A single can of regular soda contains around 10 teaspoons of sugar. Gradual swaps are the easiest way to cut back.
Key ideas
- According to the CDC, a 12-ounce can of regular soda has about 10 teaspoons of sugar and around 150 calories.
- The 2025–2030 Dietary Guidelines for Americans say added sugars are not recommended and suggest water or unsweetened drinks with meals and snacks.
- Cutting back gradually is often easier than quitting all at once.
- Flavoring water with fruit, or mixing sparkling water with a splash of 100% juice, can make the switch easier.
Sugary drinks, such as regular soda, sweet tea, energy drinks and many coffee-shop drinks, are one of the easiest places to cut back on added sugar. They don’t fill you up the way food does, so the sugar and calories can add up without you noticing.
How much sugar is in a drink?
According to the CDC, a 12-ounce can of regular soda contains about 10 teaspoons of sugar and around 150 calories. Larger bottles and fountain cups can contain much more.
The current Dietary Guidelines for Americans (2025–2030) take a firm line. They say added sugars are not recommended, and they suggest choosing water or unsweetened drinks with meals and snacks.
Swaps to try
| Instead of | Try |
|---|---|
| Regular soda | Sparkling water with a splash of 100% juice |
| Sweet tea | Unsweetened iced tea with lemon |
| Flavored coffee drinks | Coffee with milk, minus the syrup and whipped cream |
| Energy drinks | Water, unsweetened tea or plain coffee |
| Fruit drinks and punches | Water with sliced fruit, cucumber or mint |
Cutting back gradually
If you drink sugary drinks every day, stopping all at once can feel hard. A step-by-step approach is often easier:
- Notice when and where you usually have them, such as with lunch or during the afternoon slump.
- Replace one of those drinks a day with water or an unsweetened option.
- Buy smaller sizes, or mix sweet drinks half and half with sparkling water.
- Stop keeping a supply at home, and keep a pitcher of chilled water in the fridge instead.
Small step
Carry a refillable water bottle and top it up whenever you pass a tap or water fountain. When water is always within reach, it becomes the default.
Making water more appealing
Plain water can feel boring at first. Try sparkling water, add berries or slices of lemon, lime or cucumber, or keep a jug of fruit-infused water in the fridge. Herbal teas, hot or iced, are another unsweetened option.
A note on health
If you have diabetes, kidney disease or heart failure, your doctor may give you specific advice about drinks and fluid intake. Follow that advice over general tips.
One swap at a time
Start with the sugary drink you have most often and replace that one first. Pairing the change with an existing routine, as described in our guide to habit stacking, can help it stick. For the rest of the day, our snack habits guide has more ideas.
Still wondering?
Does 100% fruit juice count as a sugary drink?
It has no added sugar, but it’s high in natural sugar and lacks the fiber of whole fruit. Whole fruit is the better everyday choice; if you drink juice, keep the glass small.
Are diet sodas a good replacement?
Some people use them as a stepping stone while they cut back. Water and other unsweetened drinks are the simplest everyday choice.
Do I need sports drinks when I exercise?
For most everyday activity, water is enough. Sports drinks contain added sugar and are mainly designed for long, intense exercise.
This article is general information about everyday health habits, not medical advice. If you have a health condition, are pregnant or take regular medication, talk to your doctor or another qualified health professional before making big changes to your diet, activity or sleep. Figures come from US public health sources such as the CDC, HHS and the Dietary Guidelines for Americans.