Is Horchata a Sugary Drink? Unpacking the Sweet Truth

November 19, 2025 •

4 min read

According to the USDA, a standard cup of horchata can contain around 27 grams of total sugar, including 27 grams of added sugar. While this popular drink is known for its creamy, sweet taste, the reality of its sugar content largely depends on how it is prepared and served, making the question 'Is horchata a sugary drink?' more complex than it appears.

Quick Summary

This article explores whether horchata is a sugary drink by examining traditional recipes, regional variations, and nutritional information. It breaks down the factors that influence its sweetness, compares it to other popular beverages, and offers tips for making healthier, lower-sugar versions at home.

Key Points

Traditional recipes are often high in sugar: Mexican horchata is typically sweetened with granulated sugar, sometimes combined with condensed milk, resulting in a high sugar content.
Sugar content varies by preparation: The amount of sugar in horchata depends on the recipe. Homemade versions allow for precise control over the amount and type of sweetener used.
Nutritional profile is comparable to other sweet drinks: A standard serving of traditional horchata can have a sugar level similar to that of soda or sweet tea.
Healthy alternatives exist: Using natural sweeteners like dates, honey, or maple syrup can significantly reduce the refined sugar content.
It can be part of a healthy diet in moderation: While traditional horchata can cause blood sugar spikes, a lower-sugar, homemade version can be a nutritious and hydrating beverage.
Regional variations play a role: The sweetness and flavor profile differ across regions, with Spanish versions often being less sweet than their Mexican counterparts.

What Makes Horchata Sweet?

Horchata's sweetness is a defining characteristic, but not all versions are created equal. The sweetness primarily comes from the added sugar, which is a key component in most traditional Mexican and Central American recipes. However, the amount can vary dramatically based on the preparation method and ingredients used. A street vendor's recipe might be much sweeter than a homemade version where the sugar can be controlled.

The Role of Added Sugar in Traditional Recipes

Traditional Mexican horchata, made from soaked rice, cinnamon, and water, relies heavily on granulated sugar for its flavor profile. The rice provides the creamy base, while the sugar balances the cinnamon spice and enhances the overall palatability. Some recipes may also use condensed milk or evaporated milk, further increasing the sugar and calorie count. The inclusion of these ingredients is what elevates a basic rice beverage into a decadent and sweet treat, placing it firmly in the category of sugary drinks when made in this traditional style.

Regional Differences and Sweetness Levels

The sweetness of horchata isn't universal; it changes based on its regional origin. For example, the original Spanish horchata de chufa, made from tiger nuts, is often less sweet and has a more earthy flavor than the Mexican rice-based version. In contrast, some variations, like Puerto Rican horchata, can include condensed milk and rum, which can contribute to an even higher sugar content.

This regional variation means that simply calling all horchata 'sugary' is an oversimplification. The consumer must consider the specific recipe and origin to gauge its sweetness and overall health profile.

Nutritional Breakdown and Comparison

To understand if horchata is a sugary drink, it's helpful to look at its nutritional facts and compare it to other popular sweet beverages. The table below illustrates the approximate sugar content of a standard 8-ounce (about 240 ml) serving of each drink.


Beverage Type	Main Ingredients	Approximate Sugar Content (per 8 oz)	Potential Health Impact
Traditional Horchata	Rice, milk, sugar, cinnamon	20-30g	High in added sugar; can cause blood sugar spikes
Diet Soda	Carbonated water, artificial sweeteners	0g	Contains no sugar, but artificial sweeteners may have their own health considerations
Orange Juice (from concentrate)	Water, orange juice concentrate	22g	High in natural sugars, but lacks fiber; contributes to overall sugar intake
Sweet Tea	Tea, sugar	20-30g	High in added sugar, similar to traditional horchata
Unsweetened Horchata (dates/honey)	Rice, nuts, dates/honey, spices	Varies (often lower)	Reduced or no refined sugar; fiber from dates can slow sugar absorption
Flavored Water	Water, fruit flavor, optional sweeteners	0-10g	Can be a good low-sugar alternative, depending on the brand

The comparison shows that a traditionally prepared horchata has a sugar content comparable to other common sugary drinks like sweet tea and fruit juice. The key differentiator is often the type of sugar and whether it's added during preparation or naturally occurring. With horchata, the high concentration of added sugar is the primary concern for those watching their intake.

