Starburst

Another dairy-free milk option is Silk Almond Milk Original, which contains about 7 grams of sugar per glass, roughly equivalent to the sugar found in three Starbursts. For those looking for a lower-sugar option, unsweetened almond milk contains zero grams of sugar and can be a great substitute for regular milk in many recipes.

12. Naked Berry Blast Smoothie vs. Chips Ahoy! Cookies

Smoothies, especially store-bought ones, are often perceived as healthy but can be loaded with sugar. A 15.2-ounce bottle of Naked Berry Blast Smoothie contains 29 grams of sugar, which is the same as eating about eight Chips Ahoy! cookies. If you're craving a smoothie, try making your own with whole fruits and unsweetened yogurt for a healthier, lower-sugar option.

13. Bolthouse Farms Berry Boost Smoothie vs. Chips Ahoy! Cookies

Another smoothie option is Bolthouse Farms Berry Boost, which contains 24 grams of sugar in a 15.2-ounce bottle, equal to about six Chips Ahoy! cookies. Again, while smoothies can provide nutrients, the added sugar in these pre-made drinks can quickly add up. Look for smoothies that don’t contain added sugars or make your own at home with fresh, whole ingredients.

14. Gatorade Thirst Quencher Cool Blue vs. Reese’s Peanut Butter Cups

Sports drinks like Gatorade Thirst Quencher Cool Blue are designed to hydrate and replenish electrolytes, but they also contain a high amount of sugar. A 32-ounce bottle of Gatorade contains 56 grams of sugar, which is equivalent to about five Reese’s Peanut Butter Cups. While Gatorade may be helpful for athletes, it’s best to limit its consumption unless you're actively engaging in intense physical activity.

15. Powerade Mountain Berry Blast vs. Reese’s Peanut Butter Cups

Similarly, Powerade Mountain Berry Blast contains 56 grams of sugar in a 32-ounce bottle, which is also equivalent to about five Reese’s Peanut Butter Cups. These sports drinks provide sugar for energy, but they can lead to spikes in blood sugar and contribute to weight gain if consumed in excess. Opt for water or electrolyte-rich drinks like coconut water for a healthier alternative.

16. Starbucks Iced Flavored Latte vs. Krispy Kreme Donuts

Coffee lovers enjoy indulging in an iced latte, but a Grande Starbucks Iced Flavored Latte with 2% milk and syrup contains about 28 grams of sugar, which is the same as eating 2.5 Krispy Kreme donuts. While iced lattes can be a delicious treat, it's best to limit sugary coffee drinks or request less syrup to reduce sugar content.

17. Dunkin Donuts Iced Caramel Latte vs. Krispy Kreme Donuts

Another coffee favorite is Dunkin Donuts Iced Caramel Latte, which has 37 grams of sugar in a 16-ounce serving, the equivalent of three Krispy Kreme donuts. If you’re craving a sweet coffee beverage, consider switching to a lower-sugar option like a plain iced coffee with a splash of milk.

Conclusion: Be Mindful of Hidden Sugars in Drinks

The next time you're thirsty, think twice before reaching for a sugary drink. Many beverages contain far more sugar than we realize, and consistently consuming high-sugar drinks can contribute to a host of health problems, including weight gain, diabetes, and heart disease. To protect your health, it’s important to limit sugary beverages and consider healthier alternatives like water, unsweetened tea, or homemade fruit smoothies. By being mindful of sugar intake and making healthier choices, you can significantly improve your overall well-being.

So, next time you pick up a drink, check the label and compare it to your favorite snacks to get a better sense of just how much sugar you're consuming. Your body will thank you in the long run!