The 5 Worst Sugary Drinks You Can Order at Restaurants

Salmon or chicken instead of a cheeseburger, salad instead of fries, and dressing on the side — these are the choices we make when eating out while trying to maintain a healthy diet. But even people for whom dessert is strictly an occasional treat can overlook the nutritional time bomb lurking in their glass. 

“Drinks can be an easy source of added sugar that people may not realize is adding up throughout the day,” says Emily Clark, M.S., R.D., LDN, lead dietitian for Morrison Healthcare at Ochsner Main Campus in New Orleans. “Unlike many foods, beverages typically don’t provide as much satiety, so it can be easy to consume a significant amount of sugar without feeling particularly full.”

According to the American Heart Association (AHA), sugary drinks are the largest source of added sugar in the American diet; AHA guidelines recommend no more than 36 grams (9 teaspoons) of added sugar a day for men and 25 grams (6 teaspoons) for women. So before you let the server top off your free refill, take another look at these five sugary drinks — you may want to choose their tasty, less-sweetened alternatives instead. 

Fountain Soda

Sugar-sweetened soft drinks are No. 1 on Clark’s “caution” list. The exact amount of sugar depends on which soda you choose, but a single 12-ounce can may contain around 37 grams or more of added sugar — which exceeds the daily recommendation for both men and women. But that’s just the tip of the (big) ice-filled cup: A small soft drink at  restaurants may be 16 ounces, and some fast-food chains have cups containing 30 ounces or more that amount to almost 65 grams of sugar. And that’s before free refills. If you have to have a soda, your best bet may be to choose a zero-calorie option. But don’t consume those in excess, either — some studies have linked non-sugar sweeteners with adverse health effects.

Sweet Tea

Freshly brewed tea is hot when it’s sweetened, making it possible for much more sugar to dissolve in the liquid often called the “house wine of the South.” According to data from the USDA, one small glass of sweetened iced tea (roughly 13 ounces) can contain nearly 29 grams of added sugar. Size that up to an extra large, and you’re looking at around 80 grams of added sugar. So, rather than ordering sweet tea — another drink that’s often refilled liberally when dining out — Clark recommends learning to love unsweetened tea (it’s delicious) or asking for “half-sweet/half-unsweet” when quenching your thirst. 

Milkshakes

These creamy frozen concoctions are basically dessert in a glass, and the sky’s the limit when it comes to sugar content. For example, a small vanilla shake at McDonald’s has 51 grams of sugar, a vanilla shake at Shake Shack has 71 grams, and Chick Fil A’s vanilla shake comes in at 80 grams. That doesn’t mean you can’t have one (although dietitians recommend a child-sized glass), but treat milkshakes like the special-occasion splurge they are. 

Fancy Coffee

That double-mocha-matcha-ube-whipped cream coffee can enter milkshake sugar territory easily, because the sugar comes at you from multiple directions. Sweetened syrups, sweetened whipped cream, and flavored toppings can turn your coffee shop treat into a triple sugar threat. And getting it hot instead of blended doesn’t help: A venti-sized white chocolate mocha with whipped cream from Starbucks contains a whopping 58 grams of sugar — more than two times the recommended daily amount for women. Thankfully, there are tasty caffeinated alternatives that won’t blow your sugar budget, such as a collagen-enhanced café frappe you can make yourself. If you’re on the go, you can try some of Smoothie King’s options, which include a vegan mocha naturally sweetened with dates and bananas.

Cocktails

Happy hour can come with a high sugar cost when you’re ordering margaritas, daiquiris, and other intoxicating concoctions. The problem in this case isn’t the alcohol: Anything built around a sugar-sweetened mixer or bottled syrup can quickly add up. According to the USDA, a standard serving of that kind of drink can contain 36 grams of sugar — an entire day’s worth for a man. And when you order that second (or third) round, the gram counts keep accumulating.

“The simplest way you can do a cocktail that’s enjoyable without so much sugar is to order alcohol and soda water plus a splash of fill-in-the-blank of whatever you like,” says Grow Nutrition’s Kelly Dwyer, BCHN, MNT. “For some people, it’s going to be a splash of OJ, cranberry juice, or lime. When you go more in that direction, you’re really going to cut way, way, way back on sugar.”

Regardless of what you choose to wet your whistle with, Clark believes there’s no need to completely give up the drinks you enjoy. “Being mindful of portion size, choosing a less-sweet version, or making simple swaps can help reduce added sugar without feeling deprived,” she says. “The goal is to be aware of how much added sugar is in your drink and make choices that fit into your overall diet.”

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