What Do You
Really Know About Calories in Beverages?
Test your nutritional knowledge and learn how certain drink ingredients can impact your health.
START QUIZ
Natural sugar is healthier than added sugar.
TRUE
FALSE
TRUE
FALSE
CORRECT! Naturally occurring sugar and added sugar are still both sugar and behave similarly.
However, natural sugar comes in good proportion with other critical nutrients like fiber, pigments (antioxidants), vitamins and minerals.
TRY AGAIN. Added sugar is just sugar and does not contain any additional nutrients often associated with naturally occurring sugars in fruits, dairy and vegetables, making it extra calories without any nutritional benefit.
VS.
TRUE
FALSE
TRUE
FALSE
CORRECT! Cane sugar is not healthier than other types of sugar — it’s still considered added sugar and should be eaten in moderation.
TRY AGAIN. Although cane sugar comes from plants and can sometimes appear tan and off-white, making it seem less processed, it’s essentially the same as white sugar.
Cane sugar is healthier than other sugars.
VS.
8 oz. of 100% juice counts
as 1 serving of fruit.
TRUE
FALSE
=
TRUE
CORRECT! A cup of 100% juice counts as the same serving of fruit. However, the whole fruit will contain more fiber, an important nutrient many people don’t get enough of.
TRY AGAIN. Although 100% juice contains little to no fiber, fruit juice offers many of the same vitamins, minerals and antioxidants as whole fruits, making it an important part of a healthy diet.
36 grams
50 grams
63 grams
78 grams
CORRECT! It’s recommended that adults should consume less than 6% of their total calories from added sugar, per the American Heart Association. For men, that means no more than 9 teaspoons or 36 grams. However, anything less than 10% or 50 grams is acceptable, according to USDA.
TRY AGAIN. Per the USDA’s Dietary Guidelines for Americans, men should not exceed 50 grams or 10% of their daily calorie intake from added sugars.
How much added sugar
is OK for men?
CORRECT! Most women should consume no more than 6 teaspoons or 25 grams of sugar per day, according to the American Heart Association. However, anything less than 50 grams is acceptable, according to USDA.
TRY AGAIN. Per the USDA’s Dietary Guidelines for Americans, women should not exceed 50 grams or 10% of their daily calorie intake from added sugars.
How much added sugar
is OK for women?
TRUE
TRUE
FALSE
FALSE
CORRECT! Children under 2 years old should not consume any added sugar, while children over 2 should consume less than 25 grams or 6 teaspoons per day.
TRY AGAIN. Children under 2 years old should not consume any added sugar, while children over 2 should consume less than 25 grams or 6 teaspoons per day.
Some children should
not have added sugar.
What nutrient contains the most calories by mass?
CORRECT! Fat contains the most calories by mass, 9 kcal/g. Alcohol provides 7 kcal/g, making it the second-highest source of energy. Protein and carbohydrates (sugar) each provide 4 kcal/g.
TRY AGAIN. Carbohydrates (sugar) and protein actually provide the least amount of energy. Alcohol provides even more energy but less than fat.
TRY AGAIN. No level of alcohol consumption is safe for our health, and alcoholic beverages are not a component of the USDA Dietary Patterns. Their calories are considered at one’s own discretion.
Even red wine, which has historically been touted as healthy in moderation, is not recommended. The same antioxidants in red wine can also be found in grapes.
What alcohol is considered the healthiest?
TRY AGAIN. Some research suggests that sweeteners like saccharine, erythritol and aspartame may increase the risk for disease and cardiac events. .
Aspartame
(Equal)
Which zero/low-calorie sweetener may be better for you?
FALSE
TRUE
TRUE
FALSE
CORRECT! Some zero- and low-calorie sweeteners can cause the body to release insulin, but since these substances aren’t technically sugar, this excess blood insulin can lead to weight gain and additional cravings for sweets.
TRY AGAIN. Some sugar-free sweeteners can trick our bodies into releasing insulin, which can lead to weight gain and actually make us crave sweets even more.
Zero/low-calorie sweeteners can increase insulin levels and still be addictive like sugar.
Saccharin
(Sweet N Low)
Monk fruit
Erythritol
(Truvia)
Aspartame
(Equal)
Saccharin
(Sweet N Low)
Erythritol
(Truvia)
CORRECT! Monk fruit may provide antioxidant and anti-inflammatory properties, but all zero/low-calorie sweeteners should be consumed in moderation.
?
FALSE
36 grams
50 grams
78 grams
63 grams
78 grams
78 grams
63 grams
63 grams
40 grams
40 grams
25 grams
25 grams
Alcohol
Alcohol
Protein
Protein
Fat
Fat
Sugar
Sugar
Whiskey
Whiskey
Beer
Beer
Vodka
Red Wine
Red Wine
Monk fruit
None of the above
None of the above
CORRECT! No level of alcohol consumption is safe for our health, and alcoholic beverages are not a component of the USDA Dietary Patterns. Their calories are considered at one’s own discretion.
Even red wine, which has historically been touted as healthy in moderation, is not recommended. The same antioxidants in red wine can also be found in grapes.
Vodka