What Liquids Contain Carbohydrates? A Comprehensive Guide

December 20, 2025 •

4 min read

A single 12-ounce can of regular cola contains as much as 39 grams of carbohydrates, all from added sugar. This statistic highlights that many common drinks are significant, and sometimes unexpected, sources of carbs, making it crucial to understand what liquids contain carbohydrates when monitoring your intake.

Quick Summary

Many beverages, both sweetened and natural, are notable sources of carbs. Common examples include sugary sodas, fruit juices, and milk, while options like water and black coffee are typically carb-free.

Key Points

Sugary drinks are high in carbs: Regular sodas, sweetened teas, and fruit drinks are major sources of added sugars and simple carbohydrates.
Milk contains natural carbs: Cow's milk contains natural sugar called lactose, with about 12 grams of carbs per cup, regardless of fat content.
Juice is a concentrated carb source: Even 100% fruit juice provides a high concentration of simple sugars, and lacks the fiber found in whole fruit.
Smoothies vary in carb content: The carbohydrate level in a smoothie depends heavily on its ingredients, especially the ratio of fruits to vegetables and added sweeteners.
Many options are carb-free: Water, unsweetened coffee and tea, and plain sparkling water are excellent zero-carb beverage choices.
Diet drinks are zero-carb, but with a caveat: While artificially sweetened beverages contain no carbs, some health professionals caution against relying on them due to potential metabolic effects.
Alcoholic beverage carbs differ: Pure spirits are carb-free, while beer and mixed drinks can contain varying, and often high, amounts of carbohydrates.

The Basics of Liquid Carbohydrates

Carbohydrates are one of the body's primary energy sources. While we often think of carbs in solid foods, they are a major component of many beverages. The type and amount of carbohydrate can vary significantly, from the natural sugars (lactose in milk, fructose in fruit) to added sugars like high-fructose corn syrup in sodas. Understanding the difference is key to making informed dietary choices.

Simple versus Complex Carbs in Liquids

Simple Carbohydrates: These are sugars like glucose, fructose, and sucrose, which are quickly absorbed by the body, leading to a rapid spike in blood sugar. They are found in high concentrations in soda, most fruit juices, and sports drinks.
Complex Carbohydrates: These are typically starches or fibers that take longer to digest and release energy more slowly. In liquid form, complex carbs are less common but can be found in some vegetable juices or homemade smoothies that contain ingredients like oats.

Common Liquids High in Carbohydrates

Many popular drinks are loaded with carbs, often from added sugars that provide energy without much nutritional value.

Sugary-Sweetened Beverages (SSBs)

This category includes some of the highest-carb liquids available. Regular sodas, sweetened iced teas, and various energy drinks are typically loaded with added sugars. For example, a 16 oz can of a popular energy drink can contain 54 grams of carbs. Overconsumption of SSBs is linked to weight gain and chronic diseases.

Fruit Juices and Fruit Drinks

While 100% fruit juice contains natural fruit sugar (fructose), it is still a concentrated source of carbs. The process of juicing removes the fiber found in whole fruit, allowing the sugar to be absorbed much more rapidly. Fruit drinks and cocktails often have even higher carb counts due to added sugars.

Milk and Milk Alternatives

Dairy products contain lactose, a natural sugar. The carbohydrate content is similar across different types of cow's milk, whether it's whole, 2%, or skim. A cup of cow's milk provides about 12 grams of carbs. However, unsweetened alternatives like almond milk and coconut milk are significantly lower in carbs.

Smoothies

Smoothies can be a healthy choice, but their carb content depends entirely on the ingredients. A smoothie made with whole fruits and vegetables will contain more fiber than juice, but blending breaks down this fiber, still causing a relatively quick absorption of sugars compared to eating the whole fruit. Add-ins like sweetened yogurt, fruit juice bases, or extra sweeteners can drastically increase the total carb count.

Alcohol

The carb content of alcoholic beverages varies widely. Pure spirits like vodka, tequila, and gin are carb-free, but they are often mixed with sugary sodas or juices that add significant carbs. Beer contains carbohydrates from the brewing process, while wine typically has fewer carbs, especially dry varieties.

