How much sugar is in cloudy lemonade? A nutritional breakdown

December 21, 2025 •

5 min read

According to a 2014 analysis cited by The Guardian, some traditional fizzy drinks like cloudy lemonade were found to contain more sugar than Coca-Cola. This raises a key question for many consumers: how much sugar is in cloudy lemonade? The answer varies significantly depending on whether it's a store-bought brand, a diet version, or a traditional homemade recipe.

Quick Summary

The sugar content of cloudy lemonade is not uniform, differing substantially across various commercial brands, homemade recipes, and low-sugar alternatives. Several well-known brands feature sugar levels comparable to or exceeding standard fizzy drinks, while diet options contain very little. Traditional homemade versions often use high amounts of added sugar, but offer greater control over ingredients.

Key Points

Check Labels: Commercial cloudy lemonade sugar content varies widely, from over 8g per 100ml in traditional brands to less than 0.5g in diet versions.
Homemade Means Control: While traditional recipes use large amounts of sugar, making your own lemonade allows you to control and reduce the sweetness level.
Look for Low-Sugar Options: Many brands offer 'no added sugar' or 'diet' cloudy lemonades that use artificial sweeteners to keep sugar and calorie counts low.
Embrace Healthy Alternatives: You can create delicious, naturally sweetened lemonades using fruit juice (like pineapple), herbs, or sugar-free sweeteners such as stevia.
Mind Daily Intake: A single serving of high-sugar cloudy lemonade can consume a large portion of your recommended daily sugar limit.
Read the Fine Print: The presence of 'cloudy' doesn't guarantee a healthy, low-sugar product; always review the nutritional information.
Dilute Your Drink: For a simple reduction in sugar, dilute high-sugar lemonade with plain or sparkling water.

The Sweet Truth: How Brands Compare

While cloudy lemonade offers a refreshing and zesty flavour, its sugar content is a major factor to consider for those monitoring their intake. Commercial brands vary widely in their nutritional profiles. Traditional cloudy lemonades often contain a high concentration of sugar per 100ml, while diet or 'no added sugar' versions can significantly reduce this amount. For example, a comparison of some popular options reveals a substantial difference:

Kingsdown Cloudy Lemonade: Contains 8.6g of sugar per 100ml. This is a very high amount for a single soft drink and quickly adds up, especially when consumed in standard serving sizes (e.g., a 330ml can would contain nearly 28.4g of sugar). For context, the NHS recommends adults have no more than 30g of free sugars a day.
Ben Shaws Cloudy Lemonade: This brand has a sugar content of 4.7g per 100ml, which is notably lower than Kingsdown but still a significant source of sugar. A 330ml can would have around 15.5g of sugar.
Bon Accord Cloudy Lemonade: Contains 4.6g of sugar per 100ml, very similar to the Ben Shaws product. It's important to remember that these figures are per 100ml, and the total sugar in a typical serving can be much higher.

Conversely, diet or 'no added sugar' versions are formulated to dramatically reduce sugar levels by using artificial sweeteners. Brands like Sainsbury's and Waitrose offer such alternatives, with Waitrose's No Added Sugar Cloudy Lemonade containing only 0.6g of sugar per 250ml serving. This makes low-sugar options a viable alternative for those watching their calorie and sugar intake.

Traditional vs. Diet: A Table Comparison

The following table illustrates the stark difference in sugar content between traditional and 'no added sugar' versions of cloudy lemonade, based on available nutritional information.


Brand	Product	Sugar per 100ml	Sweetener Type
Kingsdown	Cloudy Lemonade	8.6g	Sugar
Ben Shaws	Cloudy Lemonade	4.7g	Sugar
Waitrose	No Added Sugar Cloudy Lemonade	<0.5g	Sweeteners
Sainsbury's	Diet Cloudy Lemonade	<0.5g	Sweeteners (e.g., sucralose)

This comparison highlights the importance of checking labels, as not all cloudy lemonades are created equal. The difference between a high-sugar option and a diet alternative can be over 8g of sugar per 100ml, which has a considerable impact on daily intake.

Homemade Cloudy Lemonade: Controlling the Sweetness

For many, homemade lemonade is the gold standard, offering a fresh taste without preservatives. However, recipes for traditional cloudy lemonade often call for large quantities of sugar. Recipes found in search results, for example, recommend using between 1 and 3 cups of white sugar for a batch. This means a standard glass of homemade lemonade could easily contain a significant amount of sugar, depending on the recipe's ratio and dilution. The advantage of making your own is the ability to control the ingredients precisely. You can start with a basic recipe and then gradually reduce the amount of sugar to find a balance that suits your taste. Some alternative sweeteners that can be used include honey, stevia, or agave nectar. The best approach is to add a small amount of sweetener at a time, tasting as you go, until you reach your desired sweetness level.

