Do Aguas Frescas Have a Lot of Sugar? An In-Depth Look

November 2, 2025 •

4 min read

According to a 2024 study, aguas frescas contribute a nontrivial amount of added sugars to the diets of many Mexican and Mexican-American adults. So, do aguas frescas have a lot of sugar? The answer depends heavily on the recipe and preparation, with homemade versions allowing for the most control over sugar levels.

Quick Summary

The sugar content in aguas frescas varies significantly based on preparation. While traditional recipes often use added sugar, homemade versions allow for less or zero added sweetener. Commercial and street-vendor varieties are more likely to contain high amounts of sugar, comparable to other sweetened beverages, necessitating attention to portion sizes and ingredients.

Key Points

Variable Sugar Content: The amount of sugar in aguas frescas depends on whether they are homemade, commercially prepared, or bought from a street vendor; homemade versions offer the most control.
Natural vs. Added Sugar: High levels of added sugars are common in many store-bought varieties, while homemade drinks can rely on the natural sweetness of ripe fruits.
Choose Healthy Alternatives: Reducing sugar can be achieved by using naturally sweet fruits, opting for alternative sweeteners like agave, or simply infusing water with fruits and herbs.
Read Labels Carefully: Commercial aguas frescas and horchatas can contain sugar levels comparable to sodas, so it is important to check the nutritional information.
Homemade Offers Control: Making your own agua fresca is the best way to ensure minimal sugar and maximum nutritional benefit, as you can control all ingredients and retain beneficial fiber.

The Surprising Truth About Sugar in Aguas Frescas

Aguas frescas, or “fresh waters,” are a vibrant and refreshing staple of Mexican and Latin American culture. Made by blending fresh fruit, grains, or flowers with water and a sweetener, they offer a hydrating alternative to many processed drinks. However, the amount of sugar can vary dramatically, from naturally low levels in some homemade drinks to high concentrations in commercial varieties. Understanding these differences is key for anyone watching their sugar intake.

Traditional Versus Commercial Aguas Frescas

Traditional homemade aguas frescas, such as agua de jamaica (hibiscus) or agua de sandía (watermelon), are often prepared with a minimal amount of sugar to enhance the natural flavors of the main ingredient. In contrast, mass-produced or commercially prepared aguas frescas often contain significant amounts of added sugar, sometimes on par with sodas. A key difference lies in the use of fresh, ripe fruit versus syrups or concentrates that may contain high-fructose corn syrup.

Factors Influencing Sugar Content

The sugar level in an agua fresca is not a fixed number. Several factors play a role, including:

Ripeness of Fruit: Ripe, in-season fruit like watermelon or mango is naturally sweeter, requiring less (or no) added sweetener.
Added Sweeteners: Many recipes call for sugar, agave nectar, or honey. The quantity added directly affects the final sugar count.
Preparation Method: Homemade versions offer full control over ingredients. Street vendors and commercial brands may add more sugar to appeal to a wider audience and ensure consistency.
Type of Agua Fresca: Varieties made with naturally sweet fruits have different sugar profiles than those made with grains or flowers. For instance, horchata (a rice-based version) often includes condensed milk, significantly increasing its sugar and calorie count.

Healthier Alternatives to Reduce Sugar

For those who want to enjoy the refreshing taste of aguas frescas without the high sugar content, several simple modifications can be made:

Use Ripe, Sweet Fruit: Choosing naturally sweet, seasonal fruits like ripe watermelon, cantaloupe, or pineapple can reduce or eliminate the need for added sweetener.
Substitute Sweeteners: Instead of refined sugar, try using a smaller amount of agave, honey, or a sugar alternative like stevia or monk fruit extract. Coconut water can also be used as a naturally sweet base.
Use Fruit-Infused Water: For a very low-sugar option, simply infuse water with fresh fruit slices, herbs like mint or basil, and a squeeze of lime juice.
Add Fiber: Leaving the pulp in your homemade agua fresca provides additional dietary fiber, which can help regulate blood sugar levels.
Dilute with Water or Seltzer: If you find a store-bought version too sweet, dilute it with plain water or sparkling water to cut down the sugar concentration.

