What is a sugar-free squash drink? A nutritional breakdown

November 6, 2025 •

4 min read

Over half of UK households regularly purchase squash, with 'sugar-free' options often marketed as a healthier alternative to sugary soft drinks. But what is a sugar-free squash drink really, and what are the specific ingredients and health implications you should be aware of? This guide will delve into the details.

Quick Summary

A sugar-free squash drink is a low-calorie concentrated syrup made with water, fruit flavourings, and artificial or non-sugar sweeteners. It serves as a replacement for sugary drinks but requires careful consideration regarding its ingredients, dental impact, and suitability for children.

Key Points

Definition: A concentrated liquid that is diluted with water, sweetened with artificial or non-sugar sweeteners instead of sugar.
Key Ingredients: Typically contains water, a small percentage of fruit juice from concentrate, flavourings, colours, preservatives, and sweeteners.
Sugar vs. Sweetener: 'Sugar-free' products have less than 0.5g sugar per 100ml, while 'no added sugar' varieties can still contain naturally occurring sugars from fruit.
Dental Health Risk: The high acidity from ingredients like citric acid can erode tooth enamel over time, regardless of the absence of sugar.
Hydration: Diluted sugar-free squash can help with hydration, but plain water is the best and most natural choice.
Children's Consumption: Health experts advise against giving beverages with artificial sweeteners to younger children to help avoid a preference for sweet tastes.
Consider Alternatives: Alternatives like fruit-infused water or homemade cordials offer flavour without artificial additives and acids.

Understanding the Composition of Sugar-Free Squash

A sugar-free squash drink is a concentrated liquid that, when diluted with water, creates a flavoured beverage. Unlike traditional versions that use sugar for sweetness, these products rely on non-sugar sweeteners. The base of most commercial squashes consists of:

Water
Fruit juice from concentrate (usually in a small proportion, around 5-10%)
Flavourings
Colourings
Preservatives, such as potassium sorbate and sodium benzoate

The key distinction lies in the sweeteners. Instead of sugar, manufacturers add intense sweeteners to achieve a sweet taste without the calories. Common examples found in sugar-free squash include:

Aspartame (often used in combination with acesulfame K)
Acesulfame K
Sucralose
Saccharin
Steviol glycosides (derived from the stevia plant)

These sweeteners provide sweetness at a much higher intensity than sugar, meaning only tiny amounts are needed. It is important to note that many sugar-free options also contain additional ingredients like acidity regulators (e.g., citric acid and sodium citrate) to balance the flavour.

Sugar-Free vs. 'No Added Sugar' Squash

It is crucial to understand the difference between labels when choosing a product. The terminology can be misleading for health-conscious consumers.

Sugar-Free: This label indicates that the product contains less than 0.5 grams of sugar per 100ml. To achieve this, all added sugars are removed and replaced with artificial or non-sugar sweeteners. These drinks are very low in calories.
No Added Sugar: This means no extra sugar was added during processing. However, the drink may still contain naturally occurring sugars from the fruit juice concentrate. For example, a 'no added sugar' fruit squash will still have some fructose from the fruit. The calorie content will be higher than a 'sugar-free' version but lower than a full-sugar alternative.

For those managing conditions like diabetes, checking the total sugar content on the nutrition label is vital, as 'no added sugar' products can still impact blood glucose levels.

Potential Health Implications to Consider

Choosing a sugar-free squash is not without its own set of potential pros and cons, which need to be weighed against its sugary counterparts.

Impact on weight management

By replacing high-calorie sugary beverages with low-calorie sugar-free options, a reduction in overall calorie intake is possible, potentially aiding weight management. However, some studies on artificial sweeteners show conflicting results regarding weight. Some evidence suggests they do not significantly contribute to long-term weight loss and may even be associated with other health issues.

Effects on dental health

Many assume that sugar-free drinks are safe for teeth. However, this is a common misconception. While the absence of sugar eliminates the risk of decay from bacteria feeding on sugar, most squashes contain high levels of acid, such as citric acid, to provide flavour. This acidity can lead to tooth enamel erosion over time, especially with frequent consumption.

Concerns about gut health and other risks

Emerging research suggests that certain artificial sweeteners may negatively impact gut microbiome health. This area is still under investigation, but it highlights that replacing sugar with sweeteners may not be a perfect solution for gut health. Additionally, some studies have linked long-term, high-dose consumption of non-sugar sweeteners to an increased risk of certain health conditions in adults. The World Health Organization (WHO) has recommended against relying on non-sugar sweeteners for weight control.

