Energy drinks are designed to provide a quick energy boost when needed, but they often prioritize your immediate alertness over your long-term health. These beverages, which sometimes contain subpar ingredients and excessive caffeine, tend to be loaded with an alarming dose of sugar.
To put this in perspective, the Dietary Guidelines for Americans 2020-2025 advise that sugar should constitute no more than 10% of your daily diet. For instance, if you follow a 2,000-calorie daily intake, your added sugar consumption should not exceed 200 calories or 50 grams. However, the unfortunate reality is that many energy drinks contain sugar levels that far surpass this daily limit.
It's important to note that choosing the right energy drink depends on individual preferences and health considerations. As registered dietitian Mary Sabat, MS, RDN, LD, advises, "Always read product labels and nutritional information to make informed decisions about your consumption."
With this in mind, we've ranked various energy drinks from the lowest to the highest sugar content. However, it's crucial to understand that all of them contain significantly more sugar than you might have anticipated, and certainly more than what is advisable for a single beverage. Continue reading to discover the rankings.
13) Starbucks Baya Energy Mango Guava
Per Can: 90 calories, 0g fat, 10mg sodium, 23g carbs, 23g sugar, 0g protein
Despite its modest 12-ounce size, Starbucks Baya Energy Mango Guava packs a punch with a hefty 23 grams of sugar and caffeine. The brand even warns it's not suitable for children, pregnant or nursing women, or those sensitive to caffeine.
12) Red Bull Energy Drink
Per Can: 110 calories, 0g fat, 105mg sodium, 27g carbs, 27g sugar, 0g protein
While not the highest in sugar, Red Bull is a well-known brand in the energy drink market. If you consume two cans to match the volume of other options, you'd be taking in around 54 grams of sugar.
11) Cool Runnings Energy Drink
Per Can: 120 calories, 0g fat, 160mg sodium, 28g carbs, 28g sugar, 1g protein
Cool Runnings Energy Drink comes in a smaller can size but still contains 28 grams of sugar. Doubling up on this drink would mean ingesting 56 grams of sugar.
10) Mountain Dew Amp Energy Drink Cherry Blast
Per Can: 120 calories, 0g fat, 150mg sodium, 31g carbs, 31g sugar, 0g protein
Mountain Dew Amp Energy Drink Cherry Blast offers fruity flavor but is sugar-heavy at 31 grams per can. Consider healthier energy sources.
9) Coca-Cola Energy
Per Can: 140 calories, 0g fat, 40mg sodium, 39g carbs, 39g sugar, 0g protein
Coca-Cola Energy boasts 39 grams of sugar in a 21-ounce can, which is relatively high. However, it's worth noting that this drink may be discontinued soon, according to Coke's announcement.
8) Liquid Rage Aggretsuko
Per Can: 160 calories, 0g fat, 160mg sodium, 41g carbs, 40g sugar, 0g protein
Liquid Rage Aggretsuko, known for its association with a karaoke-loving red panda, packs 40 grams of sugar into a 12-ounce can. It's a sweet but sugar-laden energy option.
7) Sonic the Hedgehog Speed Energy Drink
Per Can: 160 calories, 0g fat, 160mg sodium, 41g carbs, 40g sugar, 0g protein
Despite its Sonic branding and a relatively smaller 12-ounce can, Sonic the Hedgehog Speed Energy Drink packs a concerning 40 grams of sugar per serving. It's worth noting that this energy drink faced recalls in Canada due to issues related to caffeine content labeling.
6) Venom Original Energy Drink
Per Can: 160 calories, 0g fat, 300mg sodium, 40g carbs, 40g sugar, 0g protein
Venom Original Energy Drink delivers not only 160 calories but also a significant amount of caffeine and sodium. With 40 grams of sugar per serving, this beverage is high in both sugar and other potentially concerning ingredients.
5) NOS Energy Drink
Per Can: 210 calories, 0g fat, 410mg sodium, 54g carbs, 51g sugar, 0g protein
NOS Energy Drink is marketed as a high-octane energy booster with "100 mile an hour power." However, this power comes from a whopping 51 grams of sugar in each can, making it a sugar-packed choice for an energy boost.
4) Monster Energy Original
Per Can: 230 calories, 0g fat, 370mg sodium, 58g carbs, 54g sugar, 0g protein
As one of the most popular energy drinks, Monster Energy Original is not shy when it comes to sugar, containing 54 grams per can. This high sugar content raises concerns for health-conscious consumers.
3) Full Throttle Energy Drink
Per Can: 230 calories, 0g fat, 160mg sodium, 57g carbs, 55g sugar, 0g protein
Full Throttle Energy Drink is marketed as a beverage suitable for warriors, but it's far from ideal for daily consumption. Each can packs a staggering 55 grams of added sugar, exceeding recommended daily limits.
2) Mountain Dew AMP Original
Per Can: 220 calories, 0g fat, 140mg sodium, 58g carbs, 58g sugar, 0g protein
Mtn Dew AMP Original is loaded with 58 grams of sugar, along with high calories and carbs, but lacks fiber and protein. Additionally, it contains caffeine, high fructose corn syrup, and various other ingredients.
1) The #1 Highest-Sugar Energy Drink: Rockstar Energy Drink
Per Can: 260 calories, 0g fat, 85mg sodium, 64g carbs, 63g sugar, 0g protein
Rockstar Energy Drink tops the list with a staggering 63 grams of sugar per can, making it the highest-sugar option. It also contains high calories, carbs, and sodium. Consuming this beverage regularly is not advisable due to its potential health impacts.
Given the high sugar content in these energy drinks, it's essential to consume them sparingly to avoid potential health issues. Some brands offer sugar-free alternatives, but it's wise to scrutinize the ingredient list for other potentially concerning components.