The Surprising Sweetness of a Double Double
The iconic Tim Hortons extra large double double is a beloved beverage for many Canadians. However, the convenience and comfort of this daily drink mask a nutritional reality that may surprise some consumers. A standard extra large double double, which is made with two portions of cream and two portions of sugar, packs a significant punch of both sugar and calories. Understanding the breakdown of this popular coffee is the first step toward making more informed dietary choices.
At 34 grams of sugar, the extra large double double contains more than the daily recommended sugar intake for many adults, according to health guidelines. For context, that is roughly equivalent to eight and a half teaspoons of sugar, a quantity far greater than most people expect when ordering. The sugar comes primarily from the added portions, and this doesn't account for the natural sugars found in the cream.
Breaking Down the Nutritional Impact
The sugar content is just one part of the nutritional profile. The extra large double double also contains 300 calories, with 18 grams of total fat. This calorie load, especially when consumed daily, can contribute to weight gain over time if not balanced with an active lifestyle. For someone aiming for a 2,000-calorie diet, this single beverage accounts for 15% of their daily calorie intake, all from a morning pick-me-up.
Nutritional breakdown of an Extra Large Double Double (Canada, 2025):
- Calories: 300
- Total Fat: 18g
- Saturated Fat: 11g
- Carbohydrates: 35g
- Sugars: 34g
- Protein: 3g
Making Healthier Choices at Tims
For those who love their coffee but want to reduce their sugar and calorie intake, there are plenty of alternative options. Small changes can make a big difference over time without sacrificing your coffee ritual. Switching from an extra large to a smaller size is an obvious first step. Opting for milk instead of cream is another effective strategy, as is reducing the number of sugars you add.
Here are some ways to reduce the sugar in your coffee:
- Order a coffee with a single cream and a single sugar, or a "single-single".
- Substitute the cream for milk to reduce fat and calories.
- Request less sugar, asking for a half-portion or using a sugar substitute.
- Try drinking black coffee or tea, which have no added sugar or cream.
- Consider a small cappuccino or latte, which can be much lower in sugar than a double double.
Comparing Double Double Sizes
The amount of sugar and calories in a double double varies significantly by size. Below is a comparison table using data from the Tim Hortons January 2025 Nutrition Guide to show how the numbers scale up.
| Size | Calories | Sugar (g) |
|---|---|---|
| Small Double Double | 130 | 16 |
| Medium Double Double | 200 | 21 |
| Large Double Double | 250 | 27 |
| Extra Large Double Double | 300 | 34 |
As the table clearly illustrates, the size of your coffee has a direct impact on the nutritional load. Upgrading from a medium to an extra large adds over 100 calories and 13 grams of sugar to your drink.
The Long-Term Impact of High Sugar Intake
Consistent consumption of high-sugar beverages like the extra large double double can have long-term health consequences. A diet high in added sugars has been linked to an increased risk of obesity, type 2 diabetes, fatty liver disease, and heart disease. Public health experts have consistently highlighted the need for greater awareness regarding hidden sugars in everyday food and drink items. Making small, conscious changes to your coffee order is a simple yet effective way to manage your sugar intake and improve your overall metabolic health.
Conclusion
An extra large double double from Tim Hortons contains a substantial 34 grams of sugar, a figure that is easy to overlook when grabbing a coffee on the go. By understanding this nutritional information, consumers are empowered to make healthier choices that better align with their dietary goals. Whether it's opting for a smaller size, choosing milk instead of cream, or simply cutting back on the sugar, every step helps reduce your daily intake of added sugars. Your coffee ritual can still be enjoyable without the extra sugar hit, paving the way for better health in the long run. For detailed nutritional information, visit the official Tim Hortons Nutrition and Allergens page.
