Nutrition Facts Water and Beverages How Much Sugar Is in a Can of Soda? By Shereen Lehman, MS Shereen Lehman, MS Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. Learn about our editorial process Updated on January 14, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Barbie Cervoni MS, RD, CDCES, CDN Medically reviewed by Barbie Cervoni MS, RD, CDCES, CDN Facebook LinkedIn Twitter Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Learn about our Medical Review Board Print Verywell / Alexandra Shytsman Table of Contents View All Table of Contents Sugar in Soda and Other Drinks Recommended Sugar Intake Artificial Sweeteners How to Cut Back on Soda Added sugars are found in common beverages like soda that lack nutritional value. When consumed in excess, added sugars can contribute to weight gain and lead to chronic disease. A 12-ounce can of Coke contains 39 grams of sugar (about 10 teaspoons), which is more than 80% of the recommended daily intake for a healthy diet. The U.S. Department of Health and Human Services (DHHS) reports that the average American consumes roughly 17 teaspoons of added sugar every day, a substantial amount of which comes from soda consumption. While the naturally occurring sugar found in fruits provide valuable carbohydrates, added sugars like those found in soda, fruit juices, bottled iced teas, and energy and sports drinks have been linked to a higher risk of obesity and type 2 diabetes. Learn more about how much sugar is in soda and other popular drinks, the health risks associated with consuming too much, plus tips to cut back on your intake. Nutrition Sugar in Soda and Other Drinks The amount of added sugar you can safely consume varies based on your biological sex, age, and weight. Added sugar is often hiding in single servings of sodas and other sweetened drinks, meeting and sometimes exceeding the recommended daily intake for Americans. Most of the calories in these beverages are "empty," meaning they provide little to no nutritional value. Even the potential benefits of certain drinks—such as the vitamins in fruit juice or the urinary tract health benefits of cranberry juice—are minimized by their excessively high sugar content. The table below illustrates how much sugar is found in a 12-ounce serving of common beverages, which may be smaller than many people consume. Drink Grams Teaspoons Calories Coca-Cola 39 grams 10 teaspoons 140 Orange soda 49 grams 12 teaspoons 199 Sparkling juice (citrus) 23 grams 6 teaspoons 115 Sports drink 20 grams 5 teaspoons 97 Sweetened bottled iced tea 31 grams 8 teaspoons 119 Vitamin-infused water 20 grams 5 teaspoons 79 Sweetened cranberry juice cocktail 45 grams 11 teaspoons 205 Energy drink 38 grams 10 teaspoons 160 Apple juice 38 grams 10 teaspoons 159 Coconut water 21 grams 5 teaspoons 99 What Is a No Sugar Diet? Recommended Sugar Intake Sugar is a nuanced ingredient and not all types of sugar are inherently unhealthy. There are two different types of sugar: Naturally occurring sugars are found naturally in foods like fruit (fructose) and milk (lactose). Added sugars are sugars or sweeteners that are added to foods and beverages during processing, or while you're preparing them such as adding sugar to your coffee. The American Academy of Nutrition and Dietetics states that naturally occurring sugars like fructose and glucose found in fruit, dairy, and certain vegetables offer beneficial, energy-boosting carbohydrates. When incorporated into a healthy diet, these sugars can also add texture to food, balance acidity with sweetness, and of course, satisfy your sweet tooth. However, the organization adds that the body interprets naturally occurring sugars and added sugars as the same, which can cause weight gain. Most added sugars and nonnutritive sugars, or "high-intensity sweeteners" contain no nutritional benefits and pose a number of health risks. Added sugars are associated with obesity, type 2 diabetes or prediabetes, inflammation, and cardiovascular disease. The American Heart Association (AHA) recommends that women consume no more than 6 teaspoons of added sugar per day (approx. 25 grams or 100 calories) and that men get no more than 9 teaspoons of sugar per day (approx. 38 grams or 150 calories). The AHA also advises that children ages 2–18 should have less than 6 teaspoons per day. Both the DHHS and the 2020–2025 U.S. Department of Agriculture Dietary Guidelines for Americans recommends consuming no more than 10% of daily calories of added sugars, which actually exceed the AHA's advice. For context, a healthy diet consisting of 2,000 calories a day for weight management would allow up to 200 calories of added sugars per day, according to current USDA guidelines. Some health experts have cautioned that 10% of daily calories from added sugar is too much to be considered healthy. These recommendations don't apply to sugars that naturally occur in foods, including fructose in fruits. Added sugars come in many different forms, so it's important to know how to identify them. From high-fructose corn syrup to dextrose, fructose, and sucrose, be sure to read the Nutrition Facts labels carefully and look for the names of hidden added sugars. There are 4 calories in 1 gram of sugar. 