How much sugar is a double double?
The term "double double" is a beloved Canadian slang for a coffee with two creams and two sugars, most famously associated with the Tim Hortons coffee chain. However, the implied simplicity of the name hides a surprising amount of sugar, especially when compared to recommended daily intake. The actual sugar content of a Tim Hortons double-double far exceeds the four grams (one teaspoon) one might expect from two packets of sugar, due to the standard portion sizes used by the chain and the added lactose from the cream itself. Understanding the exact nutritional breakdown can be eye-opening for regular consumers looking to manage their sugar intake.
The surprising nutritional facts
The sugar content in a double-double varies based on the size of the coffee ordered, as the amount of cream and sugar added is scaled up proportionally. Here is a breakdown based on publicly available nutritional information:
- Small Double-Double: Approximately 16 grams of sugar.
- Medium Double-Double: Contains about 21 to 22 grams of sugar.
- Large Double-Double: Comes in at roughly 26 grams of sugar.
- Extra-Large Double-Double: Contains around 31 grams of sugar.
To put this into perspective, the American Heart Association recommends that most adult women consume no more than 25 grams (about 6 teaspoons) of added sugar per day, while for men, the recommendation is 36 grams (about 9 teaspoons). Even a single medium double-double can put you close to, or even over, the daily limit for women.
Where does all the sugar come from?
The discrepancy between the expected "two sugars" and the actual sugar content is a common point of confusion. The extra sweetness is a result of two main factors:
- Standard Portions: The pumps used by Tim Hortons to dispense sugar for a "double" deliver more than the equivalent of two standard sugar packets or teaspoons. One Toronto Star article estimated a medium contains 18 grams of sugar from the dispenser alone, with more from the cream. The standard sugar packet contains about 4 grams of sugar.
- Lactose in Cream: The two portions of cream also contribute to the overall sugar count. Cream naturally contains milk sugar, or lactose, which adds to the total carbohydrate and sugar content of the final beverage. A medium coffee might contain around 4 grams of sugar from the cream, on top of the added sugar from the dispenser.
Double-double vs. other popular options
To better understand the scale of the sugar in a double-double, it can be helpful to compare it with other beverages and treats. The following table illustrates how a medium Tim Hortons double-double stacks up against other items, highlighting its significant sugar contribution:
| Item | Calories | Total Sugars (g) |
|---|---|---|
| Medium Double-Double | ~230 | ~21 |
| 50g Caramilk Bar | ~240 | ~26 |
| Medium Hot Chocolate | ~380 | ~58 |
| Medium Iced Capp | ~330 | ~42 |
| Small Unsweetened Iced Latte | ~90 | ~9 |
As the table shows, a medium double-double has a comparable amount of sugar to a chocolate bar, and significantly less than some of Tim Hortons' more indulgent offerings like an Iced Capp or hot chocolate. However, it is still a substantial amount for a single morning drink.
Making a healthier choice
If you are a fan of the double-double but are conscious of your sugar intake, several simple changes can make a big difference. Many people opt for a less sweet version without sacrificing their coffee ritual.
Tips for Reducing Sugar in Your Coffee:
- Order a "single single": This reduces your cream and sugar to one portion each, cutting the sugar content by a significant amount. A medium with one cream and one sugar has about 11 grams of sugar.
- Go black with milk: Removing the cream and sugar entirely and adding just a splash of milk can slash calories and eliminate added sugars. Black coffee is the healthiest option.
- Try artificial sweeteners: While not for everyone, using a zero-calorie sweetener is an option to get the sweetness without the sugar.
- Downsize your drink: Switching from a large to a medium can save you 5 grams of sugar per serving, and from a medium to a small, another 5 grams.
Conclusion
The double-double is a Canadian staple, but its name is misleading when it comes to its sugar content. What sounds like a simple, two-scoop beverage is actually a calorie and sugar-dense drink due to the high volume of added sugar and the natural sugars in the cream. For those monitoring their health, it's crucial to be aware that a single medium double-double can contain more than 20 grams of sugar, equivalent to eating a chocolate bar. By understanding these facts, you can make informed decisions and enjoy your coffee in a way that better aligns with your personal health goals. For further nutritional details, you can consult the Tim Hortons official nutrition guide.
