Last verified 17 September 2026

104 low-sugar builds Unsweet · half sweet

7 Brew Sugar Free & Low Sugar Drinks

The 104 drinks on the board that come in at 20 g of sugar or less in a Small — plus how to order unsweet, half sweet and sugar-free syrup so you can cut sugar on almost any build at the window. Most people do not realise the chain will substitute.

104at 20 g or less (Small)

7at 10 g or less

36 gaverage Medium

78over 50 g (Large)

104 7 Brew drinks come in at 20 g of sugar or less in a Small. Ordering unsweet removes the sugar syrup entirely; half sweet cuts it by roughly a third to a half; and many stands carry sugar-free syrup that keeps the sweetness without the sugar. The average Medium on the board carries about 36 g, and the median is 33 g.

Start here

Lowest-sugar drinks on the board

Tea & Chai

By category

Sugar averages, leanest first

As with calories, the category does most of the work. Tea & Chai averages 25 g at a Medium; Shakes averages 58 g — a gap of 33 g in the same size cup. The last column is the single leanest drink in each category, which is usually the order worth remembering.

Average estimated sugar per 7 Brew category and cup size, 217 drinks total. Sorted by Medium.
Category	Drinks	Small	Medium	Large	Leanest in category
Tea & Chai	45	15 g	25 g	34 g	Lavender Decaf Tea (18 g)
Featured	21	19 g	30 g	44 g	Apple Butter Chai Latte (30 g)
Coffee Classics	54	20 g	31 g	44 g	Banana Bread Chilled Espresso Breve (24 g)
Lemonades	16	21 g	34 g	44 g	Tropic Thunder Lemonade (26 g)
7 Fizz	12	25 g	37 g	50 g	Bahama Mama 7 Fizz Soda (30 g)
7 Energy	12	27 g	41 g	56 g	Watermelon 7 Energy (34 g)
7 Originals	18	30 g	47 g	61 g	Banana Bread (38 g)
Smoothies	29	32 g	49 g	64 g	Banana Strawberry Smoothie (40 g)
Shakes	10	38 g	58 g	81 g	Cookies & Cream Shake (50 g)

Full table

Sugar content, Small to Large

First 30 lowest-sugar builds on the board, sorted by Small.
Drink	Small (16 oz)	Medium (24 oz)	Large (32 oz)	Calories (S)
Brewchata Chai Latte	10 g	24 g	35 g	63 cal
Build your Own Paris Tea	10 g	28 g	36 g	93 cal
Cherry Blossom Green Tea	10 g	25 g	30 g	52 cal
Green Tea	10 g	30 g	31 g	105 cal
Honeybun Cinnamon Spice Tea	10 g	26 g	29 g	96 cal
Matcha Latte	10 g	24 g	37 g	126 cal
Sunny 7 Black Tea	10 g	19 g	34 g	82 cal
Blondie Recipe	12 g	36 g	36 g	201 cal
Black Tea	12 g	31 g	31 g	95 cal
Build your Own Earl Grey	12 g	23 g	35 g	122 cal
Build your Own Green Tea	12 g	21 g	30 g	91 cal
Build your Own Matcha	12 g	30 g	36 g	54 cal
Caramel Cinnamon Spice Tea	12 g	28 g	33 g	85 cal
Georgia Peach Tea	12 g	21 g	27 g	64 cal
Hula Tea	12 g	31 g	37 g	45 cal
Banana Bread Chilled Espresso Breve	13 g	24 g	43 g	167 cal
Banana Bread Mocha	13 g	24 g	39 g	227 cal
Brunette Brownie Chilled Espresso Mocha	13 g	30 g	46 g	165 cal
Cloud 9 Earl Grey Tea	13 g	25 g	34 g	84 cal
Brunette Recipe	14 g	29 g	37 g	203 cal
Build your own Latte	14 g	33 g	43 g	185 cal
Cupids Special Cocoa	14 g	36 g	47 g	242 cal
Dark Chocolate Cold Brew	14 g	36 g	49 g	175 cal
Toasted Marshmallow Latte	14 g	34 g	37 g	172 cal
Blackberry Decaf Tea	14 g	24 g	29 g	102 cal
Honeybee Earl Grey Tea	14 g	19 g	27 g	76 cal
Mistletoe Chai Recipe	14 g	24 g	37 g	96 cal
Sugar Cookie Chai Latte	14 g	20 g	33 g	115 cal
Blondie Cold Brew	15 g	25 g	43 g	227 cal
Build your own Macchiato	15 g	27 g	41 g	168 cal

