Can You Gain Weight From Cordial?

December 9, 2025 •

4 min read

According to the World Health Organization, regular consumption of sugary drinks, including cordials, can contribute to unhealthy weight gain. Given their high sugar content, it's a valid question whether you can gain weight from cordial and other sweetened beverages.

Quick Summary

Excessive cordial consumption provides a high number of calories from sugar with minimal nutritional value, which can easily lead to a caloric surplus and subsequent weight gain. This is especially true for regular, full-sugar varieties, as liquid calories often fail to promote satiety, encouraging greater overall food intake.

Key Points

Empty Calories: Regular cordial is high in sugar, providing a large number of empty calories that offer minimal nutritional value.
Liquid Calories: The body processes calories from liquids differently than from solids, which can suppress satiety and lead to consuming more calories throughout the day.
Sugar Spikes: The high sugar content in cordial can cause blood sugar and insulin levels to spike, followed by a crash that triggers further cravings for sugary foods.
Added Sugar: Cordial often contains high amounts of added sugar, which manufacturers may list under various names on the ingredients list.
Long-Term Health Risks: Excessive cordial consumption is associated with increased risk of type 2 diabetes, heart disease, and fatty liver disease.
Healthier Alternatives: Substituting cordial with water, herbal tea, or naturally flavored options like fruit-infused water is a healthier choice for weight management and overall health.

Understanding Cordial and Weight Gain

Cordial is a concentrated, non-alcoholic syrup that is diluted with water to create a flavored drink. The primary concern with cordial, particularly regarding weight gain, lies in its sugar content. Manufacturers often use various forms of sugar, such as sucrose, high-fructose corn syrup, and fruit juice concentrate, to achieve the sweet flavor. A single serving of diluted cordial can contain as many calories as a can of soda, contributing significantly to your daily caloric intake without providing any other nutrients like protein, fiber, or healthy fats.

The Problem with Liquid Sugar

Your body processes liquid calories differently than it does solid food. When you consume a sugary drink, the brain may not register the calories in the same way, which can lead to continued hunger and a higher total calorie consumption for the day. The rapid absorption of liquid sugar also causes a spike in blood glucose levels, triggering a release of insulin. This can result in a quick crash in blood sugar, prompting cravings for more sugary or high-carb foods.

Comparing Cordial and Other Beverages

To understand the impact of cordial on weight, it's helpful to compare its nutritional profile to other common drinks. A typical regular cordial contains substantial sugar and calories, while 'no added sugar' versions use artificial sweeteners.


Beverage Type	Sugar per 100ml (Diluted)	Calories per 100ml (Diluted)	Key Nutritional Points
Regular Cordial	~4.9g (Tesco)	~21kcal (Tesco)	High in added sugar, provides empty calories.
Diet/Sugar-Free Cordial	~1.3g (CalorieKing)	~6kcal (CalorieKing)	Uses artificial sweeteners, low in calories, but doesn't build healthy habits.
Sugar-Sweetened Soft Drink	~10-16g per 375-600ml	Very high	Often has more sugar per serving than cordial, but similar nutritional deficiencies.
Water	0g	0kcal	The healthiest option for hydration.
Fruit-Infused Water	0g	Minimal	Naturally flavored, excellent alternative to sweetened drinks.
Unsweetened Herbal Tea	0g	Minimal	Adds flavor without sugar, can have health benefits.

Reading Labels and Moderation

When purchasing cordial, it's essential to read the nutrition label carefully. The ingredients are listed in descending order by weight, so if sugar is near the top of the list, the product is high in it. Also, be aware of the many names for sugar, such as sucrose, fructose, and glucose syrup. The "of which sugars" figure on the nutritional panel will give you an idea of the overall sugar content.

If you choose a low-sugar or diet cordial, remember that these products often contain artificial sweeteners. While they do not directly contribute to weight gain, some evidence suggests that they may perpetuate a preference for sweet-tasting foods and can impact the gut microbiome. For long-term health, retraining your palate to enjoy less sweet drinks is often a more sustainable approach.

Health Risks of High Sugar Intake

Beyond weight gain, consuming too much added sugar is linked to a variety of other health issues. A consistently high sugar diet is a known risk factor for developing type 2 diabetes, as it can lead to insulin resistance. It also increases the risk of heart disease by contributing to inflammation and raising blood pressure and cholesterol levels. High sugar intake can also lead to non-alcoholic fatty liver disease, as the liver struggles to process the excess fructose.

Healthier Drink Alternatives

For those looking to cut down on cordial and sugar, many delicious and hydrating alternatives exist.

Infused Water: Add sliced fruits like lemon, lime, or berries to a jug of water. Herbs such as mint or basil can also create a refreshing flavor.
Sparkling Water: Mix sparkling water with a squeeze of fresh citrus or a few berries for a fizzy drink without the sugar.
Unsweetened Tea: Brew a cup of herbal, green, or black tea and enjoy it either hot or iced.
Homemade Cordial: Create your own version using a sugar substitute like erythritol and natural fruits. This gives you full control over the ingredients and sweetness.
Coconut Water: This natural beverage is a good source of electrolytes and is generally lower in sugar than a processed cordial, though brands and flavors vary.

Conclusion

Ultimately, the answer to the question, "Can you gain weight from cordial?" is a clear yes. Regular cordial is high in added sugars, which contribute empty calories that can lead to a caloric surplus and subsequent weight gain. Furthermore, the consumption of sugary drinks is linked to other serious health risks, including type 2 diabetes and heart disease. Choosing healthier alternatives like water, herbal tea, or naturally flavored beverages is a simple and effective strategy for managing your weight and improving your overall health. By focusing on whole, unprocessed options and reducing your intake of added sugars, you can successfully limit the impact of sweetened drinks on your diet and well-being.

This content is for informational purposes only and is not medical advice. Consult a healthcare professional for personalized guidance.

Frequently Asked Questions

The calorie content can vary depending on the brand and dilution ratio, but a standard glass of prepared cordial can contain anywhere from 50 to over 100 calories, with most of those coming directly from sugar.

While 'no added sugar' cordials are low in calories and won't directly cause weight gain, they use artificial sweeteners which can maintain a preference for sweet tastes. The best long-term strategy for healthy weight management is to reduce your reliance on sweet drinks entirely.

Cordial and soda are both high in added sugar and empty calories and contribute to weight gain. The impact depends on the specific product and serving size, but a standard can of soda often contains more sugar per serving than a glass of diluted cordial.

Consuming too much liquid sugar can lead to weight gain, increased risk of type 2 diabetes, insulin resistance, and cardiovascular issues. It can also cause blood sugar spikes and crashes, leading to more cravings.

Even cordials claiming to have a high 'juice' content or using 'natural' fruit sugar can have a high sugar and energy content, which is detrimental to weight management. The sugar and energy content are often very similar to other varieties.

Start by diluting your cordial more than recommended to gradually reduce your sugar intake. Over time, swap it with healthier alternatives like fruit-infused water, unsweetened herbal tea, or sparkling water with a squeeze of fresh lemon.

Making your own cordial can give you full control over the ingredients. You can use natural, low-calorie sweeteners like erythritol or stevia to create a low-sugar alternative, but it's important to still consume it in moderation.