By Dr. Tim Sandle
SCIENCE EDITOR
DIGITAL JOURNAL
September 19, 2025
Various soft drinks in a vending machine. Image by Tim Sandle
On average, people around the world consume 17 kilograms of sugar per year, almost three times the daily limit recommended by the World Health Organization (WHO). This includes many beverages that contain high levels of sugar.
Sugar in drinks, particularly sugar-sweetened beverages like soda, sweetened teas, fruit drinks, and sports drinks, contributes empty calories with little nutritional value and is linked to health issues such as weight gain, type 2 diabetes, and increased risk of heart disease and early death.
A new study by Ben’s Natural Health, an online supplement shop, set out to identify which drinks contain the highest amounts of sugar.
The study looked at two key factors: the amount of sugar per 100 ml of each drink and how this compares to the WHO’s daily recommended limit (50 g of free sugars per day). The study also used the American Heart Association’s (AHA) stricter limits of 25 g/day for women and 36 g/day for men. These two measures, sugar per 100 ml and % of WHO’s daily limit, were then combined to create a Sugar Load Index. Additional factors, such as the number of teaspoons of sugar in one drink, the AHA’s recommendations, and the total sugar per serving size, were also considered to provide further context.
The drinks analysed were selected based on their popularity, especially among younger consumers, with dairy and alternative milks averaged in the coffee and milk-based categories.
From the above table, Monster Energy contains the highest sugar content of all drinks, earning 79.4 on the sugar load index. A single can contains almost 14 teaspoons of sugar. It’s also the only drink where one serving alone exceeds the WHO’s recommended daily limit, quickly pushing people over the daily norm.
Grape juice takes second place, scoring 75.6 on the sugar load index. In just 250 ml, the smallest serving on the list, it contains 36 g of sugar, or 9 teaspoons, giving it the highest sugar content per 100 ml. That single serving accounts for 72% of the WHO’s recommended daily sugar limit.
Fruit smoothies hold third place, with a sugar load index of 72.6. Each serving contains 50g of sugar, the second highest on the list, accounting for almost the full daily sugar threshold recommended by the WHO. The AHA highlights this as especially concerning for women, as a single serving contains nearly double the recommended daily sugar intake.
Chai lattes rank in fourth place, scoring 63.6 on the sugar load index. A 355 ml serving contains 42 g of sugar, 6 g more than grape juice. Its sugar content per 100 ml is also high, at 11.83 g, the second highest on the list. Similar to fruit smoothies, women need to drink chai lattes carefully, as a single serving provides 68% more than the daily sugar threshold recommended by the AHA.
Pepsi rounds out the top five drinks with the highest contents of sugar, earning 58.1 on the sugar load index. A 355 ml can contains 41 g of sugar, sitting just below chai lattes for the same serving size. Its sugar content is also similar at 11.55 g per 100ml, which is nearly 11 teaspoons of sugar in a single serving.
Chai lattes made with alternative milks stand in sixth place, scoring 56.9 on the final index. It contains 41 g of sugar per serving, just 1 g less than a chai latte with regular milk. Overall, this drink mirrors Pepsi, with the same sugar density and proportion of daily sugar limits.
Coca-Cola takes seventh place as the drink with the highest concentration of sugar, scoring 52.6 on the sugar load index. Just one can delivers nearly 10 teaspoons of sugar, covering 78% of the WHO’s recommended daily intake, six percent more than grape juice.
Sprite comes in eighth place, scoring 52.5 on the sugar load index. A 355 ml serving contains 38 g of sugar, equivalent to 9.5 teaspoons, making it one of the sweetest sodas on the list. Its sugar density is similar to Coca-Cola at 10.7 g per 100 ml, and this serving accounts for 76% of the WHO’s daily sugar limit.
Green smoothies claim ninth position, with a sugar load index of 52. Each 450 ml serving contains 42g of sugar, surpassing both Coca-Cola and Sprite. While often perceived as a “healthy” choice, it contains sugar that exceeds recommended intake for men and women alike, 68% more of the daily limit for women and 17% for men, according to the AHA.
Strawberry milk comes in tenth, finishing off the list of the drinks with the most sugar, scoring 52 on the sugar load index. 11% of one drink is sugar, thanks to its 28 g, or 7 teaspoons. This single serving represents 82% of the WHO’s recommended daily intake.
These are important health findings. People who drink sugary beverages do not feel as full as if they had eaten the same calories from solid food, and research indicates they also do not compensate for the high caloric content of these beverages by eating less food.
September 19, 2025
Various soft drinks in a vending machine. Image by Tim Sandle
On average, people around the world consume 17 kilograms of sugar per year, almost three times the daily limit recommended by the World Health Organization (WHO). This includes many beverages that contain high levels of sugar.
