Beverages, Fruit punch drink, with added nutrients, canned
Whole food · Beverages
Photo: Wikipedia
This is a vibrant, sweetened fruit-flavored beverage, often a blend of apple, grape, and citrus juices, fortified with vitamins like C and sometimes B vitamins. It offers a smooth, non-carbonated texture with a pronounced sugary taste and a familiar, nostalgic fruitiness. Nutritionally, it's a source of quick energy from carbohydrates but is low in fiber and contains no protein or fat.
Calorie split: 0% protein · 100% carbs · 0% fat
↓ Full nutrition💚 Why it's loved
People love it for its intensely sweet, fruity flavor that evokes childhood memories of picnics and parties. Its versatility makes it a staple for mixing cocktails, creating punches, or simply enjoying as a refreshing, non-alcoholic treat.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (over 11g per 100g) can lead to rapid blood-sugar spikes, making it a poor choice for those managing diabetes or seeking sustained energy. To mitigate this, consume it in small portions (like a 4-oz serving) and pair it with a source of protein or healthy fat, such as a handful of nuts, to slow sugar absorption.
Key benefits
- Provides quick energy from simple carbohydrates
- Often fortified with Vitamin C for immune support
- Convenient, shelf-stable hydration option
- Low in fat and contains no cholesterol
- A popular, accessible source of B vitamins in some formulations
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic red color in many fruit punches isn't from fruit at all—it's typically from artificial dyes like Red 40, which was first synthesized from petroleum.
Full nutrition (USDA data · scales with serving)
| Water | 88.0 g |
| Energy | 47.0 kcal |
| Energy | 195 kj |
| Protein | 0.00 g |
| Total lipid (fat) | 0.00 g |
| Ash | 0.08 g |
| Carbohydrate, by difference | 11.9 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 11.3 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 0.09 mg |
| Magnesium, Mg | 3.0 mg |
| Phosphorus, P | 3.0 mg |
| Potassium, K | 31.0 mg |
| Sodium, Na | 38.0 mg |
| Zinc, Zn | 0.01 mg |
| Copper, Cu | 0.01 mg |
| Manganese, Mn | 0.08 mg |
| Selenium, Se | 0.20 ug |
| Vitamin C, total ascorbic acid | 29.6 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.02 mg |
| Pantothenic acid | 0.01 mg |
| Vitamin B-6 | 0.01 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Choline, total | 0.50 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 14.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 4.0 ug |
| Vitamin A, IU | 28.0 iu |
| Lycopene | 1.0 ug |
| Lutein + zeaxanthin | 2.0 ug |
| Vitamin E (alpha-tocopherol) | 0.01 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.00 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.00 g |
| PUFA 18:2 | 0.00 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Beverages, carbonated, tonic water — USDA does not publish this profile for Beverages.
| Tryptophan | 0.00 g |
| Threonine | 0.00 g |
| Isoleucine | 0.00 g |
| Leucine | 0.00 g |
| Lysine | 0.00 g |
| Methionine | 0.00 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.00 g |
| Tyrosine | 0.00 g |
| Valine | 0.00 g |
| Arginine | 0.00 g |
| Histidine | 0.00 g |
| Alanine | 0.00 g |
| Aspartic acid | 0.00 g |
| Glutamic acid | 0.00 g |
| Glycine | 0.00 g |
| Proline | 0.00 g |
| Serine | 0.00 g |
FAQ
Is fruit punch a good source of vitamins?
It can be if it's fortified. Check the label; many brands add Vitamin C and sometimes B vitamins, but it's not a substitute for whole fruit due to the lack of fiber and phytonutrients.
Can I use fruit punch in cooking?
Absolutely. It's excellent as a sweet and tangy base for glazes, marinades, and sauces for meats, or as the liquid for poaching fruits or making vibrant gelatin desserts.
How does it differ from 100% fruit juice?
Fruit punch is typically a blend of fruit juice concentrates, water, added sugars, and flavorings. 100% fruit juice contains no added sugars and is made entirely from fruit, offering more nutrients but also natural sugars.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.47 kcal/g · 0% calories from protein · 0.2 g fiber · 11.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.23 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.