Is There a Lot of Sugar in Squash?

December 14, 2025 •

2 min read

Some popular supermarket squashes contain more sugar per glass than a chocolate bar, according to a recent analysis. This surprising fact raises a critical question for many health-conscious consumers: is there a lot of sugar in squash, and how can you navigate the often-misleading nutritional information to make healthier choices for yourself and your family?

Quick Summary

The amount of sugar in squash varies significantly by brand, type, and whether it has added sugar. While some can be surprisingly high in sugar, a wide array of 'no added sugar' options are available. This article examines the different types of squash, explains how to interpret nutrition labels, and provides guidance on selecting healthier, low-sugar versions.

Key Points

Not all squash is low in sugar: The sugar content varies significantly between brands, with some containing surprising amounts of added sugar.
Check the 'no added sugar' label: Opt for versions marked 'no added sugar' or 'sugar-free' to avoid the high levels of free sugars found in many full-sugar varieties.
Read nutrition labels carefully: Don't rely on 'high juice' claims; check the 'Carbohydrates of which sugars' line on the nutritional information panel to be sure.
Excess sugar is bad for health: High intake of free sugars from beverages is linked to health problems like weight gain, diabetes, and dental issues.
Water is the best choice: While low-sugar squash can be an occasional alternative, plain water should remain the primary source of hydration.
Don't overdo fruit juice either: Unsweetened fruit juice also contains 'free sugars' and should be consumed in moderation, with the NHS recommending a limit of 150ml per day.

The Hidden Sugar in Your Favorite Squash

Many people perceive squash as a healthy, low-calorie drink, but this is often not the case. The sugar content varies significantly between brands, with many containing high levels of 'free sugars' added during manufacturing. Unlike the natural sugars found in fruit juice, these added sugars, when consumed excessively, are linked to health issues such as weight gain, type 2 diabetes, heart disease, and dental problems.

High-Sugar Offenders

A 2024 analysis highlighted that certain full-sugar squashes and cordials contain particularly high sugar levels. Some brands can have up to 12g of sugar per serving, which is more than double a young child's recommended daily limit and nearly half an adult's. The World Health Organization (WHO) advises limiting free sugars to less than 10% of total energy intake, ideally below 5%. For an adult, this is roughly 50g (about 12 teaspoons) per day. A single glass of a high-sugar squash can consume a significant portion of this allowance.

'No Added Sugar' Alternatives

There is a growing market for low-sugar and 'no added sugar' squashes, with many brands offering these options. These products typically use artificial sweeteners like sucralose and acesulfame K, providing sweetness without the sugar. While the use of artificial sweeteners is sometimes debated, they are generally considered safe. Choosing these alternatives is an effective way to reduce sugar intake. Look for 'no added sugar' or 'sugar-free' labels and check the nutritional information to avoid 'high juice' options that can still contain significant sugar.

Comparison Table: Sugar Content in Drinks

Here is a comparison of approximate sugar content (per 200ml serving) in various drinks. Values may vary by brand.


Beverage Type	Approximate Sugar (g) per 200ml	Notes
High-Sugar Squash (e.g., Rose's Lime)	9.6g - 12g	High levels of added sugar.
Full-Sugar Ribena	8.4g - 10.5g	Very high in added sugar.
'No Added Sugar' Squash (e.g., Robinsons)	< 1g	Sweetened with artificial sweeteners.
Unsweetened Fruit Juice (e.g., Orange)	16g - 20g	Contains natural fruit sugars; limit intake.
Cola (full-sugar)	~22g	Extremely high in added sugar.
Diet Cola	0g	Artificially sweetened.
Plain Tap Water	0g	Healthiest for hydration.

Making Healthier Choices with Squash

Making informed beverage choices is important for a healthier diet:

Read Labels: Check the 'Carbohydrates of which sugars' line. Low-sugar products have 5g or less per 100g.
Choose 'No Added Sugar': Opt for these versions to avoid significant added sugar.
Prioritize Water: Water should be the main drink; use squash sparingly.
Dilute More: If using full-sugar squash, dilute it more than recommended.
Limit Fruit Juice: Unsweetened juice contains 'free sugars'. The NHS suggests limiting it to 150ml daily.

Conclusion: The Bottom Line on Sugar in Squash

Not all squash is low in sugar. Many contain high levels of added sugar, but numerous 'no added sugar' options are available. By reading labels and choosing wisely, you can reduce sugar intake. Treat high-sugar squash as an occasional drink and prioritize water for daily hydration. Visit the British Heart Foundation for more information on healthier drinks.

Frequently Asked Questions

No, not all squash is high in sugar. The sugar content depends heavily on the brand and whether it has added sugar. Many 'no added sugar' or 'sugar-free' squashes are available, which use artificial sweeteners to provide flavor without the sugar load.

The most reliable way is to check the nutrition label on the back of the bottle. Look at the 'Carbohydrates of which sugars' figure. Products with 5g or less of sugar per 100g are considered low in sugar.

Both sugar-free and no-added-sugar squashes are sweetened with artificial sweeteners rather than sugar. The 'no added sugar' label indicates that no sugar has been added beyond the naturally occurring sugars from the fruit ingredients.

Sweeteners like acesulfame K and sucralose, which are used in 'no added sugar' squashes, are recognized as safe to consume. They provide sweetness without the calories and blood sugar impact of sugar, though some concerns about their long-term health effects remain and research continues.

Not necessarily. While fruit juice contains natural fruit sugars, these are still considered 'free sugars' and can be high. The NHS recommends limiting unsweetened fruit juice and smoothies to no more than 150ml a day to manage sugar intake.

Excessive consumption of high-sugar squash can contribute to a range of health problems, including weight gain, obesity, type 2 diabetes, dental decay, and heart disease.

To reduce sugar intake from drinks, prioritize plain water, opt for 'no added sugar' squash, dilute standard squash more than recommended, and gradually reduce the amount of sugar added to hot drinks or cereal.