Sugar in drinks, particularly sugar-sweetened beverages like soda, sweetened teas, fruit drinks, and sports drinks, contributes empty calories with little nutritional value and is linked to health issues such as weight gain, type 2 diabetes, and increased risk of heart disease and early death.
A new study by Ben’s Natural Health, an online supplement shop, set out to identify which drinks contain the highest amounts of sugar.
The study looked at two key factors: the amount of sugar per 100 ml of each drink and how this compares to the WHO’s daily recommended limit (50 g of free sugars per day). The study also used the American Heart Association’s (AHA) stricter limits of 25 g/day for women and 36 g/day for men. These two measures, sugar per 100 ml and % of WHO’s daily limit, were then combined to create a Sugar Load Index. Additional factors, such as the number of teaspoons of sugar in one drink, the AHA’s recommendations, and the total sugar per serving size, were also considered to provide further context.
The drinks analysed were selected based on their popularity, especially among younger consumers, with dairy and alternative milks averaged in the coffee and milk-based categories.
Highest levels of sugar in soft drinks
| Drink | Size (ml) | Sugar (g) | g/100ml | % WHO (50g) | Sugar Load Index |
| Monster | 473 | 54 | 11.42 | 108% | 79.4 |
| Grape juice | 250 | 36 | 14.40 | 72% | 75.6 |
| Fruit smoothie | 450 | 49 | 10.89 | 98% | 72.6 |
| Chai Latte | 355 | 42 | 11.83 | 84% | 63.6 |
| Pepsi | 355 | 41 | 11.55 | 82% | 58.1 |
| Chai Latte (Alternative milks (avg)) | 355 | 41 | 11.55 | 82% | 56.9 |
| Coca-Cola | 355 | 39 | 10.99 | 78% | 52.6 |
| Sprite | 355 | 38 | 10.70 | 76% | 52.5 |
| Green smoothie | 450 | 42 | 9.33 | 84% | 52.0 |
| Strawberry milk | 250 | 28 | 11.20 | 56% | 49.9 |
Grape juice takes second place, scoring 75.6 on the sugar load index. In just 250 ml, the smallest serving on the list, it contains 36 g of sugar, or 9 teaspoons, giving it the highest sugar content per 100 ml. That single serving accounts for 72% of the WHO’s recommended daily sugar limit.
Fruit smoothies hold third place, with a sugar load index of 72.6. Each serving contains 50g of sugar, the second highest on the list, accounting for almost the full daily sugar threshold recommended by the WHO. The AHA highlights this as especially concerning for women, as a single serving contains nearly double the recommended daily sugar intake.
Chai lattes rank in fourth place, scoring 63.6 on the sugar load index. A 355 ml serving contains 42 g of sugar, 6 g more than grape juice. Its sugar content per 100 ml is also high, at 11.83 g, the second highest on the list. Similar to fruit smoothies, women need to drink chai lattes carefully, as a single serving provides 68% more than the daily sugar threshold recommended by the AHA.
Pepsi rounds out the top five drinks with the highest contents of sugar, earning 58.1 on the sugar load index. A 355 ml can contains 41 g of sugar, sitting just below chai lattes for the same serving size. Its sugar content is also similar at 11.55 g per 100ml, which is nearly 11 teaspoons of sugar in a single serving.
Chai lattes made with alternative milks stand in sixth place, scoring 56.9 on the final index. It contains 41 g of sugar per serving, just 1 g less than a chai latte with regular milk. Overall, this drink mirrors Pepsi, with the same sugar density and proportion of daily sugar limits.
Coca-Cola takes seventh place as the drink with the highest concentration of sugar, scoring 52.6 on the sugar load index. Just one can delivers nearly 10 teaspoons of sugar, covering 78% of the WHO’s recommended daily intake, six percent more than grape juice.
Sprite comes in eighth place, scoring 52.5 on the sugar load index. A 355 ml serving contains 38 g of sugar, equivalent to 9.5 teaspoons, making it one of the sweetest sodas on the list. Its sugar density is similar to Coca-Cola at 10.7 g per 100 ml, and this serving accounts for 76% of the WHO’s daily sugar limit.
Green smoothies claim ninth position, with a sugar load index of 52. Each 450 ml serving contains 42g of sugar, surpassing both Coca-Cola and Sprite. While often perceived as a “healthy” choice, it contains sugar that exceeds recommended intake for men and women alike, 68% more of the daily limit for women and 17% for men, according to the AHA.
Strawberry milk comes in tenth, finishing off the list of the drinks with the most sugar, scoring 52 on the sugar load index. 11% of one drink is sugar, thanks to its 28 g, or 7 teaspoons. This single serving represents 82% of the WHO’s recommended daily intake.
These are important health findings. People who drink sugary beverages do not feel as full as if they had eaten the same calories from solid food, and research indicates they also do not compensate for the high caloric content of these beverages by eating less food.
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