Is a Tequila Sunrise Healthy? The Truth Behind the Sugar

December 15, 2025 •

4 min read

According to research from the Centers for Disease Control and Prevention, sugary drinks are the leading source of added sugars in the American diet. Given this, many people wonder if popular cocktails like the tequila sunrise can be considered healthy, especially with its colorful layers of orange juice and grenadine.

Quick Summary

A standard tequila sunrise is high in calories and sugar due to its ingredients, primarily grenadine and orange juice, making it an unhealthy choice for regular consumption. While tequila itself contains zero carbs, the mixers contribute to high sugar intake, which can lead to various health problems. Healthier alternatives exist for those seeking to reduce sugar without sacrificing flavor.

Key Points

High Sugar Content: A classic tequila sunrise is not a healthy drink due to the significant sugar load from grenadine syrup and fruit juice.
Empty Calories: The cocktail is high in 'empty calories' from alcohol and sugar, providing minimal nutritional benefit.
Health Risks: Regular consumption of sugary drinks can increase the risk of weight gain, type 2 diabetes, and heart disease.
Healthy Modifications: Opting for pure pomegranate juice instead of grenadine and using sparkling water can drastically reduce sugar content.
Moderate Tequila Consumption: 100% blue agave tequila, on its own, is low-calorie and carb-free, but its mixers determine the cocktail's health impact.

Unpacking the Ingredients: A Nutritional Look at a Tequila Sunrise

To determine if a tequila sunrise is truly healthy, we must examine its three core components: tequila, orange juice, and grenadine. Each ingredient contributes a distinct nutritional profile that collectively impacts the drink's overall health score.

Tequila: The Spirit's Contribution

Tequila, particularly 100% blue agave varieties, contains zero carbohydrates, fats, or protein. Its calories come entirely from the alcohol content, with a standard 1.5-ounce shot containing around 97 calories. While some limited animal studies suggest potential benefits from the agave plant, such as regulating insulin levels, the scientific evidence for human health benefits from consuming tequila is sparse and inconclusive. The USDA also does not recommend starting to drink alcohol for health benefits. It's a gluten-free spirit, which is a consideration for those with sensitivities.

Orange Juice: A Mix of Nutrients and Sugar

Orange juice is a source of valuable nutrients, including vitamin C, potassium, and antioxidants. These compounds can help protect cells, boost the immune system, and support heart health. However, it's also a significant source of natural sugar and calories. According to research, 100% fruit juices, while containing vitamins, should be limited as they have as much sugar and calories as many soft drinks. The juicing process also removes most of the beneficial fiber found in whole oranges.

Grenadine: The Sugary Culprit

Grenadine is a sweet, deep red syrup traditionally made from pomegranates, but commercial versions are often a blend of high-fructose corn syrup, water, citric acid, and artificial food coloring. It contributes a substantial amount of added sugar and calories to the cocktail with virtually no nutritional value. This concentrated sugar is the primary reason a tequila sunrise is an unhealthy choice. For example, a single cup of a tequila sunrise can contain nearly 29 grams of sugar, mostly from the grenadine and orange juice.

The Health Impact of a High-Sugar Cocktail

The excessive sugar and calorie content of a standard tequila sunrise can have several negative health consequences, especially if consumed regularly. Here are some of the key concerns:

Weight Gain: Liquid calories from sugary drinks are not as satiating as calories from solid food, often leading to overconsumption without feeling full. This can contribute to unhealthy weight gain and obesity.
Increased Chronic Disease Risk: Frequent consumption of sugary drinks is linked to a higher risk of developing chronic health problems, including type 2 diabetes, heart disease, and high blood pressure.
Empty Calories: The calories in a tequila sunrise are mostly "empty calories" because they offer little to no nutritional value beyond basic energy.

Comparison: Tequila Sunrise vs. Healthier Options


Feature	Classic Tequila Sunrise	Lightened-Up Tequila Sunrise	Tequila and Soda	Margarita on the Rocks
Tequila (1.5 oz)	97 calories	97 calories	97 calories	97 calories
Orange Juice	4-6 oz	2-3 oz (fresh squeezed)	None	None
Grenadine	0.5-0.75 oz	1 tsp (pure pomegranate juice)	None	None
Soda Water	None	Top-off	Top-off	None
Total Calories	~200-270	~130-150	~97-110	~150-200
Sugar	Very High	Low	Zero Added	Medium (can be high)
Primary Flavors	Sweet, Fruity	Citrus, Mildly Sweet	Crisp, Clean	Sweet, Sour, Citrus
Overall Health Score	Unhealthy	Better Choice	Best Choice	Varies Widely

How to Make a Healthier Tequila Sunrise

If you still crave the flavors of a tequila sunrise without the unhealthy sugar load, there are simple modifications you can make:

Reduce or Replace Grenadine: Instead of using commercial grenadine, try a small splash of pure pomegranate juice for color and a hint of tartness. Alternatively, use a sugar-free sweetener mixed with pure pomegranate juice for a comparable flavor with fewer calories.
Opt for Fresh-Squeezed Juice: Use fresh orange juice rather than a store-bought version, which may contain added sugars or preservatives. Use less orange juice and top with sparkling water instead.
Choose 100% Agave Tequila: Always use 100% agave tequila to ensure no other sugars are added during the distillation process.
Use Sparkling Water: Use sparkling water to fill the rest of the glass, adding fizz and hydration without extra calories.

Conclusion

While delicious and visually appealing, a classic tequila sunrise is not a healthy drink choice due to its high calorie and sugar content from orange juice and especially commercial grenadine. However, by understanding the nutritional impact of each ingredient and making simple substitutions, it is possible to create a significantly healthier version. Moderation is always key when it comes to alcohol consumption, regardless of how the drink is prepared. A mindful approach to ingredients can turn this classic cocktail from a sugary indulgence into a more sensible, refreshing treat.

Moderation is crucial; the USDA recommends that if alcohol is consumed, it should be in moderation—up to one drink per day for women and up to two drinks per day for men.

Frequently Asked Questions

A standard tequila sunrise can contain around 29 grams of sugar per cup, primarily from the grenadine and orange juice, which is very high for a single drink.

Yes, you can make a low-calorie version by using a smaller amount of fresh orange juice, replacing grenadine with a splash of pure pomegranate juice, and topping with sparkling water instead of additional mixers.

On its own, 100% agave tequila contains zero carbohydrates and is low in calories, making it a better choice than many other liquors. However, any potential health benefits are limited and shouldn't be the sole reason for consumption.

A great substitute for grenadine is pure pomegranate juice. It provides a similar tart, fruity flavor and a deep red color without the excessive added sugar and corn syrup found in most commercial brands.

Most alcoholic drinks contain empty calories, as the calories come from the alcohol itself and offer minimal nutritional value. This is especially true for spirits, and even more so for sugary cocktails like the tequila sunrise.

Liquid calories, especially from sugary drinks, don't provide the same feeling of fullness as solid foods. This makes it easy to consume a large amount of calories without feeling full, often leading to overconsumption and weight gain.

High intake of added sugar is linked to an increased risk of weight gain, obesity, type 2 diabetes, heart disease, high blood pressure, and chronic inflammation.