How healthy is lemonade?
Is lemonade healthy? Best kept occasional. Lemonade scores 2/100 on the HowHealthyIs Score: 100 g provides 40 kcal. Lemonade is lemon juice, water and sugar; nearly all its calories come from the added sugar, and the small amount of lemon gives little vitamin C. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Lemonade ranks higher than 2% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C11%
- Iron2%
- Magnesium1%
- Potassium1%
- Calcium1%
- Protein0%
- Vitamin E0%
- Fiber0%
- Vitamin A0%
Counts against
- Saturated fat0%
- Added sugars50%
- Sodium0%
Raw NRF9.3: 16 minus 51 = -34. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in lemonade?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 40 kcal | 99 kcal | |
| Protein | <0.1 g | 0.2 g | 0% |
| Carbohydrates | 10 g | 26 g | 9% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 10 g | 25 g | |
| Added sugars | 10 g | 25 g | 50% |
| Fat | <0.1 g | <0.1 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 3.9 mg | 9.7 mg | 11% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | <0.1 mg | <0.1 mg | 0% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 1 µg | 2.5 µg | 1% |
| Minerals | |||
| Calcium | 4 mg | 9.9 mg | 1% |
| Iron | 0.2 mg | 0.4 mg | 2% |
| Potassium | 15 mg | 37 mg | 1% |
| Magnesium | 2 mg | 5 mg | 1% |
| Zinc | <0.1 mg | <0.1 mg | 0% |
| Sodium | 4 mg | 9.9 mg | 0% |
Source: USDA FoodData Central, "Lemonade, frozen concentrate, white, prepared with water" (FDC 173217). Values rounded.
Why is lemonade good for you?
- 9.7 mg vitamin C in 1 glass (8 oz), 11% of the daily value. Vitamin C contributes to the normal function of the immune system.
Good ways to use it
- An occasional summer drink
- Making it with sparkling water, fresh lemon and much less sugar
What should you watch out for?
- A large glass carries as much added sugar as a can of soda, or more. Acidic drinks can wear tooth enamel.
What can you eat instead of lemonade?
Foods you can use the same way with a higher HowHealthyIs Score.