What are high calorie drinks?

November 2, 2025 •

4 min read

According to the CDC, people who often drink sugary drinks are more likely to experience a range of health problems, including weight gain and type 2 diabetes. Many common high calorie drinks, from sodas to fancy coffee beverages, can significantly increase daily caloric intake without providing substantial nutrients. Understanding which beverages are calorie-dense is crucial for managing health and weight effectively.

Quick Summary

This article examines what constitutes a high-calorie drink, exploring common examples like sodas, juices, and specialty coffee drinks. It also covers healthy, calorie-dense alternatives like smoothies and protein shakes, discussing their uses for weight gain and athletic performance, alongside the potential health risks of consuming excessive liquid calories.

Key Points

High-Calorie Sources: High calorie drinks often derive their energy from high levels of added sugar, natural sugars, and fats, found in sodas, fruit juices, and creamy shakes.
Liquid Calories Don't Satisfy Hunger: Unlike solid food, the body often doesn't register liquid calories as effectively, which can lead to overconsumption and weight gain.
Health Risks of Sugary Drinks: Frequent consumption of sugary drinks is linked to serious health problems, including obesity, type 2 diabetes, and heart disease.
Healthy Alternatives Exist: For specific goals like weight gain, healthy high-calorie options include homemade smoothies and nutrient-fortified shakes that are packed with protein and beneficial fats.
Mindful Swaps Reduce Calories: Simple swaps, such as replacing soda with water or fancy coffee with black coffee, can significantly lower daily liquid calorie intake.
Watch Out for 'Healthy' Drinks: Even seemingly healthy options like 100% fruit juice can be very high in sugar and calories, while lacking the fiber of whole fruit.

What Defines a High-Calorie Drink?

A beverage is generally considered high-calorie when it provides a significant amount of energy, often from sugar, fat, or a combination of both. The danger with many high-calorie drinks is that they can be consumed quickly and don't provide the same feeling of fullness or satiety as solid food. This means you might add hundreds of extra calories to daily intake without even realizing it, and without reducing consumption of solid foods. While many associate these drinks with sugary soft drinks, the category is much broader, encompassing everything from creamy lattes to nutrient-fortified medical supplements.

Common Types of High-Calorie Beverages

Sugar-Sweetened Beverages (SSBs): This is the most infamous group, including soda, sweetened teas, and fruit 'juice drinks' that are often loaded with added sugar. For instance, a single 12-ounce can of soda contains over 10 teaspoons of added sugar. Consistent consumption of SSBs is linked to obesity, type 2 diabetes, and heart disease.
Fruit Juices and Nectars: While often perceived as healthy, most commercial fruit juices contain just as much sugar and calories as a can of soda, without the beneficial fiber found in whole fruit. Options like pear or peach nectars are also calorically dense.
Specialty Coffee and Tea: Gourmet coffee drinks, such as large frappuccinos or lattes with added syrups and cream, can be loaded with calories and sugar. A single drink can contain a significant portion of a person's recommended daily calorie intake.
Alcoholic Beverages: Drinks like beer, cocktails, and other mixed drinks are high in calories and offer minimal nutritional value. The calories from alcohol can add up quickly, contributing to weight gain.
Smoothies and Milkshakes: Store-bought or fast-food smoothies and milkshakes often contain large amounts of sugar and fat from ingredients like ice cream and sweetened yogurt. Homemade versions can be a healthier alternative, allowing for control over ingredients like using whole milk, yogurt, and natural fruits.
Commercial Nutrition Shakes: Brands like Ensure Plus and Boost Plus are designed to provide a high concentration of calories and nutrients for individuals who need to gain weight or supplement their diet. They are medically formulated and differ from casual, sugary shakes.

The Risks of Excessive Liquid Calories

Excessive consumption of high-calorie drinks, particularly those high in added sugar, can have a number of negative health consequences. The body does not process liquid calories in the same way as solid food, which can lead to overconsumption. Some of the primary risks include:

Weight Gain and Obesity: Consuming liquid calories that don't satisfy hunger can cause a person to eat more overall, leading to weight gain and an increased risk of obesity.
Type 2 Diabetes: Sugary drinks can cause rapid spikes in blood sugar levels. Over time, this can lead to insulin resistance and a higher risk of developing type 2 diabetes.
Heart Disease: Research shows a strong link between sugary drinks and an increased risk of cardiovascular disease, independent of physical activity levels.
Dental Issues: The combination of sugar and acid in many beverages can erode tooth enamel, leading to cavities and other dental problems.

