If you grew up with Kool-Aid, it probably brings back nostalgic memories of enjoying a refreshing pitcher of the beverage on those hot summer days. Kool-Aid is one of the most popular drinks out there for American kids, but is it something they should really be drinking a lot of?
Sugary drinks are a leading cause of childhood obesity, and can bring many other health risks like dental problems, an increased risk of diabetes, and more. For that reason, it’s important to look at the Kool-Aid sugar content to check whether this drink is more harmful than refreshing.
So, how much sugar is in Kool-Aid? Is it ok to drink it every day? In this guide, we’ll explore the Kool-Aid sugar content and help you understand how much sugar is hiding in Kool-Aid compared to other beverages - you’ll be amazed when you see what we’ve found!
What is Kool-Aid?
Created in 1927 by Edwin Perkins, a chemist from Nebraska, Kool-Aid started as a powdered concentrate designed to be mixed with water and sugar at home. Perkins initially named it "Fruit Smack" but later rebranded it as "Kool-Ade" and eventually "Kool-Aid" in 1934.
This powdered drink mix quickly gained popularity because it was cheap, easy, and came in a vibrant array of flavors. From classics like cherry and grape to more exotic options like blue raspberry lemonade, Kool-Aid offers a flavor for every palate and occasion.
It didn’t take long for Kool-Aid to become synonymous with childhood, summer days, and backyard barbecues. The iconic Kool-Aid Man bursting through walls in TV commercials further solidified its place in popular culture.
Even today, when there are so many different beverage options out there, Kool-Aid is still a go-to in many households. But just how much sugar is in Kool-Aid, and could it be harming you and your family?
Does Kool-Aid Have Sugar?
Kool-Aid packs a “fruity” flavor (that doesn’t usually taste anything like real fruit) and a definite sweetness, but where does the sweetness actually come from? Does Kool-Aid have sugar? Most Kool-Aid varieties actually don’t contain sugar when you buy them - you have to add it.
To make Kool-Aid, you mix the powdered drink mix with water and sugar. Each Kool-Aid pouch comes with directions for how much sugar to add, but also states that you can add more or less “to taste.” The original Kool-Aid recipe typically requires a lot of sugar to nail that sweet, fruity taste.
So, does Kool-Aid have sugar? While the powder mixes are typically sold without it, you have to add sugar to Kool-Aid or it will taste terrible. Which brings us to the next question: Just how much sugar is in Kool-Aid?
How Much Sugar is in Kool-Aid?
So, how much sugar is in Kool-Aid when you make it according to the directions? On average, a single serving of prepared Kool-Aid can contain anywhere from 15 to 30 grams of sugar or more, depending on the flavor and the amount of sugar added during preparation.
To make a pitcher of strawberry Kool-Aid, for example, you add one cup of sugar (200 grams) and water up to two quarts, or 64 ounces. Let’s say a serving size is 12 ounces, the same amount as a regular canned drink. That means there are around 38 grams of sugar in each 12-ounce serving.
Is that a lot? It sure sounds like a lot, especially when you look at the American Heart Association’s sugar guidelines, which recommend 36 grams of added sugar daily for men, 25 grams for women, and 24 grams for kids. So, one single cup of Kool-Aid puts you well over the limit.
To be fair to Kool-Aid, it’s not the only beverage out there that has this problem. When we look at how much sugar is in a can of Coke (39 grams), how much sugar is in a chai tea (25-40 grams), and how much sugar in sweet tea (25-30 grams), we see too much sugar everywhere.
Even the Vitamin Water sugar amount (26 grams) is high, and that’s for a supposedly healthy sports drink! The sugar in Mountain Dew (46 grams), ginger ale sugar content (35 grams), and boba sugar content (20-50 grams) are also staggeringly high.
So, the sugar in soda and the Kool-Aid sugar content are pretty similar. A can of Coke and a serving of Kool-Aid have almost exactly the same amount of sugar, and it exceeds the daily recommended sugar intake for men, women, and kids. Yikes!