Lowest sugar + lowest calories

Hula Tea — 12 g sugar, 45 cal (S)
Cherry Blossom Green Tea — 10 g sugar, 52 cal (S)
Vanilla Decaf Tea — 17 g sugar, 52 cal (S)
Build your Own Matcha — 12 g sugar, 54 cal (S)
Build your Own Cinnamon Spice Tea — 15 g sugar, 54 cal (S)
Cherry Blossom Tea — 20 g sugar, 61 cal (S)
Brewchata Chai Latte — 10 g sugar, 63 cal (S)
Georgia Peach Tea — 12 g sugar, 64 cal (S)
Cereal Milk Matcha Latte — 19 g sugar, 70 cal (S)
Raspberry Paris Tea — 18 g sugar, 72 cal (S)

How to cut sugar at the window

Unsweet — no sugar syrup added at all.
Half sweet — roughly half the standard pour.
Sugar-free syrup — sweetness without sugar.
Downsize — a Small is half the volume of a Large.
Skip cold foam and whip — both add sugar.

Where it hides

The heaviest drinks on the board

Worth knowing what the other end looks like. These fifteen carry the most sugar in a Large, and 78 drinks on the board cross 50 g at that size. For scale, the American Heart Association suggests no more than about 36 g of added sugar a day for men and 25 g for women — so a single Large on this list can use up the whole day.

The 15 highest-sugar 7 Brew builds at a Large 32 oz.
Drink	Small (16 oz)	Medium (24 oz)	Large (32 oz)	Calories (L)
Birthday Cake Shake	33 g	55 g	85 g	700 cal
Peaches N' Cream Shake	31 g	59 g	85 g	705 cal
Orange Sherbet Shake	42 g	53 g	84 g	679 cal
Rocky Road Shake	38 g	52 g	84 g	727 cal
Cookies & Cream Shake	45 g	50 g	83 g	663 cal
Cookies Cream Shake	35 g	64 g	83 g	655 cal
Banana Shake	44 g	65 g	78 g	722 cal
Salted Caramel Shake	32 g	60 g	76 g	704 cal
Funnel Cake Shake	42 g	61 g	75 g	659 cal
Orange Sherbet Shake	37 g	58 g	73 g	667 cal
Peach Smoothie	36 g	55 g	72 g	481 cal
Banana Strawberry Smoothie	23 g	40 g	71 g	427 cal
Build your Own Mango Smoothie	36 g	53 g	71 g	478 cal
Passion Fruit Peach Smoothie	30 g	46 g	71 g	449 cal
Tuxedo Blu Pom Smoothie	32 g	44 g	71 g	425 cal

Two different orders

Unsweet vs sugar free

These two orders are not the same thing. Unsweet means the drink is built with no sugar syrup — the lowest-sugar version possible, but noticeably less sweet. Sugar free means a sugar-free syrup replaces the standard one, so the drink tastes sweet while carrying almost no sugar. If you are cutting sugar for health reasons, unsweet is the safer order; if you just want fewer grams without losing the flavour, ask for sugar-free syrup first.

One more lever people miss: the size. Going Small to Large adds an average of 26 g of sugar, because the syrup scales with the cup. Dropping a size usually saves more sugar than going half sweet.

Unofficial fan guide. 7 Brew is a trademark of its respective owner. This site is not affiliated with, endorsed by, or sponsored by 7 Brew Coffee. Prices and nutrition are estimates — confirm at your local stand.

7 Brew Sugar Free & Low Sugar Drinks

Lowest-sugar drinks on the board

Brewchata Chai Latte

Build your Own Paris Tea

Cherry Blossom Green Tea

Green Tea

Honeybun Cinnamon Spice Tea

Matcha Latte

Sunny 7 Black Tea

Blondie Recipe

Black Tea

Build your Own Earl Grey

Build your Own Green Tea

Build your Own Matcha

Caramel Cinnamon Spice Tea

Georgia Peach Tea

Hula Tea

Banana Bread Chilled Espresso Breve