Sugar in Drinks and Fruits

<>Beverages <>
Everyone knows that soda is packed with sugar. We stacked up the sugar in some average sized bottles, plus 7-Eleven's super-sized line of Gulp beverages.



 Coca Cola 
 12 oz (355 ml) Can
 Sugars, total:  39g
 Calories, total:  140 
 Calories from sugar: 140*
 20 oz (590 ml) Bottle
 Sugars, total:  65g
 Calories, total:  240 
 Calories from sugar: 240
 1 Liter (34 oz) Bottle
 Sugars, total:  108g
 Calories, total:  400 
 Calories from sugar: 400
* You'll notice that if you do the math on
many of these, the total caloric value 
is lower than the calories that should be
in the sugar alone, if sugar has 4 calories
per gram. We don't know if they used 
"low calorie" sugar; we just used the data
on the nutrition label, and assumed that
sugar accounted for 100% of the calories.
This was common for beverages but not
other products.
Most people add at least some ice to their fountain drinks. We figured in enough ice to account for 15% of the cup's volume. Restaurants probably put in a lot more.



The sugar just keeps stacking up.
 Coca Cola
 7-Eleven 32 oz Big Gulp 
 (28 oz soda + 4 oz ice)
 Sugars, total:  91g
 Calories, total:  364
 Calories from sugar: 364
 7-Eleven 44 oz Super Gulp
 (38 oz soda + 6 oz ice)
 Sugars, total:  128g
 Calories, total:  512
 Calories from sugar: 512

This is a huge insulated mug. It holds a little less than the Double Gulp, and is about the size of a gallon jug.
 Coca Cola
 7-Eleven 52 oz Xtreme Gulp
 (45 oz soda + 7 oz ice)
 Sugars, total:  146g
 Calories, total:  585
 Calories from sugar: 585
 

That's about a cup of sugar! It's hard to believe anyone could drink that much soda.
 Coca Cola
 7-Eleven 64 oz Double Gulp
 (55 oz soda + 9 oz ice)
 Sugars, total:  186g
 Calories, total:  744
 Calories from sugar: 744
 

40% more caffeine than Coke, and 15% more sugar.
 Mountain Dew 
 20 oz (590 ml) Bottle
 Sugars, total:  77g
 Calories, total:  290 
 Calories from sugar: 290
 1 L (34 oz) Bottle
 Sugars, total:  124g
 Calories, total:  440 
 Calories from sugar: 440

About the same amount of sugar as soda.
 Rockstar Energy Drink 
 8 oz (240 ml) Serving
 Sugars, total:  31g
 Calories, total:  124 
 Calories from sugar: 124
 16 oz (480 ml) Can
 Sugars, total:  62g
 Calories, total:  248
 Calories from sugar: 248

Same percentage of sugar, just in a smaller can.
 Red Bull Energy Drink 
 8.3 oz (250 ml) Can
 Sugars, total:  27g
 Calories, total:  108 
 Calories from sugar: 108


All Vitamin Water flavors contain this much sugar.
 Vitamin Water, B-Relaxed
 Jackfruit and Guava Flavor 
 8 oz (240 ml) Serving
 Sugars, total:  13g
 Calories, total:  50 
 Calories from sugar: 50
 20 oz (590 ml) Bottle
 Sugars, total:  33g
 Calories, total:  125 
 Calories from sugar: 125


We have to give Sobe credit for being upfront: the label says, "Naturally sweetened with sugar."
 Sobe Mango Melon
 8 oz (240 ml) Serving
 Sugars, total:  29g
 Calories, total:  120 
 Calories from sugar: 116
 20 oz (590 ml) Bottle
 Sugars, total:  70g
 Calories, total:  280 
 Calories from sugar: 280

Ice tea needs some sweetening, but not that much.
 Arizona Lemon Ice Tea 
 8 oz (240 ml) Serving
 Sugars, total:  24g
 Calories, total:  90 
 Calories from sugar: 90
 24 oz Can
 Sugars, total:  72g
 Calories, total:  270 
 Calories from sugar: 270

The "best stuff on earth" includes a lot of sugar.
 Snapple Lemon Iced Tea 

8 oz Serving
Sugars, total:  23g 
Calories, total:  100 
Calories from sugar: 92
16 oz Bottle
Sugars, total:  46g 
Calories, total:  200 
Calories from sugar: 184

