Many popular cocktails are packed with flavor and might remind you of special places, experiences, or moments. But have you ever considered how much sugar is hiding in your go-to drink? While indulging in a sweet cocktail occasionally is no big deal, consistently opting for sugary beverages can have negative effects on your health.
Many cocktails contain large amounts of added sugars, with some packing in 30 to 40 grams per serving—that's 60 to 80% of the recommended daily limit for sugar. According to U.S. Dietary Guidelines, added sugar should make up less than 10% of your daily calorie intake. For a 2,000-calorie diet, this means about 200 calories or 50 grams of sugar. While sugar can enhance the taste of cocktails and help soften the bite of alcohol, it also adds empty calories, which can lead to weight gain and increase the risk of chronic health issues like type 2 diabetes and heart disease.
We’ve compiled a list of some of the most sugar-packed cocktails, along with healthier alternatives so you can still enjoy your favorite drinks without the excess sugar. Keep reading, and for more tips, don’t miss out on 10 Best Low-Sugar Wines That Won’t Derail Your Diet.
Piña Colada
Sugar Content: 40 grams
Piña coladas are a beloved tropical cocktail made with rum, coconut cream, and pineapple juice. However, they rank among the highest in sugar content—an 8-ounce serving can pack in 40 grams of sugar, primarily from the coconut cream and pineapple juice.
Try this instead: For a lower-sugar version, swap out the coconut cream for coconut water or light coconut milk, and cut back on the pineapple juice.
Margarita
Sugar Content: 36 grams per 8-ounce cocktail serving
A classic margarita is crafted with tequila, lime juice, and orange liqueur (often triple sec). While sugar levels can vary, the average margarita contains about 36 grams of sugar. Many margaritas are made using premade mixes instead of fresh lime juice and triple sec, which can significantly boost the sugar content—some mixes contain nearly 7 grams of sugar per ounce.
Try this instead: For a low-sugar option, switch to a Ranchwater cocktail, which typically combines tequila with soda water and a splash of lime juice.
Mai Tai
Sugar Content: 32 grams per 8-ounce cocktail serving
A classic rum punch, the mai tai blends rum, lime juice, orange curaçao, and almond syrup (orgeat). Some variations also include additional fruit juices and syrups, further increasing the sugar content. Even without these extras, a mai tai is still a sweet drink, containing about 32 grams of sugar per serving. Most of the sugar comes from orgeat, a syrup made from almonds, sugar, water, brandy, and orange flower water. Orange curaçao, an orange-flavored liqueur similar to triple sec, adds even more sugar to this tropical cocktail.
Try this instead: For a lighter version, use unsweetened almond milk in place of orgeat and replace the orange curaçao with a splash of fresh orange juice.
Daiquiri
Sugar Content: 31 grams per 8-ounce serving
Strawberry daiquiris are a fun twist on the classic daiquiri, blending rum, fresh lime juice, and strawberries. While the sugar content can vary based on the ingredients, most strawberry daiquiris contain at least 30 grams of sugar. The sweetness often comes from the strawberry purees or syrups used to enhance the flavor. Pre-made strawberry daiquiri mixes can be particularly sugary, with some containing up to 34 grams in a 4-ounce serving.
Try this instead: For a lighter option, choose rum with soda water, muddled fresh strawberries, and a splash of lime juice.
White Russian
Sugar Content: 21.5 grams per 8-ounce cocktail serving
A White Russian is a creamy, indulgent cocktail made with vodka, coffee liqueur, and heavy cream or milk. With 21.5 grams of sugar in an 8-ounce serving, it’s more like a dessert than a drink. The majority of the sugar comes from the coffee liqueur, which contains between 11 to 16 grams per ounce, depending on its alcohol content.
Try this instead: For a lower-sugar option, mix coffee with vodka and low-fat milk or almond milk.
Long Island Iced Tea
Sugar Content: 19 grams per 8-ounce cocktail serving
The Long Island iced tea is a strong cocktail made with vodka, rum, tequila, gin, triple sec, lemon juice, and a splash of cola. Despite its high alcohol content, it’s also packed with sugar, containing 19 grams per 8-ounce serving, mainly from the triple sec and cola. Some versions can be even sweeter, as it’s not uncommon for this potent drink to include simple syrup as well.
Try this instead: For a boozy cocktail with less sugar, skip the triple sec and simple syrup, and opt for diet cola instead.
Cosmopolitan
Sugar Content: 19 grams per 8.25-ounce cocktail serving
Popularized by the TV show Sex and the City, the Cosmopolitan is a tangy, slightly sweet cocktail made with vodka, triple sec (orange liqueur), cranberry juice, and fresh lime juice. An 8.25-ounce Cosmo contains 19 grams of sugar, with most of it coming from the triple sec. Just one ounce of triple sec adds 19 grams of sugar to the drink.
Try this instead: For a low-sugar alternative, opt for a vodka soda with lime and a splash of cranberry juice, which contains only about 4 grams of sugar.
Appletini
Sugar Content: 18 grams per 8-ounce cocktail serving
Apple martinis, or appletinis, are cocktails made with vodka, apple schnapps, and a splash of lemon juice. An 8-ounce appletini contains about 18 grams of sugar, with the apple schnapps adding sweetness and a strong apple flavor, making it much sweeter than a traditional martini. Most of the sugar comes from the apple schnapps, a sweet liqueur made from fermented and distilled apples.
Try this instead: Opt for a regular, dry martini, which is nearly sugar-free.
Sangria
Sugar Content: 16 grams per 8-ounce drink serving
An 8-ounce glass of red wine sangria can contain 16 grams or more of sugar. The ingredients in sangria vary, with some recipes including fruit juice and alcohol flavoring, while others add extra spirits and sweeteners. If you're mindful of your sugar intake, it's a good idea to ask about the ingredients before ordering.
Try this instead: Opt for plain red wine or a red wine spritzer for a lower-sugar alternative.
Mojito
Sugar Content: 8 grams per 8-ounce cocktail serving
Mojitos are refreshing cocktails made with rum, fresh lime juice, mint leaves, sugar, and soda water. Despite their simple ingredients, a traditional mojito contains about 2 teaspoons of sugar per serving, totaling 8 grams of sugar, making it a fairly sweet drink. Some recipes even use simple syrup to enhance the sweetness.
Try this instead: Go for rum and soda water with mint and a splash of lime all the flavors of a mojito, but without the added sugar.