SQUIRT, CITRUS SODA receives a FoodScore of 18/100 (Avoid). Its low score is primarily driven by the significant amount of added sugar and its classification as an ultra-processed beverage.
SQUIRT scores 18/100 (Avoid) due to its nutritional profile.
Each 100g serving contains 7.29g of added sugar, contributing to its low score.
This beverage is classified as NOVA 4, indicating it is ultra-processed.
Compared to plain sparkling water, SQUIRT offers no beneficial micronutrients.
Consider SQUIRT as an occasional treat rather than a regular beverage choice.
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
7.29g
15% of Daily Value
Sodium
15mg
1% of Daily Value
+
What it brings to the table
Nothing notable — but nothing harmful either.
−
What holds it back
Added sugar (7.3g)-7
Ultra-processed (NOVA 4)-10
Empty calories-15
Why it scores 18
SQUIRT, CITRUS SODA receives a FoodScore of 18/100, placing it in the 'Avoid' category. This score is largely a result of its composition, which includes a notable amount of added sugar. Per 100g, SQUIRT contains 7.29g of added sugar, which incurs a significant penalty of -7 points according to FoodScore methodology. The primary sweetener, high fructose corn syrup, is a key ingredient contributing to this sugar content. Furthermore, the product is categorized as NOVA 4, meaning it is an ultra-processed food, which leads to a substantial -10 point penalty. It also receives a -15 point penalty for being considered 'empty calories,' as it provides minimal to no protein, fiber, vitamins, or minerals. Unlike a reference baseline such as plain sparkling water or unsweetened iced tea, SQUIRT does not offer any beneficial nutrients and contains additives like brominated vegetable oil, which further contributes to its ultra-processed status.
Health benefits
What the nutrients in squirt, citrus soda actually do for you, grounded in established dietary science.
Hydration Support
While not the most nutrient-dense option, SQUIRT can contribute to fluid intake, which is essential for maintaining proper hydration. Adequate hydration supports various bodily functions, including temperature regulation and nutrient transport. For individuals who struggle to drink plain water, an occasional flavored beverage like SQUIRT might encourage fluid consumption, though it should not be the primary source of hydration due to its sugar content.
Source of Energy (from sugar)
SQUIRT provides a quick source of energy due to its carbohydrate content from added sugars. Each 100g serving contains 42.08 calories, primarily from these sugars. This can be useful in specific situations where a rapid energy boost is needed, such as during prolonged physical activity or to quickly raise blood sugar levels in cases of hypoglycemia. However, for most daily activities, energy from whole food sources is preferable.
Fits Specific Dietary Preferences
For individuals following a diet that excludes fat or protein, SQUIRT is a suitable option as it contains 0g of protein and 0g of total fat per 100g. This makes it a beverage that aligns with very specific dietary needs where these macronutrients are intentionally limited. It can also be a choice for those seeking a gluten-free beverage, as its ingredients do not typically contain gluten-derived components.
SQUIRT, CITRUS SODA receives a FoodScore of 18/100 (Avoid). Its low score is primarily driven by the significant amount of added sugar and its classification as an ultra-processed beverage.
How to eat it
SQUIRT, CITRUS SODA is typically consumed as a refreshing beverage, often alongside meals or as a standalone treat. A common portion is one can, which contains a significant amount of added sugar. It's important to consider its role in your overall sugar intake.
To reduce added sugar intake, consider mixing SQUIRT with plain sparkling water to dilute its sweetness and calorie content.
Pair SQUIRT with a meal rich in fiber and protein, such as a salad with lean protein, to help moderate blood sugar response.
Use SQUIRT as an occasional treat rather than a daily beverage to help manage your overall added sugar consumption.
For a lower-sugar alternative, try infusing water with fresh grapefruit and lime slices, mimicking SQUIRT's citrus flavor profile.
Things to keep in mind
Consumers should be aware of the high added sugar content in SQUIRT, primarily from high fructose corn syrup. Regular consumption of sugar-sweetened beverages is associated with increased risk of various health concerns. The ingredient list also includes brominated vegetable oil, an emulsifier that has raised some health questions, though it is approved for use in the US. Individuals with diabetes or those monitoring their sugar intake should consume this product with caution. The presence of preservatives like sodium benzoate and calcium disodium EDTA are generally recognized as safe, but some individuals may prefer to limit their intake of such additives.
SQUIRT, CITRUS SODA is not considered a healthy choice for regular consumption. It has a FoodScore of 18/100, primarily due to its high content of added sugars (7.29g per 100g) and its classification as an ultra-processed food. It offers minimal to no beneficial vitamins, minerals, protein, or fiber.
How does SQUIRT compare to other sodas?
Compared to other full-sugar sodas like Coca-Cola Classic, SQUIRT has a similar nutritional profile in terms of high added sugar content and lack of micronutrients. Both are classified as ultra-processed beverages. For a healthier alternative, consider unsweetened beverages such as plain sparkling water or unsweetened iced tea.
What is brominated vegetable oil in SQUIRT?
Brominated vegetable oil (BVO) is an ingredient used in SQUIRT as an emulsifier to help keep citrus flavorings suspended. While approved for use in the US, it has been a subject of discussion regarding its safety. Some consumers prefer to avoid products containing BVO.
What is a reasonable portion size for SQUIRT?
The declared serving size for SQUIRT is one can. Given its high added sugar content, consuming a full can contributes significantly to daily sugar intake. For moderation, consider sharing a can or opting for smaller portions less frequently to manage sugar consumption.
Does SQUIRT contain natural flavors?
Yes, the ingredient list for SQUIRT includes 'natural flavors.' While the term 'natural' might suggest a healthier profile, these flavors can still be highly processed and contribute to the product's ultra-processed classification. The specific components of these natural flavors are not disclosed on the label.