Calories in Lemonade: Nutrition Facts & Serving Sizes
Per 1 fl oz (36g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
The lemonade in this data represents a concentrated form with 192 calories per 100g and 48.9g of carbs, including 46.5g of sugar. Note that this is concentrated lemonade mix data. Ready-to-drink lemonade typically contains around 45 to 50 calories per 8oz glass when properly diluted. Lemonade provides 14.1mg of vitamin C per 100g of concentrate and 11mcg of folate. The sugar content is very high in concentrated form. Most store-bought lemonade derives its calories almost entirely from added sugar. Homemade lemonade made with fresh lemon juice and limited sugar is significantly lower in calories and sugar. For someone tracking macros, a 12 fl oz can of concentrated lemonade provides 839 calories and 203g of sugar, making it one of the highest-sugar beverages available in concentrated form. If you drink lemonade regularly, choosing low-calorie or unsweetened versions is important for managing calorie intake.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 fl oz (36g) | 69.9 | 0.1g | 17.8g | 0.3g | 0.1g |
| 1 can (12 fl oz) (437g) | 839 | 0.9g | 213.7g | 3.1g | 1.3g |
| 1 can (6 fl oz) (218g) | 418.6 | 0.4g | 106.6g | 1.5g | 0.7g |
| 100g | 192 | 0.2g | 48.9g | 0.7g | 0.3g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 192 | 10% |
| Protein | 0.2g | |
| Total Fat | 0.7g | 1% |
| Total Carbohydrates | 48.9g | 18% |
| Dietary Fiber | 0.3g | 1% |
| Sugars | 46.5g | 93% |
| Sodium | 4mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 8mg | 1% |
| Iron | 0.1mg | 1% |
| Potassium | 76mg | 2% |
| Vitamin C | 14.1mg | 16% |
| Magnesium | 7mg | 2% |
| Phosphorus | 7mg | 1% |
| Folate | 11mcg | 3% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Lemonade
Lemonade provides vitamin C from the lemon juice content, supporting immune function and collagen production. The 14.1mg of vitamin C per 100g of concentrate is meaningful, though diluted ready-to-drink lemonade provides less per serving. Vitamin C from lemon enhances non-heme iron absorption and acts as an antioxidant.
However, the nutritional benefits of lemonade are largely overshadowed by the sugar content. The 46.5g of sugar per 100g in concentrated form is extremely high. Even ready-to-drink lemonade typically contains 25 to 30g of sugar per 12oz serving, which represents significant empty calories with no protein, fat, or fiber to slow absorption.
Homemade lemonade with fresh lemon juice, water, and minimal sugar or a sugar substitute is a far better choice nutritionally. Using stevia or erythritol keeps the tangy flavor while eliminating most of the sugar load.
The small amounts of potassium (76mg per 100g) and folate (11mcg per 100g) offer minor nutritional contributions. These are not reasons to choose lemonade as a health beverage.
For athletes specifically, lemonade with electrolytes added (sodium, potassium) can serve as a homemade sports drink when diluted properly. But commercial sports drinks or plain water with electrolyte tablets are more effective and better calibrated for actual hydration needs.
Dietary Considerations
Lemonade is gluten-free and vegan. It is not suitable for keto or low-carb diets in standard form due to high sugar content. For weight loss, lemonade (especially commercial concentrated or ready-to-drink versions) is a poor choice because of the high sugar and empty calorie content. Homemade lemonade with limited sugar or sugar substitutes is more suitable. Unsweetened lemon water is the best low-calorie alternative. People managing blood sugar or insulin resistance should avoid regular lemonade.
Daily Intake (100g)
100g of lemonade provides 10% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in lemonade?
Calories in lemonade depend heavily on whether it is concentrated or ready-to-drink. The USDA data here represents concentrated lemonade at 192 calories per 100g. A typical 8oz glass of ready-to-drink lemonade from a restaurant or store contains about 100 to 150 calories from added sugar.
Is lemonade good for weight loss?
Standard commercial lemonade is not good for weight loss because of its high sugar content. A typical serving contains 25 to 35g of sugar with no protein, fat, or fiber to promote satiety. Unsweetened lemon water or homemade lemonade with minimal sugar is a much better choice on a calorie deficit.
How much sugar is in lemonade?
Concentrated lemonade contains about 46.5g of sugar per 100g. A 12 fl oz can of concentrate has 203g of sugar before dilution. Ready-to-drink lemonade typically contains 25 to 30g of sugar per 12oz serving, making it one of the highest-sugar beverages available.
How does lemonade compare to soda?
Lemonade and regular soda have similar calorie profiles when comparing ready-to-drink versions: both provide about 100 to 150 calories per 12oz serving, almost entirely from sugar. Lemonade has a small advantage in vitamin C content from lemon juice, but both are high-sugar beverages to limit when managing weight.
Is lemonade keto-friendly?
No, standard lemonade is not keto-friendly due to its very high sugar content. However, homemade lemonade made with fresh lemon juice, water, and a keto-friendly sweetener like stevia or erythritol can be made keto-friendly for almost zero net carbs.
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