200 calories from added sugar on a 2,000 calorie diet would equal about 50 grams (12 teaspoons) of added sugars per day. 56 Different Names for Sugar in Your Food Artificial Sweeteners Diet soft drinks usually contain artificial sweeteners such as aspartame and contain zero calories. However, diet sodas are made from chemicals that have no nutritional value. While the zero-calorie characteristic of diet beverages makes them an appealing choice for weight loss, some research suggests that having a diet soda every day is still associated with an increased risk for developing metabolic syndrome and diabetes. Diet sodas are a lower-calorie option than regular sodas, but drinking diet soda in excess is not a healthy option either. Like all sodas, they should only be consumed in moderation. Artificial Sweeteners and Weight Loss How to Cut Back on Soda Drinking the occasional sugary soda won't likely pose a major problem to your health so long as you're maintaining a healthy, balanced diet. But if you're frequently opting for soda or other sugar-loaded drinks, the effects can be serious. For instance, a 2019 study found a link between soft drinks containing both sugar and artificial sweeteners and higher mortality rates. If you want to curb your soda habit and stay healthy, try the following tips. 1:38 How to Cut Soda and Cut Calories Order a Fountain Drink With Ice By filling your glass with ice, you'll pour less soda into your glass and therefore, consume less sugar per serving overall. The key will be to save the rest of that can or bottle for another day. Switch to Diet and then Taper Off If you've been drinking supersize servings of soda or other sugary beverages on a regular basis, it might be difficult to give it up cold turkey. Ideally, you'll want to cut back to no more than 8 to 12 ounces per day, and eventually, none at all. To get there, note how many ounces you typically drink in a day and then come up with a reasonable plan to decrease that amount by 2 or 3 ounces every few days until you reach your goal. Hydrate with Low-Sugar Sports Drinks Look for sports drinks that contain little to no added sugars. If it's the electrolytes you're after, opt for brands of bottled unflavored water that are infused with electrolytes, which are likely to be free of sugar. Just remember to read the nutrition labels carefully. Choose 100% Real Juice Juices are naturally sweet on their own without the added sugars. It may take your palate some getting used to, but choosing 100% real fruit and vegetable juices that are free of additives is a much healthier option. You simply won't get the nutrition benefits from a juice that's loaded with sugar. Drink More Water Of course, plain water is the best choice for a beverage. Drinking enough water not only helps you stay hydrated but keeps your body functioning optimally, too. And if you're trying to lose weight, drinking plenty of water is an excellent part of a weight loss plan. Try Flavored (or Plain) Sparkling Water If you love carbonation and want to keep some bubbles in your life, flavored sparkling waters are a great choice. Again, read the nutrition labels closely to make sure you're not swapping out one sugary beverage for another. Better yet, go for plain sparkling water and add your own fruits and natural juices at home. Healthy Sodas You Can Make at Home 12 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. The Coca-Cola Company. How Much Sugar is in Coca-Cola? Office of Disease Prevention and Health Promotion. 2015-2020 dietary guidelines for Americans: Cut down on added sugars. Malik VS, Popkin BM, Bray GA, Després J-P, Hu FB. Sugar-sweetened beverages, obesity, type 2 diabetes mellitus, and cardiovascular disease risk. Circulation. 2010;121(11):1356-1364. doi:10.1161/CIRCULATIONAHA.109.876185 U.S. Department of Agriculture. Agricultural Research Service. FoodData Central. Gordon B. Academy of Nutrition and Dietetics. Eat Right. The Scoop on Added Sugars. Fitch C, Keim KS. Position of the Academy of Nutrition and Dietetics: Use of nutritive and nonnutritive sweeteners. J Acad Nutr Diet. 2012;112(5):739-58. doi:10.1016/j.jand.2012.03.009 Vos MB, Kaar JL, Welsh JA, et al. Added sugars and cardiovascular disease risk in children: a scientific statement from the American Heart Association. Circulation. 2017;135(19):e1017-e1034. doi:10.1161/CIR.0000000000000439 U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2020–2025 Dietary Guidelines for Americans. Ninth Edition. Jacobs A. The New York Times. Scientific Panel on New Dietary Guidelines Draws Criticism From Health Advocates. Nettleton JA, Lutsey PL, Wang Y, Lima JA, Michos ED, Jacobs DR. Diet soda intake and risk of incident metabolic syndrome and type 2 diabetes in the multi-ethnic study of atherosclerosis (MESA). Diabetes Care. 2009;32(4):688-94. doi:10.2337/dc08-1799 Mullee A, Romaguera D, Pearson-Stuttard J, et al. Association between soft drink consumption and mortality in 10 European countries. JAMA Intern Med. 2019. doi:10.1001/jamainternmed.2019.2478 American Academy of Nutrition and Dietetics. Hard facts about soft drinks. By Shereen Lehman, MS Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit By clicking “Accept All Cookies”, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. Cookies Settings Accept All Cookies