Nutrition Articles

The Sneaky Calories You're Sipping On

Rethink Your Drink

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Milk, including non-dairy milk alternatives, is often overlooked when it comes to calories. Although the beverage tastes great and is great for you, it does still contribute calories. A single serving of milk is 8 ounces, which is probably less than what many people pour at meals or on a big bowl of cereal in the morning. A tall dinner glass is about 12 to 16 ounces, which provides 132-168 calories if you choose skim. Fill your glass with 2% milk and that number jumps to 240 calories. These facts don’t discount the key nutrients found in milk that are healthful, but they hopefully encourage a proper serving size.

Many of us can’t function before 11 a.m. without our coffee. The brewed beverage is, by itself, calorie free, which makes it seem innocent. But with all the enticing additives offered by java joints, the numbers rise sharply. An 8 ounce latte made with whole milk is about 130 calories, but add flavored syrup, sugar and whipped cream on top and your drink now tops 200 calories. But when was the last time you ordered a latte that small? Once we bring up the tall, grande and venti sizes it’s a whole new ball game. A venti gingerbread latte with whole milk and whipped cream packs 440 calories into the cup. Granted, this is a large size, fully loaded, but it does a fine job of painting the picture of how many calories you could be drinking if you don't look up the facts beforehand.

Those who don’t drink coffee may turn to energy drinks to put pep in their step. Exercisers may also tend to favor energy drinks and sports drinks pre- or post-workout. These drinks may look tiny and taste light, but they can have up to 112 calories per cup. Sports drinks like Gatorade and Powerade come in at about half that, around 60 calories per cup. But watch out: the bottles they come in can contain up to 32 ounces—not 8 ounces—which adds up to 240 calories per bottle.


Considering how cheap, accessible and delicious sweetened and caloric beverages are, it's easy to see how the average person consumes hundreds of calories per day from drinks alone. Those liquid calories add up fast for another reason, too: It's so easy to mindlessly drink beverages. If you’re sitting at your desk, driving your car, or watching a movie, it’s not hard to suck down a supersize beverage in 5 minutes without even feeling full or satisfied. Couple this with free refills, and you’ve completed an equation for calorie over-consumption!
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About The Author

Sarah Haan Sarah Haan
Sarah is a registered dietitian with a bachelor's degree in dietetics. She helps individuals adopt healthy lifestyles and manage their weight. An avid exerciser and cook, Sarah likes to run, lift weights and eat good food. See all of Sarah's articles.

Member Comments

  • This has been one of the most helpful and healthful things I've done so far is to stop adding beverages to my meals. (It's cheaper too.) I don't miss them (I thought I would) and it's caused me to take a liking to water! I never used to drink enough water, and now I enjoy it. I agree beverage calories add up fast, and it's too easy to overlook portions in a store-bought beverage. It's also way too easy for me to order a beverage when I eat out, and the refills appear like magic, and then I get a take-home cup because I'm hooked on whatever I've been sipping through the whole meal. Water is so much better - now when I eat out, I get a take-home cup of water too. Obviously there are many other adjustments I need to make to eat healthier, but this was a huge one. - 11/25/2014 2:19:19 PM
  • ETHELMERZ
    Where do these so called "Studies" get their answers from, where are the people living? I haven't drank anything but black coffee since 2004, never drank soda of any kind, and only drink a few sips of water for my daily thyroid med..............
    .......I don't buy any of those juices, they keep advertising, no kid's drinks, nothing. Plain water doesn't cut it for me, black coffee is just fine, can be decaf, doesn't matter, it's the taste I enjoy, not the caffeine. - 11/25/2014 12:54:17 PM
  • 10 months after I last read this article and left a comment, I have gradually reduced my morning OJ. Now it's only 4 oz not 8 and I'm using the "juice glasses" that got pushed to the back of my cabinet as portion sizes increased. - 11/25/2014 7:42:16 AM
  • In 1992 I decided that I would never drink another calorie after breakfast (coffee-almost black and OJ - 8 oz). I want to chew and crunch my calories. Since I don't want artificial sweeteners either, it's water for the rest of the day. I don't mind at all.

    I credit that decision with my not having double the weight to lose when I finally decided to get serious. - 1/17/2014 8:57:02 AM
  • I can't drink large quantities of straight water because it upsets my stomach. However, I can add a lot of things to it. Lately, I've opted for the lazy 5 cal packets per small bottle (16-20 oz). I usually care a liter of flavored no-cal sparkling water in the car. Drunk hot, it has a little zing. - 5/21/2013 8:19:13 PM
  • I try very hard not to drink my calories. They are not filling calories and hardly ever serve a nutritional purpose. - 5/21/2013 7:51:42 AM
  • I like to eat my calories. If I drink something besides water, it's probably going to be zero calories. I do have an afternoon coffee with cream every once in a while but it's not a daily thing.

