Powerade: Calories, Nutrition Facts, and Health Benefits (2026)
A 12 oz Powerade has 79 calories, 0 g fiber and 0 mg vitamin C. Full powerade nutrition facts per serving and per 100 g, by goal, with blood-sugar and comparison data.
Powerade contains 79 calories per 12 fl oz (360 g), with 0 g protein, 20.9 g carbs, and 20.9 g sugar. It has 151 mg sodium and a glycemic index of about 78, making it notable for a sugar-based sports drink.
This page provides a comprehensive overview of Powerade's nutrition, including calorie content, carbohydrate levels, and its overall health benefits. It also examines how Powerade rates for various fitness goals and compares it with other beverages.
Powerade Nutrition Facts (Per Serving and Per 100 g)
The following nutrition facts table outlines the key nutritional components of Powerade per 12 fl oz (360 g) and per 100 g.
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 | 151 mg | 42 mg | 7% |
About 100% of powerade calories come from carbohydrates, 0% from protein and 0% from fat.
Powerade by Health Goal
The by-goal ratings section evaluates Powerade's effectiveness for different fitness and health objectives.
| 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) |
Powerade and Blood Sugar
Glycemic index: 78. Glycemic load: 16 per serving.
Powerade 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 Powerade Compares to Other Drinks
In the comparison table, Powerade is analyzed alongside other popular sports drinks to highlight its nutritional differences.
| Drink (per 100 g) | Calories | Sugar (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Powerade | 22 | 5.8 | 5.8 | 0.0 |
| Gatorade | 22 | 5.8 | 5.8 | 0.0 |
| Gatorade Zero | 1 | 0.0 | 0.3 | 0.0 |
| Coca-Cola | 38 | 10.6 | 10.6 | 0.0 |
Powerade Myths, Checked
Powerade and Gatorade are nutritionally very different , Misleading. They are very similar in calories, sugar and electrolytes.
Sports drinks are a healthy everyday beverage , Misleading. The sugar adds up if you are not doing prolonged exercise.
How to Track Powerade
Liquid calories from powerade 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 powerade 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 Powerade?
A 12 oz Powerade contains 79 calories. This calorie count is primarily derived from carbohydrates, specifically sugars.
Is powerade good for weight loss?
Powerade is not specifically designed for weight loss, as it contains sugars that can contribute to calorie intake. However, it can be consumed in moderation during physical activity.
Can people with diabetes eat powerade?
People with diabetes should be cautious with Powerade due to its high sugar content and glycemic index of about 78. Consulting a healthcare provider is recommended.
How much protein is in powerade?
Powerade contains 0 g of protein per serving. It is primarily a carbohydrate-based drink intended for hydration and energy replenishment.
Is powerade high in sugar?
Yes, Powerade is high in sugar, with 20.9 g of sugar per 12 fl oz serving. This is a significant amount for a sports drink.
Is Powerade healthier than Gatorade?
Powerade and Gatorade have similar nutritional profiles, but Powerade has slightly higher sugar content. The choice between them may depend on personal preference and specific hydration needs.
Key Takeaways
- Powerade has 79 calories per 12 fl oz serving.
- It contains 20.9 g of sugar and 0 g of protein.
- Powerade provides 151 mg of sodium per serving.
- The glycemic index of Powerade is approximately 78.
- Powerade is not ideal for weight loss due to its sugar content.
- It is important for diabetics to consult a doctor before consuming Powerade.
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