HI-C FRUIT DRINK, FRUIT PUNCH receives a FoodScore of 18/100 (Avoid). The primary factor driving this low score is the **high amount of added sugar**, contributing to its classification as an ultra-processed beverage.
This HI-C product scores 18/100, placing it in the 'Avoid' category.
It contains 8.66g of added sugar per 100g, a significant amount.
The product is classified as NOVA class 4, indicating it is ultra-processed.
Compared to plain water, this beverage offers minimal nutritional benefits.
Consider this product for occasional consumption rather than a daily beverage.
Scores -14 points above the beverage category average (32/100 across 3796 foods).
Fiber
0g
0% of Daily Value
Protein
0g
0% of Daily Value
Added sugar
8.66g
17% of Daily Value
Sodium
8.02mg
0% of Daily Value
+
What it brings to the table
Micronutrients (Vitamin C)+2
−
What holds it back
Added sugar (8.7g)-9
Ultra-processed (NOVA 4)-10
Empty calories-15
Why it scores 18
HI-C FRUIT DRINK, FRUIT PUNCH achieves a FoodScore of 18 out of 100, primarily due to its nutritional composition and processing level. The most significant penalty comes from the high amount of added sugar, with 8.66g per 100g. This contributes to a -9 penalty in the scoring system. Furthermore, the product is classified as NOVA class 4, meaning it is ultra-processed, which incurs a substantial -10 penalty. The lack of beneficial macronutrients like protein and fiber, and the absence of most micronutrients, leads to an 'empty calories' penalty of -15. While the product does contain Vitamin C, providing 38% DV per 100g, this only results in a minor +2 bonus, which is insufficient to offset the significant penalties. In comparison to the reference baseline of plain water or an unsweetened beverage, HI-C FRUIT DRINK, FRUIT PUNCH offers considerably more calories and sugar without providing essential nutrients, making it a less optimal choice for regular consumption. The presence of high fructose corn syrup as the second ingredient further highlights the sugar content.
Health benefits
What the nutrients in hi-c fruit drink, fruit punch actually do for you, grounded in established dietary science.
Source of Vitamin C
HI-C FRUIT DRINK, FRUIT PUNCH provides a notable amount of Vitamin C, with 38% of the Daily Value per 100g. This can contribute to your daily intake of this essential antioxidant vitamin, which plays a role in immune function and collagen synthesis. While not a primary source of nutrition, it can help meet a portion of Vitamin C needs, particularly for individuals who may not consume enough fruits and vegetables.
Hydration Support
Like all beverages containing water, HI-C FRUIT DRINK, FRUIT PUNCH contributes to overall fluid intake, which is crucial for maintaining hydration. Adequate hydration supports various bodily functions, including temperature regulation, nutrient transport, and organ function. For individuals who struggle with drinking plain water, a flavored beverage like this can sometimes encourage fluid consumption, though it should be balanced with other, more nutrient-dense options.
Convenient and Accessible Option
This product offers a convenient and readily available option for a flavored drink. Its shelf-stable nature and widespread availability make it an easy choice for quick hydration or as an occasional treat. For situations where other beverage options are limited, its portability and ease of use can be a practical consideration, though its nutritional profile suggests moderation.
HI-C FRUIT DRINK, FRUIT PUNCH receives a FoodScore of 18/100 (Avoid). The primary factor driving this low score is the high amount of added sugar, contributing to its classification as an ultra-processed beverage.
How to eat it
HI-C FRUIT DRINK, FRUIT PUNCH is typically consumed as a standalone beverage, often by children, and is commonly found in lunchboxes or as a refreshment. Due to its high sugar content, it is best considered an occasional treat rather than a regular part of a balanced diet. A typical serving size is 6 fluid ounces.
Consider diluting HI-C with water to reduce the sugar concentration per serving, making it a more moderate choice.
Pair this beverage with a meal that is rich in fiber and protein to help mitigate blood sugar spikes from the added sugar.
Use HI-C as an occasional treat, rather than a daily beverage, to limit added sugar intake.
For a more nutritious option, consider swapping HI-C with plain water, unsweetened tea, or 100% fruit juice in smaller portions.
Things to keep in mind
The primary caution with HI-C FRUIT DRINK, FRUIT PUNCH is its high content of added sugar, primarily from high fructose corn syrup and sugar. Regular consumption of beverages high in added sugars can contribute to excessive calorie intake, potentially leading to weight gain and an increased risk of developing type 2 diabetes and cardiovascular disease. While the product contains Vitamin C, this does not offset the negative health implications of its sugar content. Individuals managing blood sugar levels, such as those with diabetes, should be particularly mindful of this product's impact. The inclusion of natural and artificial flavors is common in ultra-processed beverages, and while generally recognized as safe, some individuals may prefer to limit their intake of artificial ingredients.
HI-C FRUIT DRINK, FRUIT PUNCH receives a FoodScore of 18/100, indicating it is not considered a healthy choice for regular consumption. Its low score is primarily due to its high added sugar content and its classification as an ultra-processed food. While it provides some Vitamin C, it lacks other essential nutrients like fiber and protein.
How does HI-C FRUIT DRINK, FRUIT PUNCH compare to other fruit drinks?
Compared to 100% fruit juices like Minute Maid Orange Juice, HI-C FRUIT DRINK, FRUIT PUNCH contains added sugars and artificial flavors, whereas 100% juices derive their sugar naturally from fruit. While both can be sources of sugar, 100% fruit juices often provide a broader spectrum of vitamins and minerals without added sweeteners. Unsweetened beverages like plain water or tea are nutritionally superior.
What is high fructose corn syrup, and why is it in HI-C?
High fructose corn syrup is a common sweetener used in many processed foods and beverages, including HI-C. It is a liquid sweetener derived from corn starch. It is included to provide sweetness and improve the product's texture and shelf stability. Nutritionally, it contributes calories and added sugars, similar to table sugar.
What is a reasonable portion size for HI-C FRUIT DRINK, FRUIT PUNCH?
A reasonable portion size for HI-C FRUIT DRINK, FRUIT PUNCH is the declared serving size of 6 fluid ounces. However, given its high added sugar content, it is best consumed in moderation and not as a primary source of hydration. Limiting intake to occasional consumption can help manage overall sugar intake.
Does HI-C FRUIT DRINK, FRUIT PUNCH contain real fruit?
The ingredient list for HI-C FRUIT DRINK, FRUIT PUNCH includes orange and pineapple juices from concentrate. While these are derived from fruit, the product also contains high fructose corn syrup, sugar, and natural and artificial flavors. It is not a 100% fruit juice and should not be considered a significant source of whole fruit.