Powerade Nutrition Facts



Published: 24 May 2023

Powerade energy drink. Blue bottle chilling between ice. Drink for athletes. Mountain Blast flavor drink. Blue liquid. Drink for sports or physical activities.

When it comes to sports drinks, Powerade is a recognizable name on the global stage. It promises to replenish electrolytes – 50% more than any other sports drink, and fuel athletes through rigorous physical activity. But what exactly goes into a bottle of this renowned beverage? In this comprehensive article, we’ll unpack 10 Powerade nutrition facts to shed light on its components and potential effects on your health.

Table of Contents

Low Calories

A standard 20-ounce serving of Powerade contains approximately 130 calories. although certain flavors such as Grape, Strawberry Lemonade, and Lemon Lime contain 80 calories. This caloric content comes primarily from its carbohydrate content, making it a source of quick energy during prolonged physical activity.

Carbohydrate Composition

Each serving of Powerade provides about 21-34 grams of carbohydrates, primarily in the form of sugars. These sugars provide a quick energy boost during exercise and help replenish glycogen stores in the muscles.

Zero Protein

This sports drink is not meant to support muscle growth, which explains the absence of protein.

Sodium and Potassium Content

thirsty athlete with power drink
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Powerade contains two crucial electrolytes: sodium and potassium. A 20-ounce bottle contains about 250-400 milligrams of sodium and 80 milligrams of potassium. These electrolytes are lost through sweat during physical activity and are essential for maintaining fluid balance and muscle function. 

Sodium and potassium are minerals that help you to retain fluid so you stay hydrated, as well as maintain your blood volume, sweat rate, and muscle blood flow.

Has Vitamins C, B3, B6, and B12

Powerade is fortified with vitamins C, B3 (niacin), B6, and B12. These B vitamins help to convert food into energy.

The Zero Sugar Option

For those watching their sugar intake, Powerade offers a Zero Sugar option. As the name suggests, this version of the drink contains no sugar and is calorie-free like most sports drinks such as Red Bull Sugar-Free. However, it contains artificial sweeteners like sucralose and acesulfame potassium. 

High in Fructose Corn Syrup

The primary sweetener in traditional Powerade is high fructose corn syrup (HFCS). While HFCS has been linked to health issues such as obesity and diabetes, it’s important to remember that these concerns generally relate to a high intake of added sugars, not specifically HFCS. The American Heart Association recommends limiting added sugars to no more than 36 grams per day for men and 25 grams per day for women.

Contains Food Coloring

different flavors of powerade
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The vibrant colors aren’t natural because they come from food dyes. Depending on the flavor, the drink may contain blue 1, red 40, or yellow 5. FDA has approved these colorings, but some individuals may choose to avoid them due to potential sensitivities.

Not Just for Athletes

Though we recognize Powerade as a sports drink targeted at athletes, non-athletes may also consume it. However, because it is high in sugar, we’d recommend consuming it in moderation as part of a balanced diet.

More on Powerade

Is Powerade healthy?

Well, if we compared Powerade to other big-brand sports drinks, it is considered relatively healthy, especially the zero-sugar option.

Can you drink Powerade instead of water?

We do not recommend completely replacing water with Powerade since it still contains added sugars and food coloring. 

Powerade helps to maintain hydration during prolonged physical activity or in hot climates, where you’re likely to sweat more. The carbohydrates and electrolytes in Powerade can help enhance athletic performance by providing energy and preventing electrolyte imbalances.