What soft drink has the most sugar?

January 9, 2026 •

3 min read

According to the American Heart Association (AHA), the average American consumes around 17 teaspoons of sugar daily, more than double the recommended amount. For those seeking to reduce their intake, knowing what soft drink has the most sugar is a critical first step towards a healthier lifestyle.

Quick Summary

An analysis of popular beverages reveals which ones contain the highest amounts of sugar, with some energy drinks and large fountain sodas topping the charts. Compare the sugar content of various brands and learn about the health implications of excessive consumption.

Key Points

Highest Sugar Offenders: The soft drinks with the most sugar are typically supersized fountain drinks and specific high-caffeine energy drinks, which can contain well over the daily recommended sugar limit in a single serving.
Serving Size Matters: A beverage's total sugar count is heavily dependent on its serving size, with larger bottles and cups containing far more sugar than a standard 12-ounce can, even if the sugar-per-ounce is comparable.
Health Consequences: Frequent consumption of sugary soft drinks is linked to serious health problems, including type 2 diabetes, obesity, and dental issues.
Energy Drinks are Sugary: Many energy drinks are among the most sugary beverages on the market, with brands like Monster and Rockstar containing extremely high levels of added sugar.
Better Alternatives: To reduce sugar intake, healthier beverage alternatives include water infused with fruit, unsweetened iced tea, or sparkling water with natural flavoring.

Understanding Sugar Content in Soft Drinks

When considering which soft drink has the most sugar, it is essential to look beyond the average 12-ounce can and examine different types and sizes of beverages. While a standard soda can is often used for comparison, larger servings and specialized drinks like energy beverages can contain far more sugar. The World Health Organization (WHO) has set clear guidelines for sugar intake, recommending limiting added sugar to less than 10% of total daily energy intake. For an adult, this is roughly 50 grams, or about 12 teaspoons. Many popular soft drinks and energy drinks easily surpass this recommendation in a single serving.

The Top Contenders for Sugariest Soft Drinks

Several popular drinks consistently rank at the top for sugar content. Large, supersized fountain sodas, for example, can be exceptionally high in sugar due to their massive serving sizes. A 7-Eleven Super Big Gulp, for instance, has been reported to contain an astonishing 146 grams of sugar. Energy drinks are another major category where sugar content soars. A 16-ounce Monster Energy drink contains 54 grams of sugar, exceeding the WHO's daily recommendation in just one can. Specialized energy drinks like Rockstar's Super Sours can contain even more, with up to 83.5 grams per 500ml serving. Even familiar names like Mountain Dew and Pepsi contain high amounts of sugar per standard 12-ounce serving, with 46 and 41 grams respectively.

Comparison of Sugar Content in Popular Beverages

To provide a clearer picture, here is a comparison table of the sugar content in some popular beverages. Note that serving sizes vary, so pay attention to the quantity to make an accurate comparison.


Drink Brand	Serving Size	Sugar (grams)
Monster Energy	16 oz	54g
Rockstar Super Sours	500 mL	83.5g
Mountain Dew	20 oz	77g
Minute Maid Lemonade	20 oz	67g
Coca-Cola	12 oz	39g
Pepsi	12 oz	41g
Dr. Pepper	12 oz	40g (approx)
Sprite	12 oz	38g
Red Bull	8.4 oz	27g

Health Risks of High Sugar Consumption

Excessive sugar consumption from soft drinks is linked to a variety of serious health issues. The body rapidly processes liquid sugar, leading to a spike in blood sugar levels that can increase the risk of developing conditions such as type 2 diabetes and heart disease. The high acidity and sugar content of many soft drinks also contribute significantly to dental problems, including enamel erosion and cavities. Weight gain and obesity are other major concerns, as sugary drinks contribute calories without providing any nutritional benefit, making them a leading cause of weight gain. As mentioned by the Australian Medical Association (AMA), the problem is fueled by the high availability and promotion of unhealthy food and drinks.

How to Reduce Sugary Drink Consumption

Reducing the amount of sugary drinks in your diet is a powerful step towards better health. A great alternative is to swap sodas for water infused with fresh fruit like lemon, cucumber, or berries. Unsweetened iced tea is another refreshing option. For those who enjoy carbonation, sparkling water with a splash of fruit juice offers a healthier alternative to full-sugar sodas. Many brands now offer low-sugar or sugar-free versions of popular drinks, though it is important to be mindful of artificial sweeteners. Education and public awareness campaigns have been shown to help, and many companies have begun reducing the sugar content in some beverages. The key is to be a vigilant consumer, read nutritional labels carefully, and choose wisely.

Conclusion

While the specific soft drink with the absolute most sugar can vary depending on brand, serving size, and even regional formulas, the highest offenders are frequently large fountain drinks and many popular energy drinks. Regular soda brands also contribute significantly to high sugar intake. Reducing or eliminating these sugary beverages from your diet is one of the most effective ways to lower your daily sugar consumption and mitigate associated health risks, including obesity, type 2 diabetes, and poor dental health. Making informed decisions by reading labels and exploring healthier alternatives can lead to significant improvements in overall health and well-being. For further details on healthy eating, a trusted source is the official website of the World Health Organization (WHO), which provides global dietary guidelines.

Frequently Asked Questions

While it can vary by product and region, Rockstar's Super Sours energy drink has been cited as having a very high sugar content, with 83.5 grams in a 500 mL serving. Other energy drinks like Monster also contain significant amounts, with 54 grams in a 16 oz can.

A large fountain drink, such as a 7-Eleven Super Big Gulp, can have a drastically higher sugar content due to its sheer volume. While a standard 12-ounce can of soda contains around 40 grams of sugar, a Super Big Gulp can have over 140 grams.

No, there are different types of sugar. The sugar in most soft drinks is added sugar, often in the form of high-fructose corn syrup or sucrose. This differs from naturally occurring sugars found in whole foods like fruit.

High consumption of sugary soft drinks is linked to an increased risk of obesity, type 2 diabetes, heart disease, and tooth decay. These drinks often provide a high amount of calories with little to no nutritional value.

Diet or sugar-free soft drinks can be a good alternative for reducing sugar and calorie intake. However, they contain artificial sweeteners, and some health experts recommend consuming them in moderation as part of a balanced diet.

Yes, sugar content can vary by country due to different regulations, consumer preferences, and reformulations. Some reports have noted differences in sugar levels for brands like Coca-Cola and Fanta across different countries.

The World Health Organization (WHO) recommends limiting added sugar to less than 10% of total daily energy intake. For most adults, this is about 50 grams, or roughly 12 teaspoons. The American Heart Association (AHA) suggests even stricter limits.