The true calorie content of iced coffees and fruit smoothies revealed - plus smart swaps

Sales of frozen frappes and icy fruit slushies have boomed in recent years, but while they cool you down, they often come packed with sugar and fat. You can easily sip your way beyond your recommended daily allowances, with the NHS saying adults should aim to have no more than 30g of sugar each day, and 2,500 calories for men and 2,000 for women. Let's take a look look at the small print - and discover which are the smart swaps that could make healthier choices

STARBUCKS

Swap an Iced Caffe Mocha at 345 calories, 30.7g sugar, 17.8g fat, for an Iced Caffe Latte at 131 cals, 11.9g sugar, 4.5g fat.

Calorie saving: 214 or a 25-minute swim

Swap a Dragon Coconut Refresha at 160 calories, 27.3g sugar and 3.4g of fat, for a Cool Lime Refresha at 75 calories, 17.4g of sugar, 0.1g fat.

Calorie saving: 85 or a 10-minute swim

Swap a Double Chocolatey Chip Frappuccino at 403 cals, 40.9g sugar, 21g fat, for a Vanilla Cream Frappuccino at 312 calories, 33.5g sugar, 17.1g fat.

Calorie saving: 91 or an 11-minute swim

McDONALD’S

Swap a Caramel Iced Frappe at 319 calories, 33g sugar, 16g fat, for an Iced Latte at 136 calories, 17g sugar, 3.1g fat.

Calorie saving: 174 or a 35-minute walk

Swap a Strawberry Milkshake at 356 calories, 57g sugar, 7g fat, for a Frozen Strawberry Lemonade at 201 calories, 32g sugar, 0.5g fat.

Calorie saving: 155 or a 30-minute walk

Swap a Biscoff Frappe at 321 calories, 30g sugar, 16g fat, for a Mango and Pineapple Smoothie at 179 calories, 39g sugar, 0.5g fat.

Calorie saving: 142 calories or a 28-minute walk

GREGGS

Swap a Strawberries and Cream Refresher at 229 calories, 25g sugar, 6.9g fat, for a Mango and Strawberry Cooler at 104 calories, 17g sugar, 0g fat.

Calorie saving: 125 or a 15-minute run

Swap an Iced Caramel Latte at 165 calories, 23g sugar, 3.7g fat, for an Iced Latte at 115 calories, 11g sugar, 3.7g fat.

Calorie saving: 50 calories or a six-minute run

CAFFE NERO

Swap an Espresso and Caramel Frappe Creme at 469 calories, 53.4g sugar, 21.2g fat, for a Salted Caramel and Pistachio Frappe Crème at 375 calories, 39.7g sugar, 20.8g fat.

Calorie saving: 94 or 18 minutes of DIY

Swap a Frappe Latte at 220 calories, 24.5g sugar, 3.4g fat, for a Cherry Iced Latte at 139 calories, 19.5g sugar, 3.1g fat.

Calorie saving: 81 or 16 minutes of DIY

Swap a Strawberry and Peach Booster at 137 calories, 19.8g sugar, 0.1g fat, for an Italian Peach Spritz at 78 calories, 16.4g sugar, 0g fat.

Calorie saving: 59 or 12 minutes of DIY

COSTA

Swap a Chocolate Fudge Brownie Frappe at 392 calories, 47.6g sugar, 13.1g fat, for a Cookie Dough Frappe at 272 calories, 10.6g sugar, 13.4g fat.

Calorie saving: 120 or 29 minutes of dancing

Swap an Iced Whipped White Chocolate Latte at 176 calories, 26.1g sugar, 3.4g fat, for an Iced Cappuccino at 76 calories, 9.3g sugar and 1.8g fat.

Calorie saving: 100 or 24 minutes of dancing

Swap a Red Summer Berries Cooler at 165 calories, 39.9g sugar, 0g fat, for an Apple and Rhubarb Refresher at 10 calories, 2.3g sugar and 0g fat.

Calorie saving: 155 or 37 minutes of dancing

PRET

Swap a Coolers Feelin’ Peachy at 73 calories, 13.7g sugar and 0.5g fat, for a Cooler Mango Sunrise at 54 calories, 12.4g sugar, 0.1g fat.

Calorie saving: 19 calories or five minutes of housework

Swap an Iced Mocha at 163 calories, 22.2g sugar, 4.2g fat, for an Iced Latte at 98 calories, 10g sugar and 3.4g fat.

Calorie saving: 65 or 13 minutes of housework

KFC

Swap a Milkybar Krushems at 325 calories, 39g sugar and 13g fat, for an Oreo Krushems at 275 calories, 31g sugar and 10g fat.

Calorie saving: 50 calories or a seven-minute kickabout

Swap a Lipton Ice Tea at 55 calories, 13g sugar and 1.5g fat, for a Southern Refresher, Watermelon and Lime at 10 calories, 1.5g sugar and 0g fat.

Calorie saving: 45 or a six-minute kickabout