Refreshers vs. Soda: A Healthier Sip or Just Another Sweet Treat?
By Editor • August 20, 2026 • 1 min read
When choosing between a refresher and soda, many might assume the fruit-based beverage is a healthier option. However, while refreshers can be slightly better, they are not without their own sugar pitfalls.
Refreshers, often made with juice concentrates and caffeine from green tea or coffee extract, can range from 100 to 130 calories with 25–30 grams of added sugar in a 16-ounce serving. In contrast, a 12-ounce soda typically contains 140–150 calories and 40–50 grams of added sugar, according to nutritionist Lauren Manaker, M.S., R.D.N.
Both drinks share a common drawback: they lack significant nutritional value. Refreshers do not contain the harmful phosphoric acid found in soda, which has been linked to osteoporosis and heart disease. However, the sugar content in refreshers can sometimes rival that of soda, making them high-sugar beverages that should be consumed sparingly.
Nutritionist Jessica Clancy-Strawn, M.A., R.D.N., advises moderation, suggesting that opting for smaller sizes and asking for modifications can help mitigate sugar intake. Ultimately, reading labels and being mindful of sugar levels is key to making healthier choices.
Source: www.delish.com