Is Sugar-Free Squash Hydrating?

Because a diluted sugar-free squash is over 90% water, it certainly contributes to your daily fluid intake and can help with hydration. For those who find plain water unappealing, a flavoured drink can encourage increased fluid consumption. Some research has shown that other drinks, including diluted squash, can have hydrating properties similar to water. However, plain water remains the most natural and best option for hydration, free from artificial additives and acids.

Recommendations for Children

UK health experts and organisations, like the Scientific Advisory Committee on Nutrition (SACN), advise against giving drinks with artificial sweeteners to younger children, especially those under five. This is to prevent a preference for sweet tastes from developing early in life. For older children, sweeteners may help reduce sugar intake temporarily, but water or milk should remain their primary beverages.

Making a Smarter Choice: Tips and Alternatives

Here is a simple comparison to help you understand your options:


Feature	Regular Squash	Sugar-Free Squash	'No Added Sugar' Squash
Primary Sweetener	Added Sugar (e.g., Sucrose)	Non-sugar Sweeteners (e.g., Sucralose, Aspartame)	Naturally Occurring Fruit Sugars
Calories	High	Very Low	Low to Moderate
Sugar Content	High	<0.5g per 100ml	Contains natural sugars
Acidity (Dental Risk)	High, combines with sugar risk	High, risks enamel erosion	High, risks enamel erosion
Additives	Flavourings, colours, preservatives	Flavourings, colours, preservatives, sweeteners	Flavourings, colours, preservatives

For a more natural approach to flavouring your water, consider these alternatives:

Fruit-Infused Water: Add slices of lemon, lime, cucumber, berries, or oranges to your water for a hint of flavour. You can also add fresh mint or rosemary.
Herbal Teas: Brew herbal or fruit teas and serve them chilled over ice for a tasty, low-calorie beverage.
Homemade Cordial: Create your own version using fruits and natural, calorie-free sweeteners like stevia, allowing you to control the ingredients entirely.

Conclusion

Ultimately, a sugar-free squash drink is a tool for reducing sugar consumption, but it is not a perfect health food. While low in calories, its ingredients, particularly artificial sweeteners and acids, carry their own considerations for dental health, gut health, and overall nutritional value. Water remains the gold standard for hydration, and the best long-term strategy for flavouring drinks may be to opt for natural alternatives like fruit-infused water or to enjoy sugar-free squash in moderation. Consumers should always read labels carefully to understand exactly what they are drinking and make informed choices for their personal health needs.

For more information on sweeteners, visit the NHS website.

Frequently Asked Questions

Sugar-free squash is a concentrate made primarily from water, a small amount of fruit juice concentrate, flavourings, colourings, and preservatives. Crucially, it uses artificial or natural non-sugar sweeteners like sucralose, aspartame, or acesulfame K for sweetness instead of sugar.

Yes, sugar-free squash can be harmful to teeth. While it lacks sugar, it contains acids like citric and phosphoric acid, which can cause tooth enamel erosion over time. This makes teeth weaker and more susceptible to decay, just like sugary drinks.

Sugar-free squash is mostly water when diluted, so it does contribute significantly to your fluid intake. While studies suggest some flavoured drinks can hydrate similarly to water, plain water remains the best option as it is free from acids and artificial additives.

Regulatory bodies generally consider approved artificial sweeteners safe in the quantities consumed in food and drinks. However, recent guidelines from the World Health Organization suggest they may not be beneficial for long-term weight management and advise against their use in children.

Experts, including the UK's Scientific Advisory Committee on Nutrition, recommend that young children, especially under five, should avoid drinks with artificial sweeteners. This encourages a preference for less sweet tastes, with water and milk being the best choices.

A 'sugar-free' product contains almost no sugar (less than 0.5g/100ml) and uses sweeteners. 'No added sugar' means no sugar was added during processing, but the product still contains naturally occurring sugars from the fruit, making its calorie content higher than a sugar-free version.

By offering a low-calorie alternative, sugar-free squash can help reduce overall calorie intake if used to replace sugary drinks. However, the effect is not guaranteed, as some evidence suggests artificial sweeteners might increase cravings for sweet foods.

Healthier alternatives include flavouring plain water with fresh fruit slices, herbs like mint or rosemary, or cucumber. You can also make your own cordial at home using fruits and natural, non-sugar sweeteners to control the ingredients entirely.