Low-Carb and Zero-Carb Liquid Options

For those looking to minimize carb intake, several beverages are safe choices.

Water: The best and most fundamental hydration option, water is completely carb-free.
Unsweetened Coffee and Tea: Black coffee and plain tea contain virtually no carbohydrates. The carb count increases only when sugar, sweetened creamers, or milk are added.
Sparkling Water and Seltzer: Unsweetened sparkling water provides a bubbly alternative to plain water without any carbs or calories.
Diet and Sugar-Free Drinks: Many diet sodas and 'zero-sugar' products use artificial sweeteners that have no calories or carbs. However, some studies suggest these sweeteners may impact metabolism and cravings.
Bone Broth: A savory, flavorful liquid with minimal to no carbs, depending on the preparation.

Comparison Table: Carb Content in Common Beverages


Beverage (approx. 8 oz / 1 cup)	Carbohydrates (grams)	Sugar Type	Notes
Regular Cola	~27 g	Added Sugars	Extremely high in added sugar.
100% Orange Juice	~26 g	Natural Fructose	High carb count due to removed fiber.
Whole Cow's Milk	~12 g	Natural Lactose	Contains natural sugars, protein, and fat.
Sports Drink (Standard)	~21 g (per 12 oz)	Added Sugars	Designed for quick energy during exercise.
Unsweetened Soy Milk	~4-5 g	Minimal Natural	A low-carb plant-based option.
Unsweetened Almond Milk	~1-2 g	Minimal Natural	A very low-carb plant-based option.
Black Coffee / Tea	0 g	None	Carb-free without added sweeteners.
Water / Seltzer	0 g	None	The ultimate carb-free beverage.

Making Informed Beverage Choices

Selecting a beverage involves more than just taste; it's about understanding the nutritional impact. For daily hydration, plain water remains the healthiest and most carb-free option. For flavor, unsweetened coffee, tea, and sparkling water are excellent alternatives. When consuming beverages with natural carbs, like milk or 100% fruit juice, consider portion sizes and overall dietary goals. Reducing intake of sugary-sweetened beverages is one of the most effective ways to cut back on excess sugar and calories. For more information on making healthy carbohydrate choices, you can refer to the CDC's guidance on Choosing Healthy Carbs.

Conclusion: Understanding the Liquid Landscape

From the obvious sugars in soda to the natural lactose in milk, a wide spectrum of liquids contain carbohydrates. By familiarizing yourself with these sources, you can make more conscious and healthier beverage choices that align with your dietary needs. Prioritizing low-carb options like water and unsweetened drinks helps reduce sugar intake, while mindful consumption of higher-carb liquids ensures a balanced diet. Ultimately, the healthiest choices are often the simplest ones.

Frequently Asked Questions

No. While most calorie-containing beverages derive their energy from carbohydrates (sugars), some get calories from other macronutrients. For example, a bone broth or coffee with heavy cream contains calories primarily from protein or fat, with very few carbohydrates.

Artificial sweeteners are sugar substitutes that provide sweetness with no calories or carbohydrates. Beverages labeled 'diet,' 'zero sugar,' or 'sugar-free' typically use these sweeteners and have a carb count of zero.

No, 100% fruit juice is not a low-carb drink. While it contains natural sugars rather than added sugars, the high concentration of fructose without the balancing effect of fiber makes it a high-carbohydrate liquid.

The most common carb-free liquids include water, plain sparkling water, black coffee, and unsweetened tea. Pure spirits like vodka and gin are also carb-free before mixers are added.

No. A cup of skim milk and a cup of whole milk contain nearly identical amounts of carbohydrates, approximately 12 grams, which come from the natural milk sugar (lactose). The primary difference is the fat content.

Some health experts are cautious about diet soda because the artificial sweeteners may disrupt gut bacteria, potentially increase sugar cravings, and affect metabolic processes, even without providing carbohydrates.

Not necessarily. A smoothie's carb content depends on its ingredients. While fruit-heavy or juice-based smoothies are high in carbs, a smoothie made with mostly low-carb vegetables, protein powder, and healthy fats (like avocado) can be very low in carbohydrates.