    I am lucky, though. I live where the tap water is delicious. - 5/21/2013 5:59:22 AM
  • JUULEE
    I have a terrible problem with coffee - it's my biggest hurdle and taking it slowly. I've cut out instant coffee and had smaller cups of real coffee with saccharin instead of sugar. It was ok but I felt deprived all the time plus putting more milk in each cup wasn't helping.

    I've now bought a cappuccino maker and have 2 mugs a day with half a brown sugar cube in each, which I deduct out of my daily calorie allowance. The allowance I measure out the night before and to the milligram, and once it's gone then it's gone and there is no more that day.

    I know it's still not an ideal situation but I'm tackling it cup at a time :-)
    - 5/21/2013 4:37:42 AM
  • I remember when I first ordered at Starbucks. I ordered coffee with cream, no sugar. hahahahaha The young girl looked at me blankly and waived her hand toward the menu, which didn't seem to have coffee on it at all. Hm. This is what I call (I taught on the medical school then) a learning experience.

    Later, I came to love the Vente Chai Tea Latte. See how easy that was? Like driving a new car, they teach you the software first. Anyway, one day, I computed how much this cost me. Rats. There has to be a less expensive way. So I asked the youngest kid there. He told me how they made it and where to get the components at the grocery. Free at last! But it wasn't long before I started calculating the calories and carbs.

    Back to coffee with low whatever creamer. That wasn't so hard. - 5/21/2013 3:20:37 AM
  • I have to have 1 or 2 cups of espresso every morning to even feel half alive. I have them with a squirt of whipped cream from the aerosol cans; I enter those into my food logs each time I have them because they too, count for me! The good news is that they sweeten the strong coffee so much I need no sugar or other sweetener. - 10/11/2012 10:32:11 AM
  • I'm just glad that in the cafes that I visit (just once a week) here in the UK these huge "portions" of coffee are not available yet. We have small and medium size with the occasional large and I find a small or medium size is quite enough. Usually I find the small sufficient. I would like to think that I would not be tempted by anything larger but it is also the number of cups one drinks in a day as well as the size of each cup. - 10/11/2012 10:00:00 AM
  • How many calories do I get from what I drink? Usually 0... as I essentially only drink water. I have always looked at this question from the opposite perspective... I cannot blame ANYTHING of my weight gain on liquid intake... only things I actually chewed on :( Makes it (for me anyway) harder to change habits than to substitute one liquid for another. - 9/19/2012 6:34:43 PM
  • For me, I'm definitely cognizant and don't like to drink my calories. Why waste calories on something that doesn't fill me? By simply drinking more water, theoretically you can eat more because less calories come from drinks. With that being said, I'm a sucker for an occasional loaded latte but as long as I fit it into my calories, I'm fine. Also, because 100% juice drinks, lemonades, and the like are often in my house (bf likes them) I like adding just an ounce or two for flavoring to my water. - 9/19/2012 12:39:47 PM
  • MIZINA730
    Elise, the key to what you said is, "when I'm not feeling well" and "now and then" as well as "being aware of and counting all calories in drinks". I think what they're pointing out here is that some of us are not aware and have been overboard with what they drink. I myself have been a big milk drinker in the past. I thought fruit juice was healthy so portions were a nonissue. I have changed that. Others have a soda pop habit, or feel that swilling big bottles of sports drink are fine, especially when doing sports, when all they really need is water. When people become aware, like you pointed out, then they are in a position to make informed choices about what they're doing. If you are staying in your calorie allotment and achieving healthy weight loss, then you are doing fine! Some of the items you list are very healthy. - 9/19/2012 9:45:16 AM
  • MIZINA730
    I have been conscious of my caloric drinking for some time, probably since 2009 when I tried Weight Watchers. It doesn't take long to figure out that drinking something is not a good way to intake calories. Calories do count!. I even cut my milk consumption to items that milk is a component of, such as cereal, and only 1/2 cup at a time. I'll drink 1/2 cup milk with a peanut butter sandwich. The rest of my calcium comes from supplements that I take with meals. My main beverage is ice water. I drink all teas, mainy green.

    Sugar is a huge problem in our diet and so many drinks contain it. I have pretty much abandoned juices for that reason, save for some OJ once in a while. I found through tracking that I need more protein, and sugar/carb calories was the first place I went to substitute for protein calories.

    I always bring ice water with me in the car. I won't consider buying drinks in convenience stores when on the road. Our lifestyle breeds craziness with what we put in our mouths. - 9/19/2012 9:33:36 AM

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