Is Ginger Ale High in Sugar? The Surprising Truth

October 16, 2025 •

4 min read

A single 12-ounce can of commercial ginger ale can contain around 36 grams of added sugar, which is nearly three-quarters of the entire daily value based on a 2,000-calorie diet. The question, 'Is ginger ale high in sugar?' is therefore answered with a resounding 'yes' for most mainstream varieties, dispelling the myth that it's a 'healthier' soft drink option.

Quick Summary

Most commercial ginger ale brands are laden with sugar, similar to other sodas, rather than offering significant health benefits from ginger. While some artisanal versions use real ginger, many rely on artificial flavoring and high-fructose corn syrup. Healthy, low-sugar alternatives are available for those seeking the taste without the excess sweeteners.

Key Points

High Sugar Content: Most commercial ginger ale contains a high amount of added sugar or high-fructose corn syrup, on par with other soft drinks.
Lack of Real Ginger: Contrary to popular belief, many mainstream ginger ale brands use artificial flavoring instead of real ginger root, offering none of the health benefits associated with the spice.
Not a Health Food: Despite its reputation, ginger ale is considered a soda and should be consumed in moderation, especially if sweetened with refined sugar.
Sugar-Free Alternatives: Diet or zero-sugar ginger ales use artificial sweeteners, which eliminate sugar but introduce other ingredients with debated health implications.
Healthy Options Exist: For the true benefits of ginger, opt for alternatives like homemade ginger ale, ginger tea, or low-sugar fermented ginger beer made with real ginger.
Authenticity Matters: Check the label; products made with real ginger and less sugar offer a more authentic and potentially healthier experience than conventional brands.

The Hidden Sugar in a 'Healthier' Soft Drink

For years, ginger ale has held a reputation as a gentler, more natural soda, often recommended for upset stomachs. However, the nutritional reality reveals a different story, with most commercial brands packing a significant amount of sugar into each serving. The perception that it is a healthy option is largely unfounded, particularly when compared to the benefits of actual ginger root. This section explores why most ginger ale is not the mild health tonic it's often mistaken for.

How Much Sugar Is Really in Ginger Ale?

When you look at the nutrition label of a standard 12-ounce can of a popular commercial ginger ale, the numbers are clear: it contains anywhere from 30 to 40 grams of sugar. For comparison, a 12-ounce can of Coca-Cola has about 39 grams of sugar, placing commercial ginger ale firmly in the same category as other sugar-sweetened soft drinks. The source of this sweetness is typically high-fructose corn syrup, a key ingredient in many mass-market sodas that is associated with an increased risk of obesity, type 2 diabetes, and other health issues.

The Lack of Real Ginger Benefits

Another critical distinction is the difference between commercial ginger ale and actual ginger. While ginger root is celebrated for its antioxidant and anti-inflammatory properties, and its ability to soothe nausea and aid digestion, most commercial ginger ales contain very little, if any, real ginger. Instead, they use artificial flavorings to mimic the taste. The potential health benefits attributed to ginger are not present in these beverages. This disconnect means that when you reach for a commercial ginger ale, you are mostly consuming carbonated water and a hefty dose of sugar, with none of the nutritional perks.

What About Diet and Zero-Sugar Options?

For those looking to avoid sugar, diet or zero-sugar ginger ale varieties are readily available. These versions swap sugar and high-fructose corn syrup for artificial sweeteners like aspartame, acesulfame potassium, and stevia. While these alternatives are calorie-free and do not contain sugar, they come with their own set of considerations. Some studies suggest that artificial sweeteners may have potential impacts on gut bacteria and metabolism, while others raise concerns about side effects like headaches in sensitive individuals. The health implications of long-term consumption are still a subject of ongoing research and debate.

Ginger Ale vs. Ginger Beer: A Sweetness Showdown


Feature	Commercial Ginger Ale	Ginger Beer (Traditional)
Sugar Content	High; typically contains high-fructose corn syrup.	Can also be high, but uses real sugar; often has less sugar than ale.
Ginger Content	Usually artificial flavoring with little to no real ginger.	Made with fresh ginger root, providing a more potent flavor and potential benefits.
Taste Profile	Milder, sweeter, and more subtle.	Stronger, spicier, and more pungent, with a noticeable 'bite'.
Appearance	Clear and golden.	Often cloudy or opaque due to real ginger.
Production	Artificially carbonated.	Traditionally fermented, which produces natural carbonation.
Health Perception	Mistakenly seen as a health tonic; is essentially soda.	Contains real ginger, potentially offering genuine digestive benefits despite sugar.

Healthier Alternatives and Homemade Options

If you want the real benefits of ginger without the high sugar content, many healthier alternatives and homemade options exist. These provide the digestive and antioxidant properties of ginger without relying on excess sweeteners or artificial ingredients.

Simple Homemade Ginger Ale Recipe

Ingredients: Fresh ginger, sparkling water, a natural sweetener like honey or maple syrup, and lemon or lime juice.
Instructions: Simmer chopped or grated fresh ginger in water to create a ginger concentrate. Once cooled, strain the liquid, add your desired sweetener, and mix with sparkling water for a refreshing and authentic ginger ale experience. This approach allows complete control over the sugar content.

Other Healthier Choices

Ginger Tea: A simple and effective option, ginger tea can be made by steeping fresh ginger root in hot water. It provides the full benefits of ginger without any added sugar.
Kombucha: Fermented drinks like kombucha can offer a fizzy texture and health benefits, with some versions featuring a strong ginger flavor. Look for varieties with lower sugar content.
Infused Sparkling Water: For a zero-sugar option, simply add slices of fresh ginger and a squeeze of lemon to a glass of plain sparkling water.

Conclusion

In conclusion, the assumption that ginger ale is a low-sugar or healthy soft drink is misleading. The majority of commercial ginger ales are high in added sugar—often high-fructose corn syrup—and contain little to no actual ginger, classifying them as conventional sodas. While they may be recommended for an upset stomach due to tradition, they provide none of the genuine digestive or anti-inflammatory benefits of real ginger. For those seeking an authentic ginger experience with real health benefits, choosing a low-sugar ginger beer, making homemade ginger ale, or opting for ginger tea are far superior alternatives. Always read the label and be mindful of ingredients, as quality and nutritional content can vary dramatically between brands.

Frequently Asked Questions

Many mass-market commercial ginger ales contain very little, if any, real ginger root, relying instead on artificial flavorings to achieve their taste. Some higher-end or traditional brands do use real ginger.

While traditionally used for nausea, the high sugar content and lack of real ginger in many commercial brands mean they offer minimal real digestive benefits. The carbonation can sometimes settle a stomach, but ginger tea or fresh ginger are more effective alternatives.

A standard 12-ounce can of commercial ginger ale typically contains between 30 and 40 grams of added sugar, which is comparable to other popular sodas.

Diet ginger ale contains no sugar or calories, but uses artificial sweeteners. While it avoids sugar, some research suggests artificial sweeteners may have their own health considerations regarding metabolism and gut health.

Ginger beer is traditionally brewed and fermented with real ginger, giving it a stronger, spicier flavor and often a cloudier appearance. Ginger ale is typically a milder, sweeter, artificially carbonated beverage.

Yes, you can easily make homemade ginger ale by combining a simple syrup made from fresh ginger and a natural sweetener like honey or maple syrup with sparkling water or club soda. This allows you to control the sugar content entirely.

Yes, some artisanal or craft brands offer ginger ale and ginger beer made with real ginger and less sugar. Checking the ingredients list for real ginger and lower sugar content is key.