Comparison of Common High-Calorie Drinks


Beverage Type	Main Calorie Source	Pros	Cons
Sodas	Added Sugar	Provides quick energy	No nutritional value, linked to numerous health issues like weight gain, diabetes, and heart disease.
Smoothies (Homemade)	Fruit, milk, nut butter, protein	Customizable, can be packed with nutrients, fiber, and protein.	Store-bought versions can be high in sugar, fat, and excess calories.
Full-Fat Milk	Fat, Protein, Sugar	Good source of calcium, protein, and vitamins.	High in calories and saturated fat; can contribute to weight gain if consumed excessively.
Commercial Nutrition Shakes	Protein, Carbs, Fats, Sugar	Medically designed for high nutrient density, useful for weight gain or poor appetite.	Can be expensive and are not intended for general, casual consumption.
100% Fruit Juice	Natural Fruit Sugar	Contains vitamins and minerals from fruit.	Lacks fiber, causing rapid sugar absorption and still high in natural sugars, contributing to calorie overload.

Healthy Alternatives and Homemade High-Calorie Drinks

For those seeking to gain weight or requiring additional nutrients, healthy, high-calorie drinks are an excellent option. Homemade versions allow for complete control over ingredients and nutritional content. Here are a few examples:

Protein and Nut Butter Shake: Blend whole milk or a milk alternative with a scoop of whey or plant-based protein powder, and a generous tablespoon of peanut or almond butter. Add a frozen banana for creaminess and extra calories.
Avocado and Spinach Smoothie: Combine avocado, spinach, coconut milk, and Greek yogurt for a nutrient-dense and creamy shake. This provides healthy fats and fiber along with calories.
Oats and Yogurt Smoothie: Mix rolled oats, Greek yogurt, whole milk, and a touch of honey or maple syrup for a satiating, high-calorie drink. Oats add complex carbs and fiber.

For most people looking to reduce caloric intake, opting for water or other unsweetened beverages is the best strategy. Infusing water with fruits like lemon or cucumber can add flavor without calories. Swapping high-calorie, sugary options for black coffee, unsweetened tea, or sparkling water can significantly lower daily liquid calorie consumption.

Conclusion

High calorie drinks range from the unhealthy, sugar-laden beverages like soda and sweetened juices to beneficial, nutrient-dense shakes used for specific health goals like weight gain. Understanding the source of calories in these beverages is key to making informed dietary choices. For general health, limiting or avoiding sugary and excessively rich drinks is recommended, as liquid calories can contribute to weight gain and chronic disease without providing the same feeling of fullness as solid food. For those needing to increase their caloric intake, homemade smoothies packed with healthy fats, proteins, and nutrient-dense ingredients are a far superior choice to most commercial alternatives. Making mindful substitutions, such as choosing water or unsweetened alternatives, is a simple yet effective strategy for managing daily calorie consumption.

Frequently Asked Questions

High-calorie drinks include sugary soft drinks like soda, sweetened fruit juices, energy drinks, sports drinks, specialty coffee beverages with syrups and cream, milkshakes, and full-fat dairy products.

No, not all high-calorie drinks are unhealthy. While many are full of empty calories and added sugar, some, like homemade smoothies made with healthy fats, fruits, and proteins, or medically formulated nutrition shakes, can be beneficial for specific needs like weight gain or supplementing a poor appetite.

To avoid drinking too many liquid calories, choose water, unsweetened tea, or black coffee instead of soda or specialty coffee drinks. You can also flavor water naturally with fruit slices and limit intake of fruit juice to smaller portions.

Liquid calories can contribute to weight gain more easily than solid food. The body may not register liquid calories in the same way, so they don't produce the same feeling of fullness, leading to consuming more calories overall.

A healthy alternative is to choose black coffee or a white americano, which uses a smaller amount of milk. For flavor without the added sugar, use cinnamon or other spices instead of syrups and cream.

Yes, high-calorie drinks, particularly those designed to replenish energy and electrolytes, can benefit athletes. This includes sports drinks during intense workouts, and protein-rich shakes for muscle repair and recovery.

While 100% fruit juice contains some vitamins and minerals, its high natural sugar content can contribute to a large number of calories without providing fiber. Whole fruit is generally a healthier choice as it provides fiber, which slows sugar absorption.