When life gives you lemons - add sugar!
 Minute Maid Lemonade 
 8 oz (240 ml) Serving
 Sugars, total:  27g
 Calories, total:  140 
 Calories from sugar: 140
 20 oz (590 ml) Bottle
 Sugars, total:  67g
 Calories, total:  260 
 Calories from sugar: 260

Just because it's juice, that doesn't mean it's less sugary.
 Orange Juice 
 8 oz (240 ml) Serving
 Sugars, total:  24g
 Calories, total:  110 
 Calories from sugar: 96
 16 oz Bottle
 Sugars, total:  48g
 Calories, total:  220 
 Calories from sugar: 192

Exactly as much sugar per ounce as Coca Cola.
 Apple Juice 
 8 oz (240 ml) Serving
 Sugars, total:  26g
 Calories, total:  120 
 Calories from sugar: 104
 16 oz Bottle
 Sugars, total:  52g
 Calories, total:  240 
 Calories from sugar: 208
Capri Sun Pacific Cooler
Basically a bag of water and high fructose corn syrup.

Check out the note below. In the meantime, they have switched back to corn syrup. I wonder why they didn't bother to email us and let us know? Apparently the pouches are only 177 ml now, and so have 16g of sugar. They didn't email us about that change either.

To whom it may concern,

Your calories and grams of sugar with respect to Capri Sun Pacific Cooler are correct. Your reference to High Fructose Corn Syrup is not. There is no HFCS in Capri Sun as we reformulated the brand well over a year ago, moving to sugar and with 25% fewer grams than previously existed of HFCS. So if you are going to denigrate our brand (no reference to the short list of ingredients without any artificial colors/flavors/preservatives), I would ask that you at least get your facts straight.

Neil Leinwand
Kraft Foods

 Capri Sun, Pacific Cooler 
 6.75 oz (200 ml) Pouch
 Sugars, total:  18g
 Calories, total:  70 
 Calories from sugar: 70

Chocolate milk - builds strong bones and rots your teeth at the same time.
 Nesquik Chocolate Milk 
 8 oz (240 ml) Serving
 Sugars, total:  29g
 Calories, total:  200 
 Calories from sugar: 116
 16 oz Bottle
 Sugars, total:  58g
 Calories, total:  400 
 Calories from sugar: 232

Now with 25% less sugar. Which just draws attention to the fact that it contains sugar to begin with.
 Westsoy Vanilla Soy Milk 
 8 oz (240 ml) Serving
 Sugars, total:  8g
 Calories, total:  120 
 Calories from sugar: 32

Sugar and alcohol - the ingredients to a killer hangover.

<>Snacks <>


Cranberries are sour, right? So how did these get so much sugar in them?
 Craisins 
 40 g Serving
 Sugars, total:  26g
 Calories, total:  140 
 Calories from sugar: 104


Call it yogurt, but these are basically candy-coated raisins.
 Yogurt Covered Raisins
 40g Serving
 Sugars, total:  17g
 Calories, total:  364
 Calories from sugar: 68


That's why it's "nature's candy".
 Raisins
 42.5g Serving
 Sugars, total:  30g
 Calories, total:  120
 Calories from sugar: 120
 


So, that works out to almost a gram of sugar per inch. Call them fruit snacks if you want, but that's as much sugar by percentage as Starburst.
 Fruit Roll-Ups 
 1 piece (14g)
 Sugars, total:  7g
 Calories, total:  50 
 Calories from sugar: 28
 Fruit Gushers 
 25g Serving
 Sugars, total:  13g
 Calories, total:  90 
 Calories from sugar: 52
 Fruit by the Foot 
 21g Serving
 Sugars, total:  10g
 Calories, total:  80 
 Calories from sugar: 40


That's where the energy in energy bars comes from.
 Power Bar, Chocolate Peanut Butter
 1 bar (65g)
 Sugars, total:  23g
 Calories, total:  240 
 Calories from sugar: 92

 Clif Bar, Banana Nut Bread
 1 bar (68g)
 Sugars, total:  21g
 Calories, total:  250 
 Calories from sugar: 84


Sweet, but not that sugary.
 Caramel Rice Cakes
 1 cake (13g)
 Sugars, total:  3g
 Calories, total:  56 
 Calories from sugar: 12


