How many calories are in 32 oz of hi-C fruit punch?

Quick Answer

There are approximately 368 calories in 32 fluid ounces (1 quart) of Hi-C fruit punch. This is based on Hi-C containing 46 calories per 6 fluid ounces, or 116 calories per 16 fluid ounces (1 pint). So 32 ounces (2 pints) would contain about 232 calories. However, many Hi-C fruit punch varieties are higher in calories, so a typical 32 oz bottle likely contains around 368 calories.

Calorie Count of Hi-C Fruit Punch

The exact calorie count of Hi-C fruit punch can vary between flavors and based on the serving size. Here is a breakdown of the typical calorie content:

Hi-C Variety Calories per 6 oz Calories per 16 oz Calories per 32 oz
Fruit Punch 46 116 232
Orange Lavaburst 50 130 260
Pineapple Orange Banana 70 180 360
Strawberry 60 150 300
Average of flavors 57 144 288

As you can see, calories per serving range from 46 to 70 calories per 6 oz serving size. The most popular regular Hi-C fruit punch has 46 calories per 6 oz.

When you extrapolate that to a full 32 oz bottle, the calorie count comes out to around 232 calories for regular fruit punch flavor.

However, many of the other flavored varieties like strawberry, pineapple-orange-banana, and orange lavaburst have higher calorie counts.

Factoring in these higher calorie options, the average calories per 32 oz bottle is approximately 368 calories for Hi-C fruit punch varieties.

So the quick answer is that on average, 32 ounces or 1 quart of Hi-C fruit punch contains about 368 calories. But this can range from 232 calories for the regular fruit punch, up to 360 calories for the higher calorie flavors.

Nutrition Facts for Hi-C

In addition to calories, Hi-C fruit punch contains other nutrients:

  • Total Fat: 0g
  • Sodium: 44-62mg
  • Potassium: 120-150mg
  • Total Carbs: 44-55g
  • Sugars: 43-52g
  • Added Sugars: 41-49g
  • Protein: 0g

As you can see, Hi-C fruit punch gets nearly all of its calories from sugars. There are 43-52 grams of total sugars in a 32 oz bottle, almost entirely from added sugars.

This makes sense because Hi-C contains no fat, protein, fiber or other nutrients – it is essentially just flavored sugar water. The small amounts of vitamins like Vitamin C, B6, and B12 represent a negligible percentage of the recommended daily amounts.

The main ingredients in Hi-C fruit punch are:

  • Filtered Water
  • High Fructose Corn Syrup
  • Pear, peach, mango, pineapple, and orange juice concentrates
  • Natural Flavors
  • Ascorbic Acid
  • Citric Acid
  • Glycerol Ester of Rosin
  • Yellow 6

So while juices from real fruits are included, the majority of the sweetness comes from added sugar in the form of high fructose corn syrup.

This explains why a 32 oz bottle contains a whopping 43-52 grams of sugar – far exceeding the American Heart Association’s recommended maximum daily intake of 24 grams for women and 36 grams for men.

Hi-C Fruit Punch Serving Size

Hi-C fruit punch is typically sold in the following container sizes:

  • 6.75 oz juice box
  • 16 oz plastic bottle
  • 32 oz plastic bottle
  • 64 oz plastic bottle

The standard single-serve container is a 6.75 oz juice box, which contains about 46 calories.

The 16 oz plastic bottle is common in convenience stores and vending machines, containing around 116 calories.

The large 32 oz plastic bottle is a popular size sold in grocery stores and gas stations. This has roughly 232-368 calories depending on the flavor.

And some retailers sell extra-large 64 oz bottles, which can pack a whopping 464-736 calories from the sugary beverage.

As a benchmark, the American Heart Association recommends limiting sugar-sweetened beverages to no more than 8-12 oz per week. So drinking 32 oz of Hi-C fruit punch would exceed the weekly recommended limit in a single serving!

This illustrates how easy it is to consume excessive added sugars and empty calories when drinking sugary fruit punch beverages like Hi-C.

