When it comes to beverages, cordials occupy an interesting middle ground. They're often perceived as a healthier alternative to soft drinks, yet they can contain significant amounts of sugar. Understanding the nutritional reality of cordials helps you make informed choices about if, when, and how to include them in your diet.
In this guide, we'll take an honest look at the health aspects of cordials—the good, the not-so-good, and the strategies for enjoying them mindfully. Rather than declaring cordials "healthy" or "unhealthy," we'll give you the information you need to make decisions that align with your personal health goals.
The Nutritional Reality of Cordials
Traditional cordials are essentially concentrated sugar syrups with added flavourings. The high sugar content serves both as a sweetener and as a preservative, inhibiting bacterial growth. This means that standard cordials do contain substantial sugar that needs to be considered in the context of your overall diet.
Sugar Content: The Numbers
A typical commercial cordial contains approximately 20-30 grams of sugar per 100ml of concentrate. However, since cordial is diluted before consumption, the actual sugar per serve is lower. At a 1:5 dilution ratio, a 250ml glass of finished drink might contain around 8-12 grams of sugar—roughly equivalent to half a can of soft drink.
For context, the World Health Organization recommends limiting added sugars to less than 25 grams per day for optimal health. A single glass of cordial at standard dilution represents a significant portion of this allowance.
Always check the nutritional information panel and calculate sugar per serve based on your actual dilution ratio. Sugar content varies significantly between brands and products.
Cordials vs. Other Beverages
To put cordials in perspective, let's compare them to other common drinks:
Cordials vs. Soft Drinks
A 375ml can of cola contains approximately 40 grams of sugar. A similar-sized glass of cordial at 1:5 dilution contains roughly 12-15 grams. From a sugar perspective, cordials typically contain less sugar than equivalent serves of regular soft drinks, making them a moderate improvement if you're trying to reduce sugar intake.
Cordials vs. Fruit Juice
Many people assume fruit juice is healthier than cordial, but a 250ml glass of orange juice contains about 20-25 grams of naturally occurring sugars. While fruit juice provides some vitamins, the sugar content is often comparable to or higher than diluted cordial. Neither should be considered a health food; both are occasional treats.
Cordials vs. Water
Nothing beats plain water for healthy hydration. However, if adding a splash of cordial to water encourages you to drink more fluids overall, the modest sugar intake might be a worthwhile trade-off for improved hydration.
🎯 Key Takeaway
Cordials generally contain less sugar than soft drinks but more than water. They're best considered an occasional treat rather than a primary source of hydration.
Potential Benefits of Cordials
While we shouldn't overstate health claims, cordials do offer some genuine advantages:
Encouraging Hydration
Many people struggle to drink enough water because they find it boring. A light splash of cordial can make water more appealing, potentially improving overall fluid intake. Proper hydration supports virtually every bodily function, from digestion to cognitive performance.
Portion Control
Unlike ready-made drinks, you control exactly how much cordial goes into each glass. This allows you to gradually reduce sweetness over time as your palate adjusts, something you can't do with pre-mixed beverages.
Reducing Soft Drink Consumption
For people trying to transition away from soft drinks, cordials can serve as a stepping stone. The familiar sweetness provides comfort while the lower sugar content represents a genuine reduction in intake.
Cost-Effective
While not a direct health benefit, the affordability of cordials means you're less likely to rely on cheap, ultra-processed beverages. The money saved could theoretically go toward other health-promoting purchases.
Lower-Sugar and Sugar-Free Options
If you enjoy cordials but want to minimise sugar intake, several options exist:
Diet and Sugar-Free Cordials
Most major brands offer sugar-free versions of their popular cordials, sweetened with artificial sweeteners like sucralose or aspartame, or natural alternatives like stevia. These products provide the flavour experience with minimal or zero sugar.
The taste of sugar-free cordials differs from regular versions—some people adapt quickly, while others never quite adjust. It's worth trying several brands to find one that appeals to your palate.
No Added Sugar Options
Some cordials are labelled "no added sugar," meaning no extra sugar was added during production. These typically use fruit juice concentrate for sweetness, which still contains natural sugars. They're generally lower in sugar than traditional cordials but not sugar-free.
The safety of artificial sweeteners remains a topic of ongoing research. Current evidence suggests they're safe for most people in moderate amounts, but those with specific health conditions should consult healthcare providers.
Ingredients to Watch
Beyond sugar, cordial ingredients vary in ways that might matter to you:
Artificial Colours
Some cordials contain artificial colours to achieve vibrant appearances. While approved colours are considered safe, some parents prefer to avoid them for their children. Brands like Bickford's specifically market their products as free from artificial colours.
Preservatives
Preservatives like sodium benzoate extend shelf life but are a concern for some consumers. Natural and organic cordials typically avoid synthetic preservatives, though they may have shorter shelf lives as a result.
Real Fruit Content
Higher-quality cordials contain actual fruit juice, providing trace vitamins and a more authentic flavour. Check the ingredients list—fruit juice should appear near the beginning if it's a significant component.
Strategies for Healthier Cordial Consumption
If you choose to include cordials in your diet, these strategies can help minimise downsides:
Dilute More Heavily
The simplest way to reduce sugar per serve is to use more water. Try a 1:6 or 1:8 ratio instead of the standard 1:4 or 1:5. Over time, you may find you prefer the lighter taste and won't miss the extra sweetness.
Use Sparkling Water
Mixing cordial with sparkling water creates a drink that feels more special and satisfying. The carbonation adds interest, potentially allowing you to use less cordial while still feeling like you're having a treat.
Reserve for Special Occasions
Rather than making cordial your everyday drink, save it for meals, social occasions, or as an afternoon treat. This approach lets you enjoy cordials without making them a constant source of added sugar.
Choose Quality Over Quantity
A premium cordial with real fruit juice and no artificial additives, consumed occasionally, may be a better choice than cheap cordial consumed daily. Quality products often have more satisfying flavours that require less cordial per serve.
Special Considerations
Dental Health
The combination of sugar and acid in cordials can contribute to tooth decay. Drinking cordial through a straw, rinsing with water afterward, and avoiding sipping slowly over long periods can help protect teeth. Don't brush immediately after consuming acidic drinks—wait at least 30 minutes.
Diabetes Management
People managing diabetes should account for cordial's carbohydrate content and may want to stick with sugar-free options. Always consult with healthcare providers about how cordials fit into your individual management plan.
Children
Given children's smaller bodies and developing taste preferences, limiting cordial intake and diluting heavily is particularly important. Establishing water as the primary drink helps set healthy habits for life. See our dedicated guide on cordials for children for more information.
Try infusing plain water with fresh fruit, cucumber, or mint for a low-sugar alternative that still makes water more interesting.
The Bottom Line
Cordials aren't health foods, but they're not dietary villains either. Like most things in nutrition, context and quantity matter more than absolute categorisation. A glass of cordial enjoyed occasionally, diluted well, as part of an otherwise balanced diet poses minimal concern for most healthy adults.
The key is awareness. Know what you're consuming, understand how it fits into your overall diet, and make deliberate choices rather than mindless ones. If cordials bring you genuine enjoyment and help you stay hydrated, there's room for them in a healthy lifestyle—just approach them with eyes open.
For practical tips on reducing sugar in your drinks, check out our guide on reducing sugar intake. For cordial basics, see our beginner's guide.