6 drinks with more sugar than a donut

A single glazed donut can contain more than 16 grams, or about four teaspoons of added sugar. While donuts are well known for their sugar content, many drinks fly under the radar, containing just as much sugar per serving, if not more. Here are six drinks that have more sugar than a donut.

Approximate added sugar: Up to 91 grams per smoothie

Many people rely on bottled and personalized 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 Perfect 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 exchange: Choose smoothies with no 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

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 turn your morning pick-me-up into dessert.

For example, a large Starbucks Caramel Ribbon Crunch Frappuccino® blended drink has 60 grams of added sugar, or 15 teaspoons.

Smart exchange: 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 contribute significantly to your daily added sugar intake. An 18.5-ounce bottle of Pure Leaf Sweetened Iced Tea contains 42 grams or 10.5 teaspoons of added sugar, more than double the added sugar found in a typical frosted donut.

Many store-bought and homemade sweet teas are flavored with sugar or corn syrup, which can quickly bring their sugar content to levels comparable to soda.

Smart exchange: 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 energy boost, but they often contain high levels of additives and stimulants like caffeine. A 16-ounce can of Rockstar Energy Drink contains 63 grams, or almost 16 teaspoons of added sugar. It also contains 160 milligrams of caffeine, roughly the equivalent of two cups of coffee, an amount that may be excessive for many people.

Consuming too much sugar and caffeine can make you jittery and anxious, especially once the sugar high wears off.

Smart exchange: If you want a slight boost of energy 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 distance runners may benefit from drinks with added sugar during prolonged workouts, but most people who exercise daily or engage in moderate physical activity do not need additional sugar.

For example, a 28-ounce bottle of Gatorade can contain about 48 grams, or 12 teaspoons, of added sugar.

Smart exchange: To stay hydrated during your workout, drink plain water, coconut water, or water without added sugary electrolytes.

Approximate added sugar: More than 60 grams per drink

Cocktails made with simple syrup, chocolate sauce, or sugary mixers can be exceptionally high in sugar. For example, a mudslide can contain about 60 grams of total sugar, much of which comes from sources high in added sugar, such as ice cream, sugary liqueurs, and chocolate syrup.

Other high-sugar options include soda mixed drinks, like Jack and Cokes, as well as classic margaritas made with sugary mixes.

Smart exchange: If you’re looking for a low-sugar option, choose drinks without added sugars, like vodka with sparkling water and a squeeze of lime.