Updated November 2026 · 4 min read · Reviewed against official data
The short answer
The easiest sugar swaps start with drinks, because that's where about half of Australians' free sugar comes from. Swap soft drink for sparkling water, juice for whole fruit, flavoured yoghurt for plain, and sweet cereal for eggs or oats. A single 375mL can of regular cola has about 10 teaspoons of sugar, so one swap alone makes a real dent.
Australians eat about 14 teaspoons of free sugars a day on average, according to the Australian Bureau of Statistics, and around half of that comes from drinks. You don't need to overhaul everything at once. Start with the swaps that take out the most for the least effort.
1. Soft drink → sparkling water with citrus
A 375mL can of regular cola has around 40g of sugar, roughly 10 teaspoons. Sparkling water with lemon, lime, mint or a few frozen berries gives you the fizz without it.
2. Juice → whole fruit (or water)
Juicing strips out the fibre and concentrates the sugar, so a glass of juice can hold the sugar of several pieces of fruit. Eat the fruit instead. More in our guide to juice.
3. Flavoured coffee or chai → plain with milk
Syrups, sweetened chai powders and café "specials" can add several teaspoons. Try a plain latte or flat white, or a dusting of cinnamon.
4. Flavoured yoghurt → plain or Greek
Plain yoghurt has only its natural milk sugar. Flavoured versions often have much more. Add berries and nuts yourself. See how much sugar is in yoghurt.
5. Sweet cereal or granola → eggs, oats or leftovers
Many breakfast cereals are sweetened, and a savoury breakfast with protein will keep you fuller and steadier into the afternoon. Is granola healthy? explains what to check.
6. Muesli bar → nuts and an apple
Most bars are held together with syrup. A handful of nuts with a piece of fruit or some cheese does the same job with more protein and fibre.
7. Bottled sauces → homemade dressings and herbs
Tomato sauce, sweet chilli and many marinades are high in sugar. Olive oil and lemon, pesto, salsa verde or a squeeze of lime do more for flavour. Here's how much sugar is in sauces.
How much difference does it make?
It depends on where you start, but drinks are the biggest lever. Someone who swaps one can of soft drink a day for sparkling water cuts around 10 teaspoons of sugar daily, more than the World Health Organization's ideal limit of about 6 teaspoons on its own.
Frequently asked questions
What is the easiest way to cut down on sugar?
Start with drinks. Swapping soft drink, juice and sweetened coffees for water, sparkling water or plain coffee removes the most sugar for the least effort.
How many teaspoons of sugar are in a can of soft drink?
A 375mL can of regular cola has about 40g of sugar, roughly 10 teaspoons.
Are diet drinks a good swap?
They remove the sugar but keep the sweet taste, which can make it harder for your palate to adjust. Sparkling water is a better long-term swap. See why artificial sweeteners won't help you quit sugar.
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General information only, not medical advice. Sugar content varies by brand; check the label.