Should You Be Worried About the Kool-Aid Sugar Content?
There’s a good reason why we’re so concerned about the Kool-Aid sugar content, and why guidelines surrounding sugar intake exist in the first place. Added sugar is bad for us in lots of different ways - it wreaks havoc on our health and has almost no nutritional benefit.
Too much sugar leads to obesity, type 2 diabetes, heart disease, and dental problems. Sugary drinks can also cause dramatic blood sugar spikes, which can damage your kidneys and liver. Sugar can also be bad for your skin, causing outbreaks.
Kool-Aid primarily provides sugar and water, with minimal nutritional value beyond that. While it may offer hydration and a burst of flavor, it lacks essential nutrients such as vitamins, minerals, and fiber. It’s really the definition of “empty calories.”
And it’s not just how much sugar is in Kool-Aid that’s concerning - these drinks also contain artificial colors and flavors, which are highly processed and can cause allergies and hypersensitivity reactions, especially in kids.
Considering Sugar-Free Kool-Aid and Other Drink Alternatives
There’s no denying it - the Kool-Aid sugar content is alarming. But what other options are there? After all, we’ve already shown that the sugar level in most other drinks is equally as high. Is there sugar-free Kool-Aid? Yes, but it might not be the magic bullet you’ve been looking for…
Pros and Cons of Sugar-Free Kool-Aid
First of all, most Kool-Aid you’ll see is actually marketed as “sugar-free Kool-Aid,” because technically, the pouches don’t contain any sugar - you have to add it yourself. So, don’t buy sugar-free Kool-Aid thinking that you can make it without sugar - all Kool-Aid requires sweetening.
Of course, you can also add artificial sweeteners (like stevia vs sucralose) to your Kool-Aid, but these come with their own set of health risks. Stevia can cause gas, bloating, and stomach upset, while sucralose can increase inflammation, which may even increase your risk of diabetes.
Other popular artificial sweeteners are erythritol, which may double your risk of heart attack and stroke, and aspartame, which can cause everything from headaches to mood disorders. So, artificial sweeteners might not have the calories of sugar, but they’re certainly not healthy, either.
Other Sweet Beverages to Consider
What else is out there in the world of low sugar drinks and aspartame free drinks? Unfortunately, as we already explored above, even drinks like sweet tea and Vitamin Water tend to have sugar levels exceeding dietary recommendations. And, all diet sodas contain artificial sweeteners, sadly.
Introducing the Tastiest Low Sugar Tea Online at Oobli!
Luckily, it’s not all bad news! Oobli’s low sugar iced tea is a total game-changer when it comes to finding a refreshing, fruity beverage that’s natural and free from harmful additives. Our 16-ounce cans contain just 7 grams of sugar - so much less than Kool-Aid and all the other drinks we looked at!
Our tea is sweetened naturally with sweet proteins - incredible compounds found in tropical fruit. Because they’re natural, we don’t need to add artificial sweeteners, which means you don’t have to deal with their side effects, aftertastes, or any other downsides.
Instead, all you get is a refreshing, low-sugar drink that’s a nice treat when you need a break from water. It’s all flavor, no guilt, and most importantly, your daily Oobli won’t bring any negative short or long-term health effects!
Our sweet tea was such an incredible success that we’ve now also introduced low sugar chocolate into our line - it’s high in fiber, keto-friendly, and won’t give you the late-night guilts!
Closing Thoughts on the Kool-Aid Sugar Content
Discovering just how much sugar is in Kool-Aid can be pretty disheartening, especially if this timeless drink is a family favorite. That said, it’s always better to know what’s going into your body - it allows you to make healthier choices about what you and your kids eat and drink.
Here at Oobli, we don’t want you to choose between treating yourself and your health, so we’ve made a drink that gives you the best of both worlds! Our low-sugar tea is just what you’ll be craving after a long day in the sun, and with gut-healthy ingredients, your insides will love it too!
Join the thousands of people ditching sugar this summer, and do it the easy way. Switch to Oobli and you’ll soon see what you’ve been missing!
