SQUIRT SODA, GRAPEFRUIT receives a FoodScore of 17/100 (Avoid) primarily due to its **high added sugar content** and classification as an ultra-processed beverage.
SQUIRT SODA, GRAPEFRUIT scores 17/100, indicating it is not a recommended daily beverage.
Each 100g serving contains 7.49g of added sugar, contributing significantly to its low score.
Classified as NOVA class 4, this beverage is ultra-processed.
Compared to plain sparkling water, SQUIRT offers no essential micronutrients.
Best consumed infrequently and in small portions due to its nutritional profile.
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
14mg
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 SODA, GRAPEFRUIT earns a FoodScore of 17 out of 100, placing it in the 'Avoid' category. This score is largely driven by its composition, which includes 7.49g of added sugar per 100g, contributing an 8-point penalty. The primary sweetener, high fructose corn syrup, is a significant source of these added sugars. Furthermore, the product is categorized as NOVA class 4, indicating it is an ultra-processed food, which incurs a substantial 10-point penalty. This classification reflects the presence of multiple processing steps and ingredients like modified corn starch and ester gum, which are not typically found in home kitchens. The beverage also receives a 15-point penalty for 'empty calories,' as it provides calories primarily from sugar without offering meaningful amounts of protein, fiber, vitamins, or minerals. For instance, it contains 0g of protein, 0g of fiber, and 0% DV for all listed micronutrients such as potassium, calcium, and Vitamin C. In contrast, the reference baseline of plain sparkling water or unsweetened iced tea provides hydration without added sugars or the penalties associated with ultra-processing.
Health benefits
What the nutrients in squirt soda, grapefruit actually do for you, grounded in established dietary science.
Hydration Support in Specific Contexts
While not a primary source of hydration, SQUIRT can contribute to fluid intake, which is essential for many bodily functions. For individuals who struggle with plain water, occasionally consuming a flavored beverage like this may help meet daily fluid needs, especially in situations where palatability is a barrier to hydration. However, it is important to balance this with other, more nutritionally beneficial fluid sources throughout the day to avoid excessive sugar intake.
Source of Quick Energy
The high fructose corn syrup in SQUIRT provides a rapid source of carbohydrates, which the body can quickly convert into energy. This can be useful in specific, short-term scenarios, such as immediately after intense physical activity when glycogen stores need quick replenishment. However, for general daily energy needs, it is more beneficial to choose carbohydrate sources that also provide fiber and other essential nutrients to support sustained energy levels and overall health.
Flavor and Enjoyment
For some individuals, the distinct grapefruit flavor of SQUIRT provides enjoyment and can be a part of an occasional treat. The role of food enjoyment in a balanced diet is recognized, as it can contribute to overall dietary adherence and satisfaction. When consumed in moderation, and as part of a diet rich in nutrient-dense foods, beverages like this can fit into a varied eating pattern without necessarily detracting from health goals.
SQUIRT SODA, GRAPEFRUIT receives a FoodScore of 17/100 (Avoid) primarily due to its high added sugar content and classification as an ultra-processed beverage.
How to eat it
SQUIRT SODA, GRAPEFRUIT is typically consumed as a standalone beverage, often with meals or as a refreshing drink. It's common to consume a full 12 oz can, which can lead to a significant intake of added sugars. Moderation is key when incorporating such beverages into your diet.
Consider using SQUIRT as a mixer with plain sparkling water to dilute its sugar content and create a lighter drink.
Pair this beverage with a meal rich in fiber and protein to help moderate blood sugar response.
Limit consumption to occasional treats rather than a daily beverage choice to minimize added sugar intake.
Opt for a smaller portion size, such as half a can, to reduce calorie and sugar load per serving.
Things to keep in mind
Consumers should be aware of the high added sugar content in SQUIRT SODA, GRAPEFRUIT, primarily from high fructose corn syrup. Regular consumption of beverages high in added sugars can contribute to an increased risk of dental caries, weight gain, and an elevated risk of developing type 2 diabetes. The presence of sodium benzoate as a preservative and calcium disodium EDTA to protect flavor are common in processed beverages. While generally recognized as safe by regulatory bodies in typical consumption amounts, individuals sensitive to food additives may wish to limit intake. This product does not contain common allergens such as milk, soy, wheat, tree nuts, peanuts, or egg.
SQUIRT SODA, GRAPEFRUIT is not considered a healthy beverage for regular consumption. It scores 17/100 on FoodScore, largely due to its high added sugar content (7.49g per 100g) and its classification as an ultra-processed food. It provides minimal to no essential vitamins or minerals.
How does SQUIRT compare to other sodas?
Compared to other full-sugar sodas like Coca-Cola or Pepsi, SQUIRT SODA, GRAPEFRUIT has a similar nutritional profile, primarily offering calories from added sugars with no significant micronutrient contribution. All these beverages fall into the ultra-processed category and are best consumed in moderation.
What is high fructose corn syrup?
High fructose corn syrup is a common sweetener made from corn starch. It is chemically similar to table sugar (sucrose) and contributes to the added sugar content of foods and beverages. In SQUIRT, it is the primary source of the 7.49g of added sugar per 100g.
What is a reasonable portion size for SQUIRT?
Given its nutritional profile, a reasonable portion size for SQUIRT SODA, GRAPEFRUIT would be an occasional, smaller serving, such as 4-6 ounces, rather than a full 12-ounce can. This helps to limit the intake of added sugars and calories in a single sitting.
Can I drink SQUIRT if I'm trying to lose weight?
If you are trying to lose weight, it is generally advisable to limit or avoid beverages like SQUIRT SODA, GRAPEFRUIT. Its high calorie content from added sugars can contribute to excess calorie intake without providing satiety or essential nutrients, making weight management more challenging.