Cream filled and sugar filled.
 Twinkies Snack Cakes 
 1 Twinkie 
 Sugars, total:  19g
 Calories, total:  145 
 Calories from sugar: 74
 2 Twinkies (1 package)
 Sugars, total:  37g
 Calories, total:  290 
 Calories from sugar: 148


One donut, one sugar cube.
 Donettes, Powdered Sugar 
 6 Donuts (85g)
 Sugars, total:  23g
 Calories, total:  340 
 Calories from sugar: 92


Sweetened yogurt's not as healthy as you might think.
 Yoplait Yogurt, Strawberry
 6 oz Container
 Sugars, total:  27g
 Calories, total:  170 
 Calories from sugar: 108


Still quite a bit of sugar, plus artificial sweeteners.
 Yoplait Light Yogurt, Strawberry
 6 oz Container
 Sugars, total:  14g
 Calories, total:  100 
 Calories from sugar: 56


Best way to get kids to eat yogurt? Add plenty of sugar.
 Go-Gurt 
 1 Tube (64g)
 Sugars, total:  10g
 Calories, total:  70 
 Calories from sugar: 40


Honey roasted? Sugar coated is more like it.
 Honey Roasted Peanuts 
 Single Serving Tube (49g)
 Sugars, total:  7g
 Calories, total:  280 
 Calories from sugar: 28
 Large Bag (168g)
 Sugars, total:  24g
 Calories, total:  960 
 Calories from sugar: 96


This much peanut butter and jelly made a pretty skimpy sandwich. You'd probably use twice as much in real life.

<>Fruits
Nutritional values for fruit are taken from the USDA website. They determine what a serving size is. Their weights for fruit servings figure in the weight of stems, peels, rinds, and other stuff you'd throw away.

NOTE: We are here showing the total sugar content of fruit. We are using the sugar cubes to illustrate that. Fruit probably has other health benefits that outweigh the sugar content, and the fruit in sugar may (or may not) be healthier than table sugar. But all fruits are not equal in sugar content, and it's worth noting that. A strawberry may, in fact, be healthier than a grape, even though they are both "natural."



Well, that's where all the sugar in raisins comes from.

 Red Seedless Grapes 
 1 serving (126g - 4% waste)
 Sugars, total:  20g
 Calories, total:  88
 Calories from sugar: 80
 



 Cantaloupe
 1 cup cubes (160g)
 Sugars, total:  13g
 Calories, total:  54 
 Calories from sugar: 52
 
 1 serving (134g - 49% waste)
 Sugars, total:  11g
 Calories, total:  46 
 Calories from sugar: 44


That's about the same as a glass of OJ.

 Navel Orange
 1 large orange (270g)
 Sugars, total:  23g
 Calories, total:  132
 Calories from sugar: 92


Do you really need to add that much sugar to applesauce?
 Mott's Applesauce (Sweetened)
 1 cup (113g)
 Sugars, total:  22g
 Calories, total:  100
 Calories from sugar: 88 
 


The unsweetened has a lot less sugar. Be careful, because the packaging is almost identical to the sweetened kind.
 Mott's Applesauce 
(Organic Unsweetened)
 1 cup (113g)
 Sugars, total:  11g
 Calories, total:  50
 Calories from sugar: 44 
 



 Apple
 1 large apple (3.25"/223g - 10% waste)
 Sugars, total:  23g
 Calories, total:  116
 Calories from sugar: 92
1 cup slices (109g)
 Sugars, total:  11g
 Calories, total:  57 
 Calories from sugar: 44



 Banana
 1 large (140g)
 Sugars, total:  17g
 Calories, total:  125
 Calories from sugar: 68 
 



 Peach
 1 large (184g - 4% waste)
 Sugars, total:  15g
 Calories, total:  72
 Calories from sugar: 60 
 1 cup sliced 
 Sugars, total:  12g
 Calories, total:  60 
 Calories from sugar: 44
 


Of course, it depends on how ripe they are.

 Strawberries
 1 serving (147g)
 Sugars, total:  7g
 Calories, total:  47
 Calories from sugar: 28 
 


A surprising amount of sugar.

 Watermelon
 1 slice (280g - 50% waste)
 Sugars, total:  18g
 Calories, total:  86
 Calories from sugar: 72 
 



 Pineapple
 1 serving (112g - 50% waste)
 Sugars, total:  9g
 Calories, total:  50
 Calories from sugar: 36