Brimming with sugar, caffeine and a cocktail of additives, it’s little wonder energy drinks are scarcely recommended as part of a healthy diet.
Yet they remain among the most popular beverages lining supermarket shelves.
Marketed as quick fixes for boosting energy and sharpening focus, they have become a staple for everyone from gym enthusiasts to worn-out office workers trying to get through the day.
For many, it comes down to convenience and cost. They’re often cheaper than a coffee from a high-street chain and, in many cases, deliver a far more potent dose of caffeine.
But for the sake of our health, should we be drinking them at all?
Rob Hobson, registered nutritionist and author of The Low Appetite Cookbook, tells the Daily Mail: ‘The issue with many energy drinks is the way they combine high doses of caffeine with large amounts of sugar.
‘They position themselves as performance products when most people simply don’t need that level of stimulation – and in many cases, you’d be better off with a coffee.’
With this in mind, we asked Mr Hobson to assess the ingredients, caffeine and sugar content of some of the most popular options on sale in the UK, and to share his verdict on each.
Easy to have too much Monster Energy
Monster Energy Drink – Original Green
Nutritional information (per 500ml can)
Caffeine: 160mg
Calories: 237 kcal
Sugar: 55g
They say: Monster promise their drink increases physical endurance, alertness and focus.
Taurine, a naturally occurring amino acid, is added to help boost ‘skeletal muscle function’ as is inositol, a type of sugar, which they say helps the body turn nutrients into energy. It also contains B vitamins.
Monster state that ‘because energy drinks are a newer beverage category, some people may not understand their ingredients, which may lead to misconceptions’.
Rob Hobson says: ‘This is one of the clearest examples of what makes energy drinks problematic. You’re getting well over your daily 30g recommended sugar intake in a single can, alongside a relatively high caffeine dose.
‘This has the equivalent sugar to five and a half Krispy Kreme doughnuts.
‘That’s a lot of quickly consumed energy with very little nutritional value, and it’s easy to drink without it being particularly filling.
‘The large can size also encourages overconsumption, so it’s not just what’s in the drink – it’s how easy it is to have too much of it.’
Rob Hobson’s health rating: 1/5
Better to stick to smaller cans of Red Bull
Red Bull Original
Nutritional information (per 473ml can)
Caffeine: 160mg
Calories: 220 kcal
Sugar: 52g
They say: Red Bull say their original energy drink ‘contains caffeine that helps to improve concentration and increase alertness’ and has B-group vitamins ‘which contribute to the reduction of tiredness and fatigue’.
They say that the sugar in their cans is an ‘energy source for the brain and muscles’. The drink also contains taurine.
Rob Hobson says: ‘Red Bull often feels more moderate because of its smaller cans, but at this large size it becomes similar to other high-sugar energy drinks, with five Krispy Kremes-worth of sugar per can.
‘It’s the cumulative effect that matters, especially if it’s being consumed regularly or alongside other sources of caffeine.
‘The combination of sugar and caffeine can make it easy to rely on as a quick pick-me-up rather than addressing things like sleep, diet or workload.’
Rob Hobson’s health rating: 2/5
Reign is low in sugar but very high in caffeine
Reign Total Body Fuel
Nutritional information (per average flavour 500ml can)
Caffeine: 300mg
Calories: 16 kcal
Sugar: 0g
They say: Reign target the gym crowd, claiming their drinks are an ‘innovative, better-for-you, flavourful way to help athletes perform at their peaks’.
They add that the blend of BCAAs (amino acids leucine, isoleucine and valine) alongside caffeine, COQ10 – a vitamin-like compound involved in cellular energy production – is designed ‘for your active lifestyle’.
Rob Hobson says: ‘Removing sugar improves the overall profile, but this swings too far in the other direction with caffeine.
‘At around 300mg of caffeine per can – more than two double espressos-worth – you’re close to the recommended daily upper limit for adults in one can.
‘That’s more than most people need and can impact sleep quality, increase anxiety, and encourage dependence on high-dose caffeine to get through the day.’
