How much sugar is in a glass of cordial?

December 30, 2025 •

4 min read

According to some sources, a single 2-litre bottle of regular cordial can contain as many as 140 teaspoons of sugar, a shocking figure that makes understanding exactly how much sugar is in a glass of cordial critically important for health-conscious consumers. While the taste may be tempting, the concentrated sugar content can quickly contribute to your daily intake limits, with potential negative health implications.

Quick Summary

Cordial's sugar content varies significantly by brand, type, and dilution, with a standard glass potentially containing multiple teaspoons of sugar. Understanding these levels is vital for managing daily sugar intake and making informed choices about healthier beverage options.

Key Points

High Sugar Content: A single glass of regular cordial can contain several teaspoons of sugar, potentially accounting for a large portion of your daily limit.
Check Labels and Dilution: The sugar content listed on bottles is for the concentrate; always calculate based on your dilution ratio for an accurate gram count.
Health Risks: High intake of sugary cordial is linked to weight gain, type 2 diabetes, dental problems, and increased risk of heart disease.
'No Added Sugar' Isn't Sugar-Free: These options use artificial sweeteners and may still contain natural fruit sugars, and some experts suggest they may still train taste buds to crave sweetness.
Healthy Alternatives: Excellent alternatives to cordial include plain water, infused water with fresh fruits, or herbal teas.
Gradual Reduction: Transitioning to less sugar is easier when done gradually, allowing your taste buds to adjust over time.

Unpacking the Sugar in Your Cordial

Many people underestimate the amount of sugar in cordial because it is diluted with water. The deceptive nature of this concentrated syrup means that even a small amount can lead to a high-sugar drink. The exact sugar content depends on several factors, including the brand, the type (regular, high-juice, or no-added-sugar), and the dilution ratio used.

Typical Sugar Content in a Glass

While figures vary, health guidelines show that a 250ml glass of prepared blackcurrant cordial can contain over 22g of sugar. This is roughly equivalent to 5.5 teaspoons of sugar, a substantial amount for a single drink. For a different product, a 250ml serving could contain 18.1g of sugars, highlighting the variability. To put this into perspective, the World Health Organization recommends that adults consume no more than 25-50g (approximately 6 to 12 teaspoons) of free sugars per day for optimal health. A single glass of cordial could therefore account for a large percentage of this recommended daily intake.

Calculating the Sugar Yourself

Reading the nutrition label on the cordial bottle is the most accurate way to determine the sugar content. Labels often list the amount of 'Sugars' per 100ml. However, this figure is for the concentrated syrup, not the final drink. To calculate the sugar in your glass, follow these steps:

Check the dilution ratio: The label will specify a recommended ratio, such as 1 part cordial to 4 parts water.
Determine the amount of concentrate: For a 250ml glass, a 1:4 ratio means you would use 50ml of cordial (1/5 of 250ml).
Multiply the concentrate's sugar content: If the label states 49g of sugar per 100ml of concentrate, then a 50ml serving contains 24.5g of sugar (49g/100ml * 50ml).
Convert to teaspoons (optional): Since one teaspoon is approximately 4g of sugar, you can divide the total grams by 4. For 24.5g, this would be over 6 teaspoons.

The Health Risks of High Sugar Intake

Regular consumption of sugary beverages like cordial is linked to a range of health issues. These drinks contain high amounts of added sugar and offer minimal, if any, nutritional value beyond simple carbohydrates. The health risks include:

Weight Gain and Obesity: Liquid calories from sugary drinks do not provide the same feeling of fullness as solid food, making it easy to consume excess calories without compensating later. This can lead to weight gain, which is a major risk factor for chronic diseases.
Type 2 Diabetes: High sugar intake from these beverages causes blood sugar levels to spike rapidly, leading to insulin resistance over time. Studies have shown a significant link between high sugar-sweetened beverage consumption and an increased risk of developing type 2 diabetes.
Poor Dental Health: The combination of sugar and acids (like citric acid, common in cordials) can cause tooth erosion and decay. Even sugar-free varieties can be acidic and pose a risk to dental enamel.
Heart Disease: Excessive sugar consumption has been linked to a higher risk of cardiovascular diseases. The metabolic effects of high sugar intake can negatively affect blood pressure, triglycerides, and cholesterol levels.

