Liquid IV: Calories, Nutrition Facts, and Health Benefits (2026)
A stick of Liquid IV has 45 calories, 0 g fiber and 20 mg vitamin C. Full liquid iv nutrition facts per serving and per 100 g, by goal, with blood-sugar and comparison data.
Liquid IV contains 45 calories per 1 stick (16 g powder), with 11 g of carbohydrates and 11 g of sugar. It is caffeine-free and provides essential electrolytes, including 500 mg of sodium and 380 mg of potassium, making it a popular hydration choice.
This page provides detailed nutritional information for Liquid IV, including its calorie count, macronutrient breakdown, and health benefits. We will also explore how it rates for common health goals and its comparison with other hydration options.
Liquid IV Nutrition Facts (Per Serving and Per 100 g)
The following nutrition facts table outlines the key nutritional components of Liquid IV per serving and per 100 g.
Values are for 1 stick (16 g powder).
| Nutrient | Per Serving | Per 100 g | % Daily Value (per serving) |
|---|---|---|---|
| Calories | 45 | 281 | 2% |
| Protein | 0.0 g | 0.0 g | 0% |
| Carbohydrates | 11.0 g | 68.8 g | 4% |
| Fiber | 0.0 g | 0.0 g | 0% |
| Sugar | 11.0 g | 68.8 g | - |
| Fat | 0.0 g | 0.0 g | 0% |
| Vitamin C | 20.0 mg | 125.0 mg | 22% |
| Potassium | 380 mg | 2375 mg | 8% |
| Sodium | 500 mg | 3125 mg | 22% |
| Potassium | 380 mg | 2375 mg | 8% |
About 100% of liquid iv calories come from carbohydrates, 0% from protein and 0% from fat.
Liquid IV by Health Goal
In this section, we evaluate how Liquid IV measures up against common health goals, including hydration and energy levels.
| Goal | Rating | Why |
|---|---|---|
| Weight loss | Fair | 45 calories per serving, mostly from sugar (11 g); liquid calories are easy to over-consume |
| Blood sugar / diabetes | Good | Glycemic load of about 8 per serving |
| Immunity | Good | Provides 20 mg vitamin C (22% DV) |
| Digestion | Fair | Provides no fiber |
| Heart health | Good | Low in saturated fat and sodium |
| Muscle gain | Fair | Low in protein (0 g per serving) |
Liquid IV and Blood Sugar
Glycemic index: 70. Glycemic load: 8 per serving.
Liquid IV has a glycemic index of about 70 and a glycemic load of around 8 per serving. Eating it with protein, fat or fiber slows the rise.
How Liquid IV Compares to Other Drinks
The comparison table highlights how Liquid IV stacks up against other popular hydration drinks in terms of calories, sugar, and electrolytes.
| Drink (per 100 g) | Calories | Sugar (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Liquid IV | 281 | 68.8 | 68.8 | 0.0 |
| Gatorade | 22 | 5.8 | 5.8 | 0.0 |
| Prime Hydration Drink | 4 | 0.0 | 1.0 | 0.0 |
| Powerade | 22 | 5.8 | 5.8 | 0.0 |
Liquid IV Myths, Checked
Liquid IV hydrates you better than water for everyday use , Misleading. The extra sodium helps in specific cases, but most people do not need it daily.
It is calorie-free , False. A stick has about 45 calories, mostly from sugar.
How to Track Liquid IV
Liquid calories from liquid iv 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 liquid iv 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 stick of Liquid IV?
A stick of Liquid IV contains 45 calories. This is relatively low compared to many other drink mixes, making it suitable for those monitoring their calorie intake.
Is liquid iv good for weight loss?
Liquid IV can be beneficial for weight loss due to its low calorie count and ability to help maintain hydration. However, it is important to combine it with a balanced diet and exercise for effective weight management.
Can people with diabetes eat liquid iv?
People with diabetes can consume Liquid IV, but they should be mindful of its glycemic index of about 70 and glycemic load of about 8. It is advisable to consult a healthcare professional before including it in their diet.
How much vitamin C is in liquid iv?
Each stick of Liquid IV contains 0% of the daily value for vitamin C. While it does not provide significant amounts of this vitamin, it is primarily designed for hydration rather than vitamin supplementation.
Is liquid iv high in sugar?
Liquid IV contains 11 g of sugar per stick, which is a consideration for those monitoring their sugar intake. It is important to balance this with overall dietary choices.
Does Liquid IV actually hydrate better than water?
Liquid IV is designed to hydrate better than water due to its high electrolyte content. The addition of sodium and potassium helps enhance fluid absorption and retention.
Key Takeaways
- Liquid IV has 45 calories per serving.
- Each stick contains 11 g of carbohydrates and 11 g of sugar.
- It provides 500 mg of sodium and 380 mg of potassium.
- Liquid IV is caffeine-free and mixed with 16 oz of water.
- It has a glycemic index of about 70.
- Liquid IV is popular for its hydration benefits.
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