Sports drink (Powerade)
Common food
Photo: Wikipedia
Powerade is a brightly colored, thin, and watery sports drink designed to rehydrate and replenish electrolytes. It delivers a sweet, often fruity taste with a smooth, non-carbonated texture. Nutritionally, it is almost entirely composed of simple carbohydrates, providing quick energy with negligible protein, fat, or fiber.
Calorie split: 0% protein · 99% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love Powerade for its bold, sweet flavors and its association with peak athletic performance and sports culture. It's a go-to choice for a quick energy boost during or after intense physical activity.
⚠️ Watch-outs & how to enjoy it better
The high sugar content can lead to blood-sugar spikes and crashes, and it lacks the protein or fat needed for sustained satiety. To counteract this, consume it in moderation, pair it with a protein-rich snack like nuts or Greek yogurt, or dilute it with water to reduce sugar intake.
Key benefits
- Rapidly replenishes fluid and electrolytes lost through sweat
- Provides quick-digesting carbohydrates for immediate energy
- Contains added B vitamins to support energy metabolism
- Widely available and convenient for on-the-go hydration
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Powerade was first launched in 1988 as a direct competitor to Gatorade, and its name is a portmanteau of 'power' and 'ade' (a suffix for fruit drinks).
Full nutrition (USDA data · scales with serving)
| Water | 91.9 g |
| Energy | 32.0 kcal |
| Protein | 0.00 g |
| Total lipid (fat) | 0.05 g |
| Carbohydrate, by difference | 7.8 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 6.1 g |
| Calcium, Ca | 1.0 mg |
| Iron, Fe | 0.09 mg |
| Magnesium, Mg | 0.00 mg |
| Phosphorus, P | 1.0 mg |
| Potassium, K | 18.0 mg |
| Sodium, Na | 42.0 mg |
| Zinc, Zn | 0.01 mg |
| Copper, Cu | 0.00 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.00 mg |
| Niacin | 1.6 mg |
| Vitamin B-6 | 0.15 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 | 0.91 ug |
| Vitamin B-12, added | 0.91 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 |
| 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) | 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 | 0.01 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 | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.03 g |
| PUFA 18:2 | 0.01 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 |
| Cholesterol | 0.00 mg |
FAQ
Is Powerade good for hydration?
Yes, it is designed to rehydrate and replenish electrolytes lost through sweat, making it effective during or after intense physical activity.
How much sugar is in Powerade?
A typical 591ml bottle contains about 34-38 grams of sugar, which is a significant amount and should be consumed in moderation.
Can I drink Powerade if I'm not exercising?
While safe, it's not ideal for sedentary individuals due to its high sugar and calorie content. Water is a better choice for general hydration.
What electrolytes does Powerade contain?
It typically contains sodium, potassium, and magnesium, which are essential for muscle function and fluid balance.
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 0.32 kcal/g · 0% calories from protein · 0.0 g fiber · 6.1 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: 2.33 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.