Healthier Alternatives and Better Choices

Fortunately, there are many ways to enjoy a flavorful, refreshing drink without the high sugar content. Making simple switches can have a significant positive impact on your health and sugar intake.

Here are some healthy alternatives to cordial:

Infused water with fresh fruits like lemon, lime, cucumber, or berries.
Herbal teas (iced or hot) with no added sugar.
Unsweetened sparkling water with a splash of 100% fruit juice, keeping the juice portion small to control sugar intake.
Homemade cordial made with less sugar and natural ingredients.
Drinking plain, filtered tap water, which is the best option for hydration.

Choosing Low-Sugar or No-Added-Sugar Options

Many brands now offer 'No Added Sugar' or 'Diet' cordials. While these are a better alternative to regular sugary versions, it's important to read the label carefully. 'No Added Sugar' products may still contain naturally occurring fruit sugars, and they often use artificial sweeteners to replicate the taste. Although these sweeteners typically don't affect blood sugar levels, some studies suggest they may increase cravings for sweet foods. For overall health, reducing your reliance on intense sweetness is beneficial.

Cordial Comparison Table


Drink Type	Sugars per 250ml Glass (approx.)	Teaspoons of Sugar (approx.)	Notes
Regular Cordial	18.1g - 24.5g	4.5 - 6 teaspoons	High in calories and added sugar.
No-Added-Sugar Cordial	0.8g	Less than 1 teaspoon	Uses artificial sweeteners; still contains natural sugars.
Standard Soda (Cola)	27g - 40g	6.75 - 10 teaspoons	Often higher in sugar than cordial, no nutritional benefit.
Plain Water	0g	0 teaspoons	The healthiest and most hydrating choice.

Making the Switch to Healthier Hydration

Transitioning away from high-sugar cordials can be a gradual process. One strategy is to slowly reduce the amount of cordial you add to your water over time. Your taste buds will adapt, and you will eventually find highly sweetened drinks less appealing. Another tip is to keep a water bottle with you and experiment with natural flavourings. The British Heart Foundation provides excellent resources on transitioning to healthier drink choices for better cardiovascular health.

In conclusion, the sugar content in a glass of cordial is often much higher than consumers realise and poses a significant risk to health when consumed regularly. By being mindful of nutrition labels, understanding dilution ratios, and opting for healthier alternatives like plain or naturally flavoured water, you can make a positive change for your well-being. Prioritising these low-sugar choices helps in managing weight, protecting dental health, and reducing the risk of chronic metabolic diseases associated with excessive sugar intake.

Frequently Asked Questions

While sugar-free cordial is a lower-calorie option, it often contains artificial sweeteners and can still be acidic, which poses a risk to dental enamel. Many health experts recommend choosing plain water over any sweetened drink.

The amount varies by brand and dilution, but a typical 250ml glass of regular cordial can contain approximately 4.5 to 6 teaspoons of sugar.

Frequent consumption of high-sugar cordial can contribute to weight gain, an increased risk of developing type 2 diabetes, dental erosion, and potential issues with cardiovascular health.

To reduce the sugar, you can simply use less cordial concentrate and more water when diluting. For a healthier approach, you can also switch to unsweetened alternatives or infuse water with natural fruits.

Yes, both regular and sugar-free cordials can contribute to dental problems. Regular cordial's sugar content fuels bacteria that cause decay, while the high acidity of many cordials can erode tooth enamel over time.

Great healthy alternatives include plain water, sparkling water infused with fresh fruit or herbs like mint, and unsweetened herbal tea. These options provide flavor without the high sugar content.

Find the recommended dilution ratio (e.g., 1 part cordial to 4 parts water). For a 250ml glass, use 50ml of concentrate. Multiply the sugar per 100ml from the label by 0.5 (for 50ml) to get the sugar content per glass.