TLDR: Let’s talk about sweet drinks, how to pick the healthiest drink options and how much sugar is in a can of coke. Spoiler- there are 39 grams of added sugar in a coke! Yikes!

People come to Google with all sorts of questions about choosing healthy drinks. They want to know how much sugar is in soda (or pop if you’re from where I’m from). They want to know the best soda to drink to lose weight. People might even be looking to learn the best juice for diabetics. The answers to all these questions start with ADDED SUGARS!

We’ve warned ya’ll about added sugars left and right. We’ve even broken down their definition. Now that you know what they are, it’s time to make sure you’re not getting too much. American Heart Association says that women should eat fewer than 6 teaspoons of added sugars and men should eat less than 9 teaspoons every day.

In everyday terminology: 6 teaspoons of added sugar is about 24 grams of sugar, which equals 96 calories.

So, how do you figure out how many added sugars are in your food or drink? Check the nutrition facts. Added sugars should be listed on their own line beneath the total sugars line. See if you can find them in the infographic above from the American Heart Association.

The American Heart Association’s added sugar limits vary by a person’s size and metabolic needs. Still, most drinks on grocery shelves or restaurant menus pack more free and added sugars in one serving than we’re supposed to eat for the entire day! Here are a few [horrifying] reminders to check nutrition facts BEFORE you sip:

GRANDE CARAMEL FRAPPUCCINO from STARBUCKS (16OZ) = 15 TEASPOONS of ADDED SUGARS

ARIZONA ICED TEA (24OZ) = 12 TEASPOONS of ADDED SUGARS

COCA COLA (12OZ) = 9.5 TEASPOONS of ADDED SUGARS

GATORADE (16OZ) = 6 TEASPOONS of ADDED SUGARS

ORANGE JUICE (8OZ) = 4 TEASPOONS of FREE SUGARS

NUTRITION DATA FROM NUTRIONIX

If any of these hidden sugars are a surprise to you, check out more about Added Sugars here.

Still wondering if lemonade is healthy for you? Figure out how much added sugar is in it and you’ll have your answer.

PS for a more nutritious soda alternative, try making DIY sparkling tea (recipe below)

Step 1: Brew your own fruity tea (Berry Zinger or Peach go nicely with carbonation)

Step 2: Add 8 oz of unsweetened sparkling water to a 16oz glass. Use a brand like Perrier or LaCroix (no sugar, no aspartame).

Step 3: Pour 8 oz of your brewed tea into your glass of carbonated water. Add fresh or frozen fruit to taste (try berries or pineapple depending on your desired sweetness).

Step 4: Enjoy!