How to Reduce Sugar in Your Homemade Cloudy Lemonade

Gradual Reduction: Instead of cutting sugar out completely, try reducing the amount by a quarter each time you make a new batch. Your taste buds will adjust over time.
Natural Sweeteners: Substitute white sugar with natural alternatives. Stevia is a zero-calorie option, while honey provides sweetness with a different flavour profile.
Fruity Twist: Enhance sweetness naturally by adding other fruit juices. Pineapple juice, for instance, can add sweetness and a tropical flavour without needing as much added sugar.
Use Sugar-Free Concentrates: Instead of making syrup from scratch, consider using a sugar-free lemonade concentrate, as suggested by some recipes. This saves time and ensures a low sugar outcome.
Herbal Infusions: Infuse your lemonade with mint or other herbs. The fresh, aromatic flavour can make the drink feel more complex and less reliant on sweetness.

Healthier Alternatives to High-Sugar Lemonade

If you are a fan of lemonade but want to avoid the high sugar content, several delicious and healthy alternatives exist. These options allow you to enjoy a refreshing drink without the guilt.

Naturally Sweetened Lemonades: Recipes like the Sparkling Hibiscus Lemonade or Pink Lemonade use natural ingredients and sweeteners like honey or stevia to create a sweet and tangy drink without refined sugar.
Fruit-Infused Water: Add lemon slices, mint, and other fruits to a jug of water for a subtle, refreshing flavour. While not a classic lemonade, this is a sugar-free way to enjoy a lemon drink.
Pineapple-Based Lemonade: Use fresh pineapple juice blended with lemon juice and sparkling water for a tropical, naturally sweetened alternative.
Herbal Tea Lemonades: Brew a batch of green tea, hibiscus tea, or other herbal tea, let it cool, and combine it with fresh lemon juice and a sugar-free sweetener. This adds a depth of flavour and potential health benefits.
Sparkling Water and Lemon: Simply add fresh lemon juice and a touch of a preferred sweetener (or none at all) to sparkling water. It's the simplest and most direct way to get that lemonade flavour with minimal additions.

Understanding Your Daily Sugar Intake

The World Health Organization recommends that both adults and children reduce their daily intake of free sugars to less than 10% of their total energy intake. For an adult of a healthy body weight, this amounts to roughly 50g of sugar per day. Consuming a single 330ml serving of a high-sugar cloudy lemonade, such as Kingsdown's, which contains almost 28.4g of sugar, can take up over half of this daily allowance in one go. Regularly consuming high-sugar beverages is linked to an increased risk of weight gain, type 2 diabetes, and dental decay. Choosing low-sugar or homemade options gives you greater control and helps you stay within recommended guidelines, promoting better overall health.

Conclusion

In summary, the sugar content of cloudy lemonade is far from uniform and can range from almost none in diet versions to very high in traditional, full-sugar options and homemade recipes. For a health-conscious consumer, the key is to be aware and selective. Reading nutrition labels on commercial products and exercising moderation when making homemade versions are the most effective strategies. For those looking to significantly reduce their sugar intake, exploring the variety of delicious and naturally sweetened alternatives is an excellent option. Ultimately, enjoying the refreshing flavour of cloudy lemonade doesn't have to come at the cost of your health goals; a little awareness and a few simple adjustments can make all the difference.

Frequently Asked Questions

Not necessarily. The 'cloudy' appearance typically comes from lemon juice pulp or lemon comminute, but does not indicate lower sugar. Both cloudy and clear lemonades can be high in sugar, and you must check the nutritional label to be certain.

Yes, homemade cloudy lemonade can be made sugar-free by using zero-calorie sweeteners like stevia, monk fruit, or erythritol instead of traditional white sugar. You can also use fruit for natural sweetness.

The recommended daily intake of free sugars for adults is no more than 30g. A single 330ml can of some high-sugar lemonades can contain nearly this entire amount. Anything over a couple of grams per 100ml should be considered a sugary treat rather than a casual beverage.

The terms are often used interchangeably, but 'diet' typically means the product contains artificial sweeteners, while 'no added sugar' means no additional sugar was added beyond what is naturally present (though natural sugars can still exist in fruit juice). Both are very low in sugar.

Cloudy lemonade made from concentrate can have varying levels of sugar. Some brands use fruit juice from concentrate that contains natural sugars, and may also add extra sweeteners. Always check the nutrition information, as it depends on the specific brand's recipe.

Yes, for a more natural approach, you can sweeten homemade lemonade with honey, agave nectar, or fruit purees like pineapple or blackberry. However, these are still forms of sugar, so moderation is key.

High-sugar cloudy lemonade is not a suitable drink for individuals with diabetes due to its high sugar content and potential impact on blood glucose. However, diet or sugar-free versions, which use artificial sweeteners, can be consumed in moderation, but a physician or dietitian should be consulted first.