Many popular cocktails are bursting with flavor and may evoke memories of special places, experiences, or times. But have you ever considered how much sugar is in your go-to drink? While indulging in a sweet cocktail occasionally is usually fine, regularly consuming sugary beverages can contribute to health problems.
Many cocktails are packed with added sugars, with some containing as much as 30 to 40 grams per serving—about 60 to 80% of the recommended daily sugar intake. According to the U.S. Dietary Guidelines, added sugars should make up less than 10% of your daily calories. For someone on a 2,000-calorie diet, that equates to about 200 calories or 50 grams of sugar. Though sugar enhances the taste and helps balance the alcohol, it also adds empty calories, which can lead to weight gain and increase the risk of chronic conditions like type 2 diabetes and heart disease.
We’ve gathered a list of some of the highest-sugar cocktails and provided alternatives, so you can still enjoy your favorite drinks without the excess sugar. Keep reading, and for more, don’t miss our guide on the "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-sugar drinks—a typical 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 coconut cream for coconut water or light coconut milk and cut back on the amount of pineapple juice.
Margarita
Sugar Content: 36 grams per 8-ounce cocktail serving
A classic margarita combines tequila, lime juice, and orange liqueur (typically triple sec). While the sugar content can vary, a standard margarita contains around 36 grams of sugar. Many versions use premade mixes, which are often loaded with sugar—some containing nearly 7 grams per ounce.
Try this instead: For a low-sugar alternative, opt for a Ranchwater cocktail, made with tequila, soda water, and a splash of fresh lime juice.
Mai Tai
Sugar Content: 32 grams per 8-ounce cocktail serving
The mai tai, a type of rum punch, is traditionally made with rum, lime juice, orange curaçao, and almond syrup (orgeat). Some variations include extra fruit juices and syrups, further increasing the sugar content. Even without these additions, the mai tai is still a sweet cocktail, containing around 32 grams of sugar per drink. The bulk of this sugar comes from orgeat—a syrup made with almonds, sugar, water, brandy, and orange flower water. The orange curaçao, a liqueur similar to triple sec, adds even more sugar to this tropical drink.
Try this instead: For a lower-sugar version, replace orgeat with unsweetened almond milk and swap the orange curaçao for a splash of orange juice.
Daiquiri
Sugar Content: 31 grams per 8-ounce serving
Strawberry daiquiris are a playful twist on the classic daiquiri, made with rum, fresh lime juice, and strawberries. The sugar content can vary depending on the ingredients, but most strawberry daiquiris contain at least 30 grams of sugar. Much of this comes from sweetened strawberry purees or syrups used for flavor. Pre-made strawberry daiquiri mixes can be especially high in sugar, with some packing 34 grams in a 4-ounce serving.
Try this instead: For a lower-sugar option, go for 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 akin to a dessert than a drink. Most of the sugar comes from the coffee liqueur, which can contain 11 to 16 grams per ounce, depending on its alcohol content.
Try this instead: For a lower-sugar alternative, mix vodka with coffee and low-fat cow's 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 that combines 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—mostly from the triple sec and cola. Some versions are even sweeter, often including simple syrup.
Try this instead: For a lower-sugar option, skip the triple sec and simple syrup, and use diet cola instead.
Cosmopolitan
Sugar Content: 19 grams per 8.25-ounce cocktail serving
Made famous by the TV show Sex and the City, the Cosmopolitan is a tart yet slightly sweet cocktail featuring vodka, triple sec (orange liqueur), cranberry juice, and fresh lime juice. An 8.25-ounce Cosmopolitan contains 19 grams of sugar, with most of it coming from the triple sec, which has 19 grams of sugar per ounce.
Try this instead: For a lower-sugar option, go for a vodka soda with lime and a splash of cranberry juice, containing just 4 grams of sugar.
Appletini
Sugar Content: 18 grams per 8-ounce cocktail serving
Apple martinis, or appletinis, are made with vodka, apple schnapps, and a splash of lemon juice. An 8-ounce appletini contains around 18 grams of sugar, primarily due to the apple schnapps, which gives the cocktail its sweet apple flavor. Most of the sugar comes from the schnapps, a sweet liqueur made from fermented and distilled apples.
Try this instead: For a nearly sugar-free option, swap the appletini for a classic dry martini.
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, depending on the ingredients. Some sangrias include fruit juice and flavored alcohol, while others mix in additional 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 the straightforward ingredients, a classic mojito contains about 2 teaspoons of sugar per serving, adding up to 8 grams of sugar, making it a relatively sweet drink. Some versions use simple syrup, made from water and sugar, to sweeten the cocktail.
Try this instead: Opt for rum with soda water, mint, and a splash of lime—offering all the flavors of a mojito, but without the added sugar.