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Health tool

Drink swap ledger

Label math only·On-device entries·Reference only

Put the numbers from a drink label in, choose how many bottles a week you would swap for water (or plain tea), and see the weekly and monthly difference in sugar and money — with the formula spelled out.

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Label “sugar” is usually total sugar, which includes the sugar naturally present in milk or juice. Added sugar is the number most guidelines tell you to limit — if the label does not split them, the total is the safer figure to use.

What the numbers mean

The ledger only does arithmetic on the label: grams of sugar per 100 mL, times bottle size, times servings. Swapping a serving for water removes that whole serving of sugar and its cost. Monthly figures multiply the weekly difference by 4.33.

For context, the WHO advises keeping free sugars under about 50 g a day (10% of a 2000 kcal diet), and under 25 g is better still. This tool deliberately does not turn sugar savings into kilograms lost — that conversion is not reliable enough to be honest.

Method and sources

Method / source
Plain arithmetic over label sugar × bottle size × count; the added-sugar reference is the WHO guideline of keeping free sugars under 10% of energy (≈50 g/day).
Who it suits
Adults who want the real sugar and money bill of sweet drinks.
Who it does not suit
Anyone who needs a medical nutrition prescription or a diabetes meal plan.
Limitations
It only computes label differences and does not project weight change; label 'sugar' is usually total sugar including natural sugars — added sugar is the number to watch.
Explanation updated
Explanation updated: 2026-10-21 (not clinically reviewed)

Primary sources: WHO: healthy diet & sugars guidance

Frequently asked questions

Should I read total sugar or added sugar on the label?

Label “sugar” is usually total sugar, which includes the natural sugars in milk or juice. Added sugar is what most guidelines tell you to limit; if the label does not split them, total is the safer figure — the ledger notes which one you used.

How is the monthly difference computed?

Monthly ≈ weekly difference × 4.33 (52 weeks ÷ 12 months). The full formula is shown in the result area.

Can the sugar saved be turned into kilograms lost?

We deliberately do not do that conversion — the chain from less sugar to weight loss is too individual to state honestly. The ledger shows sugar and money, the two numbers that are reliable.