SPRITE, LEMON-LIME SODA, CRANBERRY has a FoodScore of 17/100 (Avoid). The primary driver of this low score is its significant **added sugar** content and its classification as an **ultra-processed beverage**.
SPRITE Cranberry scores 17/100, indicating it is an 'Avoid' choice according to FoodScore.
This beverage contains 7.56g of added sugar per 100g, contributing significantly to its low score.
Classified as NOVA class 4, it is an ultra-processed product with minimal nutritional value.
Compared to plain sparkling water, SPRITE Cranberry offers no beneficial micronutrients.
Consider this product for occasional consumption in small portions rather than a regular beverage.
Scores -15 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
7.56g
15% of Daily Value
Sodium
18.95mg
1% of Daily Value
+
What it brings to the table
Nothing notable — but nothing harmful either.
−
What holds it back
Added sugar (7.6g)-8
Ultra-processed (NOVA 4)-10
Empty calories-15
Why it scores 17
SPRITE, LEMON-LIME SODA, CRANBERRY receives a FoodScore of 17 out of 100, placing it in the 'Avoid' category. This score is largely due to its nutritional profile, which is high in components that receive penalties and lacks beneficial nutrients. The product contains 7.56g of added sugar per 100g, primarily from high fructose corn syrup, which incurs an 8-point penalty. As a NOVA class 4 food, it is considered ultra-processed, resulting in a 10-point penalty. Furthermore, the absence of protein, fiber, and essential micronutrients like potassium, calcium, and vitamins leads to a 15-point penalty for 'empty calories.' While SPRITE contains 0g of total fat and 0mg of sodium, these factors do not offset the significant penalties from added sugar and processing. In comparison to a baseline of plain sparkling water or unsweetened iced tea, this SPRITE product offers no nutritional advantages and contributes to a higher intake of added sugars.
Health benefits
What the nutrients in sprite, lemon-lime soda, cranberry, cranberry actually do for you, grounded in established dietary science.
Hydration Support
While not a primary source of nutrients, SPRITE Cranberry can contribute to fluid intake, which is essential for maintaining hydration. Adequate hydration supports various bodily functions, including temperature regulation and nutrient transport. For individuals who struggle with plain water, an occasional serving of a flavored beverage like this can help meet daily fluid needs, though it should not replace water as the main source of hydration.
Source of Energy (from sugars)
The high fructose corn syrup in SPRITE Cranberry provides a quick source of carbohydrates, which the body converts into glucose for energy. This can be useful in specific situations, such as during or after intense physical activity when immediate energy replenishment is needed. However, this energy comes without accompanying fiber or other nutrients, making it a less optimal choice for sustained energy compared to whole food sources.
Palate Enjoyment
For some individuals, the sweet and tart flavor profile of SPRITE Cranberry offers a moment of enjoyment and can satisfy a craving for a sugary beverage. While not a nutritional benefit, the hedonic value of food and drink plays a role in dietary adherence and overall well-being. Consuming such beverages in moderation as an occasional treat can be part of a balanced approach to eating, rather than a daily habit.
SPRITE, LEMON-LIME SODA, CRANBERRY has a FoodScore of 17/100 (Avoid). The primary driver of this low score is its significant added sugar content and its classification as an ultra-processed beverage.
How to eat it
SPRITE, LEMON-LIME SODA, CRANBERRY is typically consumed as a refreshing beverage, often alongside meals, as a standalone drink, or mixed into cocktails. A common serving size is 20 fluid ounces, which is a significant portion. Due to its high added sugar content, regular consumption can contribute to excessive caloric intake.
To reduce added sugar intake, consider diluting SPRITE Cranberry with plain sparkling water or ice, which can extend the drink and lessen the sugar per sip.
Pair this beverage with a meal that is rich in fiber and protein to help moderate blood sugar response and increase satiety.
Use SPRITE Cranberry as an occasional treat rather than a daily beverage, reserving it for special occasions or when a specific craving arises.
For a lower-sugar alternative, try infusing plain sparkling water with fresh cranberries and lime slices to mimic the flavor profile without the added sugars.
Things to keep in mind
The primary caution associated with SPRITE, LEMON-LIME SODA, CRANBERRY is its high content of added sugar, specifically high fructose corn syrup. Regular consumption of sugary beverages is linked to an increased risk of dental caries, weight gain, and an elevated risk of developing type 2 diabetes. The preservative sodium benzoate is included to protect taste; while generally recognized as safe, some individuals may prefer to limit intake of foods containing preservatives. This product is not suitable for individuals managing blood sugar levels due to its rapid impact on glucose. It contains no common allergens.
SPRITE, LEMON-LIME SODA, CRANBERRY is not considered a healthy beverage. It scores 17/100 on FoodScore, primarily due to its high added sugar content (7.56g per 100g) and its classification as an ultra-processed food. It provides minimal to no essential nutrients like protein, fiber, vitamins, or minerals.
How does SPRITE Cranberry compare to other sodas like Coca-Cola?
Compared to other full-sugar sodas like Coca-Cola Classic, SPRITE Cranberry has a similar nutritional profile, being high in added sugars and providing minimal nutrients. Both are ultra-processed beverages that contribute to caloric intake without significant nutritional benefit. The main difference lies in their flavor profiles and specific ingredient formulations.
What is high fructose corn syrup, and why is it in SPRITE?
High fructose corn syrup is a common sweetener used in many processed foods and beverages, including SPRITE. It is derived from corn starch and provides sweetness and a desirable texture. It is a source of added sugar, which contributes to the overall calorie content and can impact blood sugar levels.
What is a reasonable portion size for SPRITE Cranberry?
Given its high added sugar content, a reasonable portion size for SPRITE Cranberry would be smaller than the standard 20 oz serving. Consider consuming half a can (around 6 oz) or less, and only on occasion. This helps to limit the intake of added sugars and empty calories.
Can I drink SPRITE Cranberry if I am trying to lose weight?
While you can technically consume SPRITE Cranberry while trying to lose weight, it is not recommended as a regular beverage. Its high added sugar content contributes to extra calories without providing satiety, making it harder to maintain a calorie deficit. Opting for water or unsweetened beverages is generally a more effective strategy for weight management.