Beverages, The COCA-COLA company, Hi-C Flashin' Fruit Punch
Whole food · Beverages
Photo: Wikipedia
Hi-C Flashin' Fruit Punch is a vibrant, non-carbonated fruit-flavored drink with a sweet, tangy profile reminiscent of a blend of cherry, orange, and pineapple. Its texture is light and smooth, like a classic fruit punch, offering a nostalgic, refreshing sip. Nutritionally, it's a source of quick energy from its 12.5g of sugar per 100g, with no protein, fat, or fiber.
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 a sense of childhood nostalgia, often associated with fast-food meals and school cafeterias. Its versatility makes it a popular, easy-to-serve choice for kids' parties and casual gatherings.
⚠️ Watch-outs & how to enjoy it better
Its high sugar content (12.5g per 100g) can lead to rapid blood-sugar spikes, making it a poor choice for those managing diabetes or seeking sustained energy. To counteract this, consider pairing it with a source of protein or fat (like a handful of nuts or cheese) to slow sugar absorption, or strictly limit portions to a small serving.
Key benefits
- Provides quick energy from simple carbohydrates.
- A caffeine-free, non-carbonated option for hydration.
- Offers a consistent, familiar fruit-punch flavor.
- Often served chilled for immediate refreshment.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Hi-C was originally developed in 1946 by the Minute Maid Company and was later acquired by The Coca-Cola Company, with its name standing for 'High in Vitamin C,' a claim no longer central to the modern fruit punch formula.
Full nutrition (USDA data · scales with serving)
| Water | 87.5 g |
| Energy | 45.0 kcal |
| Energy | 188 kj |
| Protein | 0.00 g |
| Total lipid (fat) | 0.00 g |
| Ash | 0.01 g |
| Carbohydrate, by difference | 12.5 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 12.5 g |
| Calcium, Ca | 0.00 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 0.00 mg |
| Phosphorus, P | 0.00 mg |
| Potassium, K | 0.00 mg |
| Sodium, Na | 8.0 mg |
| Zinc, Zn | 0.00 mg |
| Copper, Cu | 0.00 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 30.0 mg |
| Thiamin | 0.00 mg |
| Riboflavin | 0.00 mg |
| Niacin | 0.00 mg |
| Vitamin B-6 | 0.00 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 0.00 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.00 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
Does Hi-C Flashin' Fruit Punch contain any real fruit juice?
The primary ingredients are typically water, high-fructose corn syrup, and fruit juice concentrates, but the exact percentage of juice can vary and is often minimal compared to the sugar content.
Is it suitable for a vegan or vegetarian diet?
Generally, yes. The ingredients are typically plant-derived, but it's always best to check the specific product label for any potential animal-derived additives like certain colorings.
Why is it called 'Flashin' Fruit Punch'?
The 'Flashin'' likely refers to the bright, vibrant color and the intense, 'flashy' burst of artificial fruit flavor it delivers, not any actual flashing or sparkling effect.
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 0.45 kcal/g · 0% calories from protein · 0.0 g fiber · 12.5 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:potassium per WHO potassium guidance. Computed from USDA nutrients.