Daily Calorie Intake

To put the 368 calories in a 32 oz Hi-C fruit punch bottle into context, here is a look at recommended daily calorie intake:

Gender Child Teen Adult
Male 1,000 – 2,000 1,800 – 3,200 2,000 – 3,000
Female 1,000 – 2,000 1,600 – 2,400 1,600 – 2,400

As you can see, the 368 calories in a single 32 oz Hi-C fruit punch is a significant percentage of the daily recommended intake for many people.

For example, for a sedentary adult woman who needs around 1,600-2,000 calories per day, one Hi-C bottle would provide 18-23% of her total daily calories.

Drinking two of these 32 oz bottles would supply over a third of calorie needs for the entire day! And keep in mind a good portion of daily calories should come from nutritious whole foods, not sugar-sweetened beverages.

For teens and active adults with higher calorie needs, one Hi-C fruit punch would represent a slightly smaller but still significant calorie load.

The bottom line is drinking sugary fruit punch can make it easy to overload on low-quality liquid calories and added sugars compared to whole foods. Moderation is key.

Sugar Content of Hi-C

A 32 oz bottle of Hi-C fruit punch contains 43-52 grams of sugar, almost all from added sugar sources like high fructose corn syrup.

To visualize this, here are examples of how much added sugar is in a Hi-C bottle:

  • 43 grams sugar = 10 tsp white sugar
  • 52 grams sugar = 13 tsp white sugar

That’s over 3-4 tablespoons worth of added sugar in a single drink!

For comparison, the American Heart Association recommends limiting added sugars to:

  • Children: Less than 6 tsp (25 grams) per day
  • Women: Less than 6 tsp (25 grams) per day
  • Men: Less than 9 tsp (36 grams) per day

So drinking a 32 oz Hi-C fruit punch bottle could easily exceed the recommended daily added sugar intake for many people in one sitting.

Consuming excessive added sugars has been linked to increased risk of:

  • Obesity
  • Diabetes
  • Heart Disease
  • Fatty Liver Disease
  • Tooth Decay

Because of the high amount of sugar and low nutritional value, nutrition experts recommend limiting consumption of sugary fruit punch beverages like Hi-C.

Alternatives to Hi-C Fruit Punch

If you want to reduce your sugar and calorie intake from fruit punch, here are some healthier alternatives:

  • Dilute with water – Cut the Hi-C with an equal amount of water to reduce the sugar and calories by half.
  • Infuse with real fruit – For more natural flavor, try infusing water with orange slices, berries, pineapple chunks or other fresh fruit.
  • Drink in moderation – Limit portion sizes to 8-12 oz per day at most.
  • Switch to low-sugar juices – Opt for low-sugar varieties of orange juice, apple juice, etc.
  • Try sparkling water – Flavored seltzers can provide flavor without the sugar.
  • Blend whole fruits – Make smoothies with yogurt and frozen fruits for more nutrition.

While 100% juices are better than fruit punch, they can also contain a lot of natural sugar. So your healthiest options are eating whole fruits, infusing water with fruit, or blending smoothies with fiber-rich fruits and yogurt.

This provides natural sweetness and nutrition without excess added sugars found in Hi-C and other fruit punch beverages.


In summary, a typical 32 ounce bottle of Hi-C fruit punch contains about 368 calories. However, this can range from 232 to 360 calories depending on the specific flavor.

Nearly all of these calories come from added sugars like high fructose corn syrup, with a 32 oz bottle containing 43-52 grams of sugar.

Consuming this amount of low-nutrition liquid sugar can easily exceed daily recommended limits for added sugars and calories in a single serving for many people.

To reduce your sugar intake, the healthiest options are eating whole fruits, diluting with water, infusing water with fruit, drinking low-sugar juices in moderation, and blending smoothies.

Limiting consumption of sugary drinks like Hi-C fruit punch is wise for both children and adults to avoid excessive calories, weight gain, diabetes risk, and other health problems associated with overdoing added sugars.

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