What Drink Has the Highest Sugar? Unpacking the Sweet Truth

December 9, 2025 •

4 min read

According to the American Heart Association, the average American consumes 17 teaspoons of sugar daily, significantly more than the recommended limit, with sugary drinks being a major culprit. This raises a critical question for many health-conscious consumers: what drink has the highest sugar content?

Quick Summary

An examination of the sugar content in popular beverages, comparing energy drinks, sodas, and juices. This guide reveals the drinks with the most sugar per serving and concentration, highlighting the significant health concerns.

Key Points

Highest Total Sugar: Oversized fountain drinks like a 7-Eleven Super Big Gulp can contain up to 146 grams of sugar per serving, making them a top contender for total sugar volume.
Highest Sugar Concentration: Screamin Energy Max Hit was identified as having the highest sugar concentration per ounce among bestsellers, though it is less common than other drinks.
Energy Drinks are Major Offenders: Popular energy drinks like Rockstar and Monster pack high sugar levels in smaller cans, contributing heavily to overall intake.
Juice Isn't Always Healthy: Even 100% fruit juice can have very high, concentrated sugar content, lacking the fiber of whole fruit.
Hidden Sugars are Widespread: Flavored teas, coffees, and sports drinks often contain significant amounts of added sugar, disguised as healthier options.
Read the Label: Check the 'Includes Added Sugars' line on the Nutrition Facts label to find sweeteners that contribute to empty calories.
Choose Healthier Alternatives: Opt for water, unsweetened tea, or plain milk to avoid the health risks associated with excessive sugar consumption.

Unmasking the Most Sugary Culprits

When searching for what drink has the highest sugar, the answer often depends on whether you're looking at total sugar per serving or concentration per ounce. While many assume soda is the worst offender, the reality is more nuanced, with certain energy drinks and oversized fountain sodas containing jaw-dropping amounts of sugar.

Energy drinks often pack a double punch of high sugar and caffeine. A Rockstar energy drink, for example, can contain as much as 62 grams of sugar in a 16-ounce can. When it comes to total volume, however, the large sizes of fountain drinks can be even more extreme. A 7-Eleven Super Big Gulp can reportedly contain a staggering 146 grams of sugar. For concentrated sugar, a Business Insider analysis in 2017 found that Screamin Energy Max Hit was the sweetest standalone drink per ounce, dwarfing other bestsellers.

Health Implications of High Sugar Intake

Consuming high levels of sugar from drinks offers little to no nutritional value and has been linked to a host of negative health outcomes. The body rapidly absorbs liquid sugar, leading to a blood sugar spike and putting significant stress on the metabolism. Long-term, this can result in a number of chronic health issues.

Weight Gain and Obesity: The empty calories from sugary beverages contribute to weight gain and obesity, which is a major risk factor for many other diseases.
Type 2 Diabetes: Regular consumption of sugar-sweetened beverages is a key risk factor for developing insulin resistance and, eventually, type 2 diabetes.
Cardiovascular Disease: High sugar intake is associated with an increased risk of heart disease, as it can contribute to high blood pressure and other issues.
Dental Issues: The combination of high sugar and acid in these drinks erodes tooth enamel, leading to cavities and tooth decay.
Fatty Liver Disease: The liver metabolizes fructose, a common type of sugar in soft drinks. Overload from excessive intake can lead to fat accumulation and non-alcoholic fatty liver disease.

Surprising Sources of Hidden Sugar

Beyond the usual suspects like soda and energy drinks, many seemingly healthy beverages are loaded with sugar. A 15-ounce bottle of 100% apple juice can contain nearly 50 grams of sugar, a substantial amount, even if naturally occurring. The issue is the concentration; a single glass of juice contains the sugar of several whole fruits without the satiating fiber. Flavored coffee drinks, bottled teas, and sports drinks also often contain more sugar than consumers realize, with sports drinks like Gatorade having as much as 56 grams in a large bottle.

How to Identify and Reduce Sugar Intake

Becoming aware of what you're drinking is the first step toward reducing sugar intake. Learning to read nutrition labels is essential. Look for the “Includes Added Sugars” line on the label to distinguish added sweeteners from naturally occurring ones. The ingredient list also reveals the different forms of sugar used, such as high-fructose corn syrup, sucrose, and glucose syrup.

Healthier Alternatives to Sugary Beverages

Water: The best choice for hydration, with zero calories and sugar. Try infusing it with fruits or herbs for flavor.
Unsweetened Tea or Coffee: These provide a boost without the added sugars found in pre-packaged or flavored versions.
Sparkling Water: A great alternative to soda, providing the fizz without the calories. Be mindful of flavored options, which may contain artificial sweeteners.
Plain Milk: Offers nutritional value without the high sugar content of flavored milks. Contains natural sugars from lactose but no added sweeteners.

Comparative Analysis of Sugar Content in Popular Drinks

To put the sugar content into perspective, here is a comparison of various drinks based on reported values. Note that serving sizes can vary widely.


Drink Type	Example Product	Serving Size	Sugar (grams)	Equivalent Teaspoons	Source
Energy Drink	Rockstar Energy	16 oz (473ml)	62	~15.5
Fountain Soda	Super Big Gulp	64 oz	146	~40
Bottled Soda	Mountain Dew	20 oz	77	~19
Flavored Juice	Golden Circle Tropical	20 oz (591ml)	70	~17
Sports Drink	Gatorade	32 oz	56	~14
Bottled Tea	Arizona Tea	23 oz	51	~12.75
Flavored Coffee	Starbucks PSL	16 oz	50	~12.5

Conclusion

Ultimately, the question of what drink has the highest sugar reveals that the most sugary beverages are often found among energy drinks and oversized fountain sodas, with certain juices and flavored teas not far behind. The health risks, including obesity, type 2 diabetes, and heart disease, are significant and highlight the importance of being aware of what you consume. By understanding nutrition labels and opting for healthier alternatives like water or unsweetened beverages, you can make more informed decisions for your long-term health. For more information on the health impacts of sugary drinks, please visit the CDC's official website. CDC: Rethink Your Drink

Frequently Asked Questions

While it varies, a 16-ounce Rockstar energy drink contains a very high amount, around 62 grams of sugar. A Business Insider analysis also mentioned Screamin Energy Max Hit as having a very high sugar concentration per ounce.

Diet sodas contain no sugar or calories and are generally considered better for avoiding weight gain and high blood sugar compared to regular sodas. However, some studies suggest potential links between artificial sweeteners and other health issues, so moderation is key.

To calculate the sugar in a drink, find the 'Total Sugars' or 'Includes Added Sugars' value on the nutrition label in grams. Divide the total grams by 4 to get the number of teaspoons.

High consumption of sugary drinks is linked to an increased risk of obesity, type 2 diabetes, heart disease, dental cavities, and non-alcoholic fatty liver disease.

While 100% fruit juice contains naturally occurring sugars and vitamins, it lacks the fiber of whole fruit. This results in concentrated sugar intake, which can cause blood sugar spikes similar to soda. It should be consumed in moderation.

The sugar content in large fountain drinks can be alarmingly high. For example, a 64-ounce 7-Eleven Super Big Gulp can contain up to 146 grams of sugar.

You can reduce your intake by drinking more water, opting for unsweetened coffee or tea, choosing sparkling water instead of soda, and checking nutrition labels carefully for added sugars in all beverage choices.