Which Hot Drink Has Less Sugar? Your Guide to Healthier Choices

January 12, 2026 •

4 min read

According to the charity Action on Sugar, some high-street hot drinks can contain up to 25 teaspoons of sugar, more than triple the daily recommended intake. Navigating menus to find a genuinely low-sugar option can be challenging, but many delicious alternatives exist that don't sacrifice flavor.

Quick Summary

The lowest sugar hot drinks are unsweetened black coffee, herbal teas, and hot lemon water. Modify cafe orders by asking for no syrup and using unsweetened milks. Spices and extracts are great ways to add flavor at home.

Key Points

Plain Tea and Coffee: Unsweetened herbal, green, or black teas and black coffee contain virtually zero sugar.
Avoid Syrups: Syrups and flavor shots in commercial drinks are a major source of added sugar, drastically increasing the sugar count.
DIY Control: Making hot drinks at home gives you complete control over sugar and sweetener levels.
Milk Matters: Opt for unsweetened plant-based milks like almond or soy to add creaminess without sugar.
Spice it Up: Use spices like cinnamon, nutmeg, and ginger for flavor instead of added sweeteners.
Commercial Trap: Be wary of cafe drinks with high sugar, such as flavored lattes and hot chocolates, which can contain extreme amounts.
Hot Lemon Water: A simple combination of hot water and fresh lemon is a zero-sugar option for a warming drink.

The Hidden Sugars in Commercial Hot Drinks

Many popular hot beverages sold in cafes and coffee shops are loaded with added sugar, often exceeding the maximum daily intake in a single serving. Flavored lattes, mochas, and specialty hot chocolates are the primary culprits. For example, some large, flavored hot drinks from well-known chains have been found to contain a staggering 20 to 25 teaspoons of sugar per cup. This happens because they combine sugary syrups, sweetened milk, and other flavorings, turning a simple, warming beverage into a sugary dessert.

The Impact of High Sugar Consumption

Consuming excessive amounts of added sugar is linked to numerous health issues, including weight gain, an increased risk of type 2 diabetes, and dental problems. For those with conditions like diabetes, monitoring and controlling sugar intake is critical. Opting for low-sugar hot drinks is a simple but effective way to improve your overall health without giving up the comfort of a warm beverage.

The Healthiest Hot Drink Options with the Least Sugar

If your goal is to minimize sugar intake, your best bet is to stick with the basics. These beverages are naturally low in sugar and provide a comforting warmth without the guilt.

Herbal Teas: Most herbal teas, including chamomile, mint, ginger, and rooibos, contain zero sugar and calories. They are also naturally caffeine-free and offer a variety of therapeutic benefits. For instance, ginger tea can aid digestion, while chamomile promotes relaxation. When preparing, simply add fresh herbs or tea bags to hot water and enjoy.
Black Coffee: An Americano (espresso and hot water) or a standard cup of black coffee contains no sugar. Adding a splash of unsweetened almond or soy milk is a low-sugar way to add creaminess. Be aware that adding milk introduces some natural sugars, but it is far less than the flavored versions.
Hot Water with Lemon: A simple and refreshing choice, this beverage contains zero sugar. It's an excellent way to hydrate and can be enhanced with a slice of lemon and a sprig of mint for added flavor.

How to Reduce Sugar in Cafe and Homemade Drinks

For those who prefer something creamier or more complex than plain tea or coffee, several strategies can help you dramatically reduce the sugar content.

At the Coffee Shop:

Ask for unsweetened: When ordering lattes or cappuccinos, specify that you want no added syrup. Most baristas are accustomed to this request. The small amount of sugar will come from the milk itself.
Swap the milk: Choose unsweetened plant-based milks like almond or soy instead of standard dairy milk, which contains lactose (a natural sugar).
Request half-sweet: If you can't go without flavor, ask for half the amount of syrup. This can cut the sugar content by 50% or more while still giving you a taste of the flavor you crave.

At Home:

Control the sweeteners: When making hot chocolate, chai, or other sweetened drinks at home, use natural, low-sugar alternatives. A small amount of honey, maple syrup, or stevia can add sweetness without the large sugar load.
Leverage spices: Spices like cinnamon, nutmeg, ginger, and cardamom add incredible depth of flavor and warmth without any added sugar. Consider making a spiced chai using these spices and unsweetened milk instead of a pre-sweetened mix.
Make your own hot chocolate: Use unsweetened cocoa or cacao powder with a natural sweetener and your choice of milk for a rich, low-sugar treat.

Low-Sugar Hot Drink Comparison Table

Here is a comparison of typical high-sugar cafe drinks versus their healthier, low-sugar alternatives.


Drink Type	High-Sugar Cafe Version	Low-Sugar Alternative
Chai Latte	Often contains 20+ teaspoons of sugar from pre-made syrups.	Homemade chai using black tea, cinnamon, ginger, cardamom, and unsweetened milk.
Mocha	Can contain 15+ teaspoons of sugar from syrup and chocolate powder.	Use unsweetened cocoa powder, a splash of unsweetened milk, and a tiny bit of stevia or honey.
Flavored Latte	Can contain 10+ teaspoons of sugar from flavored syrup.	Order with no syrup, or use unsweetened almond milk and a drop of vanilla extract for flavor.
Hot Toddy	Commercial versions may use apple cider or high-sugar mixes.	Non-alcoholic hot toddy with black tea, lemon juice, spices (cinnamon, cloves), and minimal honey to taste.

Conclusion: Making Informed Choices

Choosing which hot drink has less sugar ultimately comes down to vigilance and simple adjustments. The lowest sugar options—plain herbal tea, black coffee, and hot water with lemon—are readily available and easy to prepare. For more indulgent-tasting drinks, the key is to take control of the ingredients, whether by modifying your order at a cafe or making your own flavorful versions at home. By being mindful of hidden sugars, you can enjoy all the warmth and flavor of your favorite hot beverages while supporting your health goals. To learn more about the sugar content in everyday foods and drinks, you can check out resources like the British Heart Foundation.

Frequently Asked Questions

At Starbucks, an Americano, brewed black tea (like Emperor's Clouds & Mist), or herbal tea (like Mint Majesty) are the lowest sugar options, containing virtually zero grams of sugar. You must order them without any added syrups or milk.

Unsweetened green tea contains no sugar. Any sugar content would come from added sweeteners like honey, sugar, or flavored syrups. As long as it is brewed plain, it is a sugar-free beverage.

To make a low-sugar hot chocolate, use unsweetened cocoa powder, mix with unsweetened almond or soy milk, and add a sugar alternative like stevia or monk fruit to taste. Adding a pinch of cinnamon or vanilla extract can also enhance the flavor.

While honey is often perceived as a healthier alternative, it is still a form of sugar and should be used in moderation. Both honey and sugar impact blood sugar levels, so the key is to use a minimal amount or choose a sugar-free alternative entirely.

Yes, you can have a low-sugar latte by asking for an unsweetened version. Order a plain latte made with espresso and unsweetened almond or soy milk, with no added syrup. This will contain minimal sugar, primarily from the milk itself.

Many spices can add flavor without sugar, including cinnamon, nutmeg, ginger, and cardamom. You can add them to your tea or coffee or create a flavorful spiced milk with unsweetened milk.

Yes, many pre-packaged hot drink mixes, like hot chocolate and spiced cider, contain a significant amount of added sugar. Always check the nutrition label and look for explicitly 'no added sugar' versions if you are watching your sugar intake.