SQUIRT CAFFEINE FREE SODA, CITRUS scores 17/100 (Avoid) due to its significant **added sugar** content and classification as an **ultra-processed beverage**.
SQUIRT CAFFEINE FREE SODA, CITRUS has a FoodScore of 17/100, placing it in the 'Avoid' category.
This beverage contains 7.49g of added sugar per 100g, contributing significantly to its low score.
Classified as NOVA 4, this SQUIRT product is an ultra-processed food with minimal nutritional value.
Compared to plain sparkling water, SQUIRT offers no beneficial micronutrients and adds sugar.
Consider this product for occasional consumption rather than a regular part of your diet.
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
7.49g
15% of Daily Value
Sodium
14.99mg
1% of Daily Value
+
What it brings to the table
Nothing notable — but nothing harmful either.
−
What holds it back
Added sugar (7.5g)-8
Ultra-processed (NOVA 4)-10
Empty calories-15
Why it scores 17
SQUIRT CAFFEINE FREE SODA, CITRUS receives a FoodScore of 17 out of 100, primarily driven by its nutritional profile. The most significant penalty comes from its added sugar content, which is 7.49g per 100g. This contributes to a -8 penalty in the scoring system. Furthermore, the product is categorized as NOVA 4, indicating it is an ultra-processed food, which incurs a -10 penalty. This classification reflects its formulation with multiple industrial ingredients and minimal whole food components. The beverage also receives a -15 penalty for empty calories, as it provides energy without significant amounts of vitamins, minerals, protein, or fiber. Ingredients like high fructose corn syrup are a primary source of the added sugar. Unlike a reference baseline such as plain sparkling water or unsweetened iced tea, SQUIRT provides no beneficial macronutrients like protein or fiber, and contains 0% DV for all tested micronutrients, including potassium, calcium, iron, and vitamins.
Health benefits
What the nutrients in squirt caffeine free soda, citrus actually do for you, grounded in established dietary science.
Hydration Support
While not the most nutrient-dense option, SQUIRT CAFFEINE FREE SODA, CITRUS can contribute to overall fluid intake, which is essential for bodily functions. Adequate hydration helps regulate body temperature, transport nutrients, and maintain organ function. For individuals who struggle with plain water, an occasional flavored beverage like this can help meet daily fluid needs, though it should be balanced with other, more beneficial fluid sources.
Source of Energy
The carbohydrates from added sugars in SQUIRT provide a quick source of energy. This can be relevant in situations requiring a rapid energy boost, such as during or after intense physical activity, or for individuals needing to increase caloric intake. However, this energy comes without the accompanying fiber or micronutrients found in whole food carbohydrate sources, making it a less optimal choice for sustained energy.
Caffeine-Free Option
As a caffeine-free beverage, SQUIRT CAFFEINE FREE SODA, CITRUS can be a suitable choice for individuals sensitive to caffeine or those looking to reduce their caffeine intake. This allows for consumption at any time of day without concerns about disrupting sleep patterns or experiencing caffeine-related side effects. It provides a flavored alternative to caffeinated sodas or other stimulating drinks.
SQUIRT CAFFEINE FREE SODA, CITRUS scores 17/100 (Avoid) due to its significant added sugar content and classification as an ultra-processed beverage.
How to eat it
SQUIRT CAFFEINE FREE SODA, CITRUS is typically consumed as a standalone beverage, often with meals or as a refreshment. A common serving size is 12 fluid ounces. Due to its high added sugar content, it is best enjoyed in moderation rather than as a daily staple.
Consider diluting SQUIRT with plain sparkling water to reduce the sugar content per serving while still enjoying the flavor.
Pair SQUIRT with a meal that includes fiber and protein to help moderate the impact of the added sugars on blood glucose levels.
Use SQUIRT as an occasional treat rather than a primary source of hydration in your daily routine.
For a lower-sugar alternative, try infusing water with fresh citrus slices like grapefruit or lemon.
Things to keep in mind
This SQUIRT product contains high fructose corn syrup, a concentrated source of added sugars. Regular consumption of beverages high in added sugars can contribute to excess calorie intake and may be associated with an increased risk of dental caries and weight gain. Individuals managing blood sugar levels, such as those with diabetes, should be particularly mindful of the sugar content. The ingredient list also includes brominated vegetable oil, an emulsifier that has been a subject of regulatory review in some regions. Additionally, preservatives like sodium benzoate and calcium disodium EDTA are present, which are generally recognized as safe but may be a concern for individuals sensitive to food additives.
Is SQUIRT CAFFEINE FREE SODA, CITRUS considered healthy?
Based on its FoodScore of 17/100, SQUIRT CAFFEINE FREE SODA, CITRUS is not considered a healthy choice for regular consumption. It is classified as an ultra-processed beverage and contains significant amounts of added sugar with minimal beneficial nutrients. It is best consumed in moderation.
How does SQUIRT CAFFEINE FREE SODA, CITRUS compare to other sodas?
SQUIRT CAFFEINE FREE SODA, CITRUS is comparable to many other full-sugar sodas like Coca-Cola or Pepsi in terms of its added sugar content and ultra-processed classification. While it is caffeine-free, its nutritional profile, particularly the high sugar, aligns with other sugary carbonated beverages, offering little to no micronutrient value.
What is high fructose corn syrup, and why is it in SQUIRT?
High fructose corn syrup is a sweetener derived from corn starch, commonly used in many processed foods and beverages, including SQUIRT. It provides sweetness and helps preserve the product. Nutritionally, it is similar to table sugar, contributing to the added sugar content of the beverage.
What is a reasonable portion size for SQUIRT CAFFEINE FREE SODA, CITRUS?
The declared serving size is 12 fluid ounces. Given its low FoodScore and high added sugar, consuming this product in moderation is advisable. For some, this might mean enjoying a smaller portion less frequently, or reserving it for occasional treats rather than daily intake.
Can SQUIRT CAFFEINE FREE SODA, CITRUS be used as a mixer?
Yes, SQUIRT CAFFEINE FREE SODA, CITRUS can be used as a mixer in beverages. However, it will contribute its added sugar content to the overall drink. If you are looking to reduce sugar intake, consider mixing with plain sparkling water or using smaller amounts of the soda.