Sonic is a popular fast food chain known for its extensive drink menu. With so many sugary options like shakes, slushes, and sodas, you may be wondering which Sonic drink contains the least amount of sugar. When trying to make a healthier drink choice, sugar content is an important consideration. In this article, we’ll take a detailed look at the sugar amounts in Sonic’s drinks to determine which options are lowest in sugar.
The Basics of Sugary Drinks
High sugar intake, especially in liquid form, has been linked to obesity, diabetes, heart disease, and more. Health authorities including the American Heart Association recommend limiting added sugar to no more than 25 grams (6 teaspoons) per day for women and 36 grams (9 teaspoons) for men. Just one 12-ounce can of regular soda contains around 39 grams of added sugar, exceeding the daily recommendations.
Fruit juices, sports drinks, sweetened teas, flavored coffees, milkshakes, and slushes can also contain high amounts of added sugars. Being aware of sugar content and choosing lower sugar options when possible is one way to limit your intake.
Sonic’s Diet and Zero Sugar Drinks
The obvious choice for the lowest sugar drinks at Sonic are those labeled as “diet,” “zero sugar,” or “zero calorie.” These contain artificial sweeteners instead of sugar to reduce the calorie and carbohydrate content while maintaining a sweet taste. Some examples of Sonic’s diet/zero sugar drinks include:
- Diet Coke
- Coke Zero Sugar
- Diet Dr Pepper
- Diet Cherry Coke
- Sprite Zero Sugar
- Cherry Limeade Zero Sugar
- Ocean Water Zero Sugar
These diet drinks contain 0 grams of sugar, making them the clear winners for the least sugary options on the menu. Keep in mind that while artificial sweeteners themselves don’t contain calories or carbs, the safety of consuming them regularly is still debated.
Low-Sugar Fountain and Iced Drinks
In addition to drinks specifically labeled as “diet” or “zero sugar,” Sonic also offers some unsweetened, lightly sweetened, or lower calorie drink options that can fit into a low sugar diet:
- Unsweetened iced tea – Contains 0g sugar
- Lightly sweetened iced tea – Contains 18g sugar per route 44 size
- Unsweetened passion fruit tea – 0g sugar
- Ocean Water – Made with coconut syrup and cranberry juice, contains 44g sugar per route 44 size
- Cherry Limeade – Contains 50g sugar per route 44 size
- Slushes – Contain 62-82g sugar per medium slush
- Real Fruit Slushes – Made with real fruit puree, contain 52-74g sugar per medium size
While not completely sugar-free, these drinks contain significantly less added sugar than fully sweetened soda, shakes, and heavily sweetened teas. Choosing the smallest size available will further reduce the sugar content. For example, the ocean water slush contains 20g sugar in a small size versus 62g in a medium and 103g in a route 44.
Low-Sugar Sonic Smoothies
Sonic’s Real Fruit Smoothies are blended beverages made with fruit, juice, ice, and other ingredients like yogurt or sherbet. Compared to shakes and malts, smoothies contain more whole fruit and less added sugar:
| Smoothie | Sugar (Medium) |
|---|---|
| Strawberry Smoothie | 54g |
| Mango Smoothie | 69g |
| Triple Berry Smoothie | 62g |
| Pineapple Smoothie | 87g |
| Banana Berry Smoothie | 65g |
The strawberry smoothie is the lowest sugar choice, with 18g less sugar than the mango. Customizing your smoothie with lighter mix-ins like fat-free yogurt or no added sherbet can further reduce the sugar content.
Low-Calorie Fountain Drink Combinations
One creative way to enjoy fountain drinks at Sonic without going overboard on sugar is to mix diet drinks withRegular drinks usually have apps added. You on the other hand often copy your choices with silly excuses: As follows:
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If you want to enjoy flavorful fountain drinks at Sonic but also watch your sugar intake, try mixing diet/zero sugar and regular drinks together. Combining a diet drink with a small amount of regular soda or fruit juice dilution creates a lighter drink. Some low-sugar mix and match ideas include:
- Diet soda with a splash of regular soda
- Diet soda with a bit of fruit juice
- Diet lemon-lime soda with cranberry juice
- Diet Coke with a shot of cherry syrup
- Sprite Zero with orange juice
Experiment to find a combo you enjoy. Mixing a 3/4 diet drink and 1/4 regular soft drink cuts the sugar by about 75%. Just be careful of overdoing it on portion sizes, as this can negate the calorie-reduction benefits.
Choosing Low-Fat, Sugar-Free Toppings
Customizing your drinks with healthier toppings and mix-ins can further reduce the sugar content. Here are some low-fat, low-sugar add-ins to try:
- Sugar-free flavored syrups (e.g. sugar-free vanilla, caramel, or hazelnut)
- Unsweetened nut milks (almond, coconut)
- Light whipped cream
- Cinnamon
- Sugar-free chocolate chips
- Fresh mint
- Lime wedge
- Fresh berries
Avoid heavy cream-based toppings like regular whipped cream and chocolate syrup, which can pile on extra fat, calories, and sugar.
The Best Low-Sugar Sonic Drinks
To summarize, here are 5 of the best low-sugar Sonic drink options:
- Unsweetened passion fruit tea
- Diet sodas – Coke Zero Sugar, Diet Dr Pepper, Sprite Zero Sugar
- Ocean Water with light sweetener
- Slushes or smoothies – small size with light mix-ins
- Custom diet and juice combinations
Being mindful of sizes, sweetener amounts, and toppings allows you to fully customize a lower sugar drink at Sonic. Focusing on diet drinks, lightly sweetened teas, slushes, smoothies, and creative combinations are all ways to quench your thirst while limiting added sugar.
The Most Sugary Sonic Drink Options
On the flip side, here are 5 of the most highly sweetened Sonic drinks that you may want to avoid or only have as an occasional treat:
- Milkshakes – contain 131-166g sugar per large shake
- Malts – contain 130-164g sugar per large malt
- Soda Fountain Drinks like Coca-Cola, Dr Pepper, and Sprite – 39g sugar per 12oz can, up to 69g in a large cup
- Sweet Teas – Lemon Berry Tea has 63g sugar per route 44 size
- Lemonades – Cherry Lemonade has 73g sugar per route 44 size
These popular drinks range from 2-4 times the recommended daily sugar maximum in just one serving. Going with a smaller size, low-sugar alt, or splitting them as a treat is a better approach.
The Bottom Line
When sipping on drinks from the Sonic menu, being aware of sugar content and making customizations is key. Overall, the best low-sugar Sonic drinks are:
- Unsweetened passion fruit tea
- Diet/zero sugar soda options
- Customized slushes and smoothies
- Diluted diet and juice combinations
Limiting portion sizes, avoiding heavy cream add-ins, and enjoying highly sweetened items in moderation are other ways to reduce sugar intake when enjoying Sonic beverages. Consider your personal nutrition needs and bring this knowledge with you the next time you roll into Sonic happy hour.