added sugar limit WHO
cola sugar content
healthy drink alternatives
how much sugar in soft drink
sugar in 200ml soda
sugar in cold drink
sugary drinks health risks
teaspoons of sugar in soda
How Much Sugar Is in 200 ml of Cold Drink?
Quick math
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Most regular sodas list ~10.6–11 g sugar per 100 ml.
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200 ml × ~10.8 g/100 ml ≈ 21–22 g sugar
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4 g sugar ≈ 1 teaspoon → about 5 teaspoons in one small glass.
Examples per 200 ml (approximate)
| Drink | Sugar in 200 ml | Teaspoons |
|---|---|---|
| Regular cola | ~21–22 g | ~5 |
| Pepsi | ~22 g | ~6 |
| Orange soda | ~10–26 g | 2–7 |
| Diet / Zero cola | 0 g | 0 |
| Fresh water | 0 g | 0 |
Why it matters
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WHO recommends limiting free sugars to under ~25–50 g/day (5–10% of calories) — one 200 ml glass can use half your daily budget.
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Liquid sugar spikes blood glucose quickly and adds "invisible" calories, linked to weight gain, tooth decay, and type 2 diabetes risk.
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"Fruit-flavoured" or "energy" drinks often have as much or more sugar than cola.
Healthier swaps: plain water, sparkling water with lemon, buttermilk/chaas, unsweetened iced tea, or coconut water.
Tip: read the nutrition label — "per 100 ml" × 2 = sugar in a 200 ml serving.
