4 drinks with more sugar than a cookie

There’s nothing wrong with enjoying a seasonal drink, but many of them contain a lot more sugar than you might think. Health guidelines recommend limiting added sugar to 9 teaspoons (36 grams) per day for men and 4 to 6 teaspoons (16 to 24 grams) for women and children.

For comparison, a typical glazed sugar cookie has about 15 to 17 grams of sugar and 160 to 180 calories. Several popular seasonal drinks contain double or even triple this amount in a single serving.

1. Eggnog

• Serving Size: 8 ounces
• Sugar: 19-23 grams
• Calories: 300

Eggnog combines sugar, creamers and eggs for a rich, high-calorie drink, even in small portions. All the added sugars and full-fat dairy make it too easy to overindulge, while the added alcohol only contributes to a higher overall sugar load.

When making it at home, “instead of using the full amount of sugar, you can cut it in half or experiment with sugar alternatives or non-nutritive sweeteners like stevia or monk fruit,” says Jamie Mok, MS, RD, RYT, spokesperson for the Academy of Nutrition and Dietetics.

Adding lots of spices, reducing alcohol, and even replacing whole milk with skim milk or alternative milks can also help reduce sugar content.

“Keep those portions smaller, too, under 4 ounces,” Mok said.

2. Hot chocolate

• Serving Size: 12 ounces
• Sugar: 36-54 grams
• Calories: 240

Hot chocolate can have as much (or as little) sugar as you want. Instead of using those pre-made packets where you can’t control or filter the sugar, Mok recommended starting with 100% cocoa powder, 1 teaspoon of sugar and an alternative milk.

“Since vanilla complements this flavor profile, I would go for the unsweetened vanilla milk alternative and if you don’t have that, you can just add your own vanilla extract,” Mok said.

As for the garnish, it all depends on moderation. Going light on the whipped cream and marshmallows can also reduce the total sugar content.

3. Chai Latte

• Serving Size: 12 ounces
• Sugar: 36-45 grams
• Calories: 260

Although chai is traditionally made with black tea and spices like cinnamon, cardamom, and ginger, most commercial chai drinks rely on pre-sweetened concentrates rather than brewed tea. And milk adds calories, but choosing low-fat milk or unsweetened plant-based options can help keep this treat delicious and balanced.

Making chai at home with a chai tea bag or loose leaf spices can help you avoid added sugars and syrups. You can add milk of your choice and sweeten it as desired at home with honey, said Grace A. Derocha, MBA, RD, CDCES, spokesperson for the Academy of Nutrition and Dietetics.

Adding cinnamon, vanilla extract, or other spices can also help create the illusion of a sweeter flavor by enhancing the flavor without actually adding more sugar.

4. Coquito

• Serving Size: 8 ounces
• Sugar: 30-40 grams
• Calories: 280

A traditional Puerto Rican holiday drink, coquito has gained popularity for its rich, creamy flavors of coconut and cinnamon with an optional splash of rum. Smooth and silky, it may be tempting to serve it in a cocktail glass, but coquito is traditionally enjoyed as a dessert drink.

Derocha recommends serving it like espresso, about 2 to 3 ounces per cup. As for small changes to reduce sugar, consider replacing one of the cans of condensed milk with condensed milk or the coconut cream with light coconut milk.

“You can still play with things while still honoring tradition and allowing you to take ownership of your process,” Derocha said.

How to Enjoy Holiday Drinks in Moderation

Drinking the occasional sugary beverage isn’t harmful in itself, but these drinks can make it easier to consume a lot more sugar quickly.

To bring a little mindfulness to your next beverage choice, Derocha advises thinking about the three Ps: portion, presence and pleasure. This means be intentional with your portion size, stay present while you enjoy it, and make room for foods and drinks tied to culture, family, and tradition.

With this approach, small adjustments like reducing the syrup, choosing unsweetened bases, or making it at home can significantly reduce sugar intake without sacrificing the treats you enjoy, especially around the holidays.