Rob Hobson’s health rating: 2/5
Rockstar is more soft drink than functional product
Rockstar Tropical Guava
Nutritional information (per 500ml can)
Caffeine: 200mg
Calories: 120 kcal
Sugar: 25g
They say: Like other energy drinks, Rockstar highlight that their Tropical Guava drink contains B-vitamins, guarana and taurine.
They say this 500ml can brings ‘all the power of Rockstar Energy Drinks with a tropical twist’.
Rob Hobson says: ‘On paper, this is similar to Monster – but it has half the sugar. But at 25g, this is close to what you’d get in a can of Coke, and still a lot of sugar to be having in a single drink.
‘The caffeine is slightly more than Red Bull or Monster, but not as high as some other options here.
‘I’d say people should see this as a sugary soft drink with added caffeine rather than a functional sports drink.’
Rob Hobson’s health rating: 2/5
High caffeine in Bang excessive for everyday use
Bang Energy
Nutritional information (per average flavour 500ml can)
Caffeine: 300mg
Calories: 0 kcal
Sugar: 0g
They say: Bang claims their drinks deliver ‘high performance’.
The brand offers 10 flavours, from Star Blast to Black Cherry Vanilla, and highlights ingredients such as electrolytes, COQ10 alongside B vitamins and essential amino acids.
Rob Hobson says: ‘This leans heavily into the performance and biohacking space, but most of the added ingredients are unlikely to offer much meaningful benefit in this format.
‘BCAAs, for example, are often included for muscle support, but if you’re already eating enough protein across the day, they’re largely redundant.
‘The same goes for many of the so-called “nootropics” (drugs that are designed to enhance brain function) which are typically included in small amounts and have limited evidence for noticeable effects on focus or cognition in a drink like this.
‘In reality, the main active ingredient is caffeine and a lot of it. While it avoids sugar, the high caffeine dose makes it excessive for everyday use and not something most people actually need to support energy or performance.’
Rob Hobson’s health rating: 2/5
C4 Energy may be a good pre-workout drink
C4 Energy
Nutritional information (per average flavour 500ml can)
Caffeine: 160mg
Calories: 26 kcal
Sugar: 0g
They say: C4 Energy say their drinks are ‘for those who push limits in and out of the gym’.
It ‘delivers clean, explosive energy and laser focus without sugar or calories’ and the ingredients are ‘fuelled by clinically studied ingredients like beta-alanine, Citrulline, and natural caffeine’.
Rob Hobson says: ‘This sits somewhere in the middle. The caffeine dose is more moderate than some others, and being sugar-free is a positive.
‘Beta-alanine, an essential amino acid – which are the building blocks of protein – is in the ingredients. This can help buffer muscle fatigue during high-intensity exercise, but it only works when taken consistently over time to build up levels in the muscle.
‘For most people, this isn’t offering much in a one-off drink unless they’re following a structured training and supplement plan.’
Rob Hobson’s health rating: 3/5
Could cause side effects, including jitters
Spike Hardcore Energy
Nutritional information (per average flavour 500ml can)
Caffeine: 350mg
Calories: 10 kcal
Sugar: 0g
They say: Made in America but sold through certain online retailers in the UK, Spike claim their Hardcore Energy cans provide ‘the ultimate energy experience you have to feel to believe’.
They say their drink is ‘not a significant source of saturated fat, trans fat, cholesterol, dietary fibre, total sugars, added sugars, vitamin D, calcium, iron and potassium’, but advise that no more than two cans should be exceeded daily.
Rob Hobson says: ‘This is where things move into excessive territory. You’re getting a very high dose of caffeine in a concentrated format, which makes it easy to consume quickly and push intake up without realising it.
‘At this level, caffeine is more likely to cause side-effects in some people, including jitters, a racing heart or sleep disruption especially if it’s combined with other sources of caffeine across the day.
‘It’s not designed for casual use and offers little practical benefit for most people.’
Rob Hobson’s health rating: 0/5