How to Reduce Sugar in Homemade Horchata

For those who love the taste of horchata but are mindful of their sugar intake, there are many ways to make a healthier version at home. The main advantage of homemade horchata is complete control over the ingredients, especially the sweetener.

Alternative Sweeteners

Medjool Dates: Blending pitted dates with the rice and water adds natural sweetness and some fiber, which can help mitigate blood sugar spikes.
Honey or Maple Syrup: These natural liquid sweeteners can be used in smaller quantities to achieve a desired level of sweetness.
Stevia or Monk Fruit: For a zero-calorie, sugar-free option, these natural sweeteners can be used to taste.
Coconut Sugar: This unrefined sugar has a lower glycemic index than regular table sugar and adds a slightly nutty flavor.

Dairy-Free and Lighter Options

Almond or Oat Milk: Substituting traditional milk with unsweetened almond or oat milk can reduce sugar and make the drink dairy-free.
Adjusting Proportions: Simply reducing the amount of granulated sugar added is the most straightforward way to lower the overall sweetness.

Ingredients for a Healthier Recipe

To make a healthier, date-sweetened version, you can follow these simple steps:

Soak 1 cup of long-grain white rice, 1-2 cinnamon sticks, and ½ cup of pitted dates in 4 cups of water for 6-8 hours or overnight.
Blend the mixture in a high-speed blender until completely smooth.
Strain the liquid through a fine-mesh sieve or nut milk bag to remove the solids.
Return the strained liquid to the blender and add 2 cups of unsweetened almond milk and 1½ teaspoons of vanilla extract.
Blend again and chill before serving over ice.

Is Horchata a Healthy Beverage?

While a traditionally sugary horchata can lead to blood sugar spikes and contributes to excess calorie intake, a homemade version with reduced sugar can be a part of a balanced diet. It offers hydration and, depending on the ingredients, provides vitamins, minerals, and antioxidants from cinnamon and nuts. The key is mindful consumption and opting for healthier homemade alternatives whenever possible.

Conclusion

In conclusion, whether horchata is a sugary drink depends heavily on its recipe and preparation. Most versions found in restaurants or made with traditional recipes contain significant amounts of added sugar, classifying them as sugary beverages. However, by making it at home with natural sweeteners and alternative milks, it is possible to enjoy this flavorful drink with a much lower sugar content. Understanding these variations allows consumers to make informed choices that align with their dietary goals while still enjoying this beloved cultural refreshment.

For more information on making healthier homemade versions, consider resources on plant-based cooking like The Roasted Root blog for their naturally sweetened recipe.

Frequently Asked Questions

Yes, traditional Mexican horchata is often high in added sugar. Standard recipes frequently use granulated sugar, and sometimes condensed milk, to achieve its characteristic creamy and sweet flavor.

To reduce the sugar in horchata, you can use natural, unrefined sweeteners like Medjool dates, honey, maple syrup, or zero-calorie sweeteners such as stevia. Making it at home gives you full control over the sweetness level.

It depends on the region. Mexican horchata is typically made from soaked rice, while the original Spanish version, horchata de chufa, is made from tiger nuts. Other regional variations may use seeds, nuts, or a combination.

When consumed in excess, the high sugar content in traditional horchata can contribute to health issues like blood sugar spikes. However, healthier homemade versions with less refined sugar can be enjoyed in moderation as part of a balanced diet.

Mexican horchata is traditionally dairy-free, made with soaked rice and water. Some recipes, however, add dairy milk for extra creaminess, so it's best to check ingredients if you have a dairy restriction.

The sugar content of a traditional horchata can be comparable to or even higher than some sodas on a per-serving basis. The key difference is that horchata often provides some nutritional value, while soda offers little to none.

People with diabetes should be mindful of their horchata consumption due to its high carbohydrate and sugar content, which can cause blood sugar spikes. Opting for a sugar-free, homemade version or enjoying a very small portion with a fiber-rich meal may help.

A great low-sugar alternative is to make homemade horchata using natural sweeteners like dates or maple syrup, or using unsweetened almond or oat milk. You could also try other aguas frescas, like agua de jamaica, which can be made with less sugar.