Gatorade: Calories, Nutrition Facts, and Health Benefits (2026)
A 12 oz Gatorade has 79 calories, 0 g fiber and 0 mg vitamin C. Full gatorade nutrition facts per serving and per 100 g, by goal, with blood-sugar and comparison data.
Gatorade contains 79 calories per 12 fl oz (360 g), with 0 g protein and 20.9 g carbohydrates. It has 20.9 g of sugar and provides 158 mg of sodium, making it notable for hydration during sports activities.
This page provides an overview of Gatorade's nutrition, focusing on its calorie content, macronutrient breakdown, and health implications. It also examines how Gatorade rates for various fitness goals and compares it with other beverages.
Gatorade Nutrition Facts (Per Serving and Per 100 g)
The following nutrition facts table details the composition of Gatorade per 12 fl oz (360 g) and per 100 g, highlighting key nutrients.
Values are for 12 fl oz (360 g).
| Nutrient | Per Serving | Per 100 g | % Daily Value (per serving) |
|---|---|---|---|
| Calories | 79 | 22 | 4% |
| Protein | 0.0 g | 0.0 g | 0% |
| Carbohydrates | 20.9 g | 5.8 g | 8% |
| Fiber | 0.0 g | 0.0 g | 0% |
| Sugar | 20.9 g | 5.8 g | - |
| Fat | 0.0 g | 0.0 g | 0% |
| Vitamin C | 0.0 mg | 0.0 mg | 0% |
| Potassium | 47 mg | 13 mg | 1% |
| Sodium | 158 mg | 44 mg | 7% |
About 100% of gatorade calories come from carbohydrates, 0% from protein and 0% from fat.
Gatorade by Health Goal
The by-goal ratings section evaluates Gatorade's effectiveness for different fitness objectives, such as hydration and energy replenishment.
| Goal | Rating | Why |
|---|---|---|
| Weight loss | Fair | 79 calories per serving, mostly from sugar (20.9 g); liquid calories are easy to over-consume |
| Blood sugar / diabetes | Fair | Glycemic load of about 16 per serving, high in sugar (20.9 g) |
| Immunity | Fair | Not a significant source of immune-supporting nutrients |
| Digestion | Fair | Provides no fiber |
| Heart health | Fair | High in sugar (20.9 g per serving) |
| Muscle gain | Fair | Low in protein (0 g per serving) |
Gatorade and Blood Sugar
Glycemic index: 78. Glycemic load: 16 per serving.
Gatorade has a glycemic index of about 78 and a glycemic load of around 16 per serving. It is high in sugar (20.9 g per serving), so it can raise blood sugar quickly. Eating it with protein, fat or fiber slows the rise.
How Gatorade Compares to Other Drinks
In the comparison table, Gatorade is analyzed alongside other popular beverages to assess its nutritional standing.
| Drink (per 100 g) | Calories | Sugar (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Gatorade | 22 | 5.8 | 5.8 | 0.0 |
| Gatorade Zero | 1 | 0.0 | 0.3 | 0.0 |
| Powerade | 22 | 5.8 | 5.8 | 0.0 |
| Coca-Cola | 38 | 10.6 | 10.6 | 0.0 |
Gatorade Myths, Checked
Everyone needs Gatorade to stay hydrated , Misleading. It helps during long, intense exercise, but for everyday hydration water is enough.
Gatorade is sugar-free , False. A 12 oz serving has about 21 g of sugar; the Zero line is the sugar-free option.
How to Track Gatorade
Liquid calories from gatorade are easy to forget, since drinks do not feel as filling as food for the same number of calories. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log gatorade accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
For related references, see every soft drink ranked by calories and sugar, every alcoholic drink ranked by calories, and calories in every beer, wine and spirit by brand.
Sources
Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.
Frequently Asked Questions (FAQ)
How many calories are in a 12 oz Gatorade?
A 12 oz Gatorade contains 79 calories. This calorie count is primarily derived from carbohydrates, specifically sugars, which provide quick energy during physical activities.
Is gatorade good for weight loss?
Gatorade is not specifically designed for weight loss, as it contains 20.9 g of sugar per serving. However, it can be beneficial for athletes needing to replenish electrolytes after intense exercise.
Can people with diabetes eat gatorade?
People with diabetes should be cautious with Gatorade, as it has a glycemic index of about 78. This means it can cause a rapid increase in blood sugar levels.
How much protein is in gatorade?
Gatorade contains 0 g of protein per serving. It is primarily a carbohydrate-based drink, designed to provide energy rather than protein supplementation.
Is gatorade high in sugar?
Yes, Gatorade is high in sugar, with 20.9 g of sugar per 12 fl oz serving. This sugar content is intended to provide quick energy during sports activities.
Is Gatorade good for you?
Gatorade can be good for hydration, especially during prolonged exercise, due to its electrolyte content. However, it should be consumed in moderation due to its sugar content.
Key Takeaways
- Contains 79 calories per 12 fl oz (360 g).
- Provides 20.9 g of carbohydrates, all from sugar.
- Contains 158 mg of sodium per serving.
- Has a glycemic index of about 78.
- Offers no protein or fiber.
- Best used for hydration during intense physical activity.
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