Comparison Table: Sugar Content in Different Beverages


Beverage (approx. 12 fl oz serving)	Estimated Sugar Content (g)	Key Takeaway
Soda (e.g., Cola)	39-42 g	Very high sugar, no nutritional value beyond calories.
Commercial Bottled Agua Fresca	20-40+ g	Variable, but often comparable to soda; check the label.
Homemade Watermelon Agua Fresca	15-25 g	Contains natural fruit sugars and often less added sugar.
Homemade Hibiscus Agua Fresca	10-20 g	Often tart, requires less sweetener than fruity versions.
Unsweetened Fruit-Infused Water	0-5 g	Extremely low in sugar, relying only on natural fruit sweetness.
Store-Bought Horchata	35-45+ g	Often contains high levels of sugar from both rice and added sweeteners.

Recipe for a Low-Sugar Watermelon Agua Fresca

This simple recipe emphasizes the natural sweetness of ripe watermelon, reducing the need for excessive added sugar. It's a perfect example of how delicious and refreshing a homemade, lower-sugar version can be.

Ingredients:

4 cups cubed, seedless watermelon
2 cups cold water
Juice from 1 lime
1-2 teaspoons agave nectar or desired sweetener (optional)
Fresh mint leaves for garnish (optional)

Instructions:

Blend: Place watermelon cubes, 1 cup of cold water, and lime juice in a blender. Blend until smooth.
Strain (Optional): For a smoother texture, pour the mixture through a fine-mesh strainer into a pitcher. Skipping this step retains the natural fiber.
Adjust Sweetness: Stir in the optional agave nectar, tasting as you go. If your watermelon is very ripe, you might not need any. Add the remaining water.
Serve: Pour over ice and garnish with fresh mint leaves for a refreshing finish.

Conclusion: The Bottom Line on Aguas Frescas and Sugar

Ultimately, whether aguas frescas have a lot of sugar is a matter of preparation and origin. While they can be a healthier alternative to sodas and juices, especially when homemade, consumers should be mindful of store-bought versions that may contain high amounts of added sugar. Making your own empowers you to control the ingredients and sweetness, ensuring a delicious and genuinely healthy drink. By choosing ripe, fresh fruit and minimizing or replacing added sweeteners, you can enjoy all the vibrant flavor of this traditional Mexican beverage with significantly less sugar.

Explore more healthy recipes and nutrition tips on reputable food and wellness blogs.

Frequently Asked Questions

No, the amount of sugar can vary greatly. Traditional homemade aguas frescas often use less sugar to let the fruit's natural flavor shine. However, many commercial versions and those from street vendors may contain high levels of added sugar, so it's important to be aware of the source.

Yes, when prepared with minimal or no added sugar, aguas frescas are a healthier choice than most sodas. They are typically made with fresh ingredients, providing vitamins and hydration without the high levels of processed sugar found in soda.

Absolutely. By using very ripe and naturally sweet fruits like watermelon, mango, or cantaloupe, you can often make a delicious agua fresca without any added sweetener. Tasting the fruit beforehand will help you determine if extra sweetness is needed.

For low-sugar options, you can use natural sweeteners in moderation like agave nectar or honey, or non-nutritive sweeteners such as stevia or monk fruit. For subtle, natural sweetness, consider using coconut water as part of your liquid base.

Leaving the fruit pulp does not decrease the sugar content, but it does add dietary fiber. This fiber helps slow the absorption of sugar into your bloodstream, which can reduce the blood sugar spike compared to drinking just the juice.

Commercial aguas frescas often use high-fructose corn syrup or refined sugar as a primary sweetener. Some also use fruit juice concentrates that contain added sugars, leading to a higher overall sugar count.

You can check the nutrition label for the 'Total Sugars' and 'Added Sugars' content. Products with high sugar counts per serving, or with high-fructose corn syrup listed as a top ingredient, are likely high in sugar.