Sweet Talk: Healthy Replacements for Sugary Drinks Make an Appointment Ask a Question Search Conditions This information has been reviewed and approved by Andrew Freeman, MD, FACC, FACP, and Michelle MacDonald, MS, RDN, CDE (May 2016). Want to use this on your website? Fill out the content usage request form and then copy this code: Summary: Sweet Talk Healthy Replacements for Sugary Drinks Sugary drinks are sweet nothings: no nutrients, high in calories and may contribute to many serious health conditions. Did you know that many Americans consume 22 teaspoons or 92 grams of added sugar each day? Daily Recommended Limits for Added Sugar* Men: 9 teaspoons or 37 grams Women: 6 teaspoons or 25 grams 1 teaspoon = 4 to 5 grams of sugar 63 grams of sugar = 244 calories The Surprising Truth about Sugar in Drinks: Some drinks contain a whole meal’s worth of calories. 12 ounce Drink Grams of Sugar* Grape Juice 63 Coffee Shop Frappuccino 57 Cranberry Juice Cocktail 48 Orange Soda 45 Fruit Smoothie 63 Orange Juice 45 Apple Juice 42 Cola 41 Canned Energy Drink 40 Bottled Sweetened Tea 35 Sports Drink 22 Flavored Water 20 Coffee with 1 Sugar Packet 4 *Estimated grams of sugar per 12 ounce drink What Are Low- or No-Sugar Drink Options? • Water flavored with slices of your favorite fruits and veggies • Green tea with a few drops of honey • Seltzer water with a splash of 100 percent juice • Sparkling or seltzer water with slices of lemon or lime • Low-sodium vegetable juice • Iced tea, unsweetened • No sugar added juices • Unsweetened soy or almond milk, or low-fat or fat-free milk Make Your Own Flavored Water Add slices of your favorite fruits and veggies to a pitcher or glass of water. You can also add chopped fruits and veggies to ice cubes to add a colorful kick to your drinks. Try these combinations with 64 ounces of water: • 1 cup each blueberries, blackberries and peaches • 4 kiwi sliced • 1 strawberry, 3 basil leaves and 5 cucumber slices • 2 cups raspberries, 1 lemon • 1 cup fresh pineapple and 1 piece fresh ginger Use umbrellas, crazy straws and other decorations to add some fun to healthy drinks. *American Heart Association You may use this infographic or our Sweet Talk: Healthy Replacements for Sugary Drinks (pdf) with permission by completing our content usage request form.