How many calories are in a Capri Sun 100 juice fruit punch?

Quick Answer

A 6.75 fluid ounce pouch of Capri Sun 100% juice fruit punch contains 70 calories.

Calories and Nutrition Facts for Capri Sun 100% Juice Fruit Punch

Capri Sun 100% juice fruit punch is a popular juice drink marketed towards children and teens. It offers a convenient way to get a serving of fruit juice on-the-go. But how many calories are actually in one pouch of Capri Sun 100% juice fruit punch?

Here are the nutrition facts for a 6.75 fluid ounce pouch of Capri Sun 100% juice fruit punch1:

Nutrition Facts Per pouch (6.75 fl oz)
Calories 70
Total Fat 0 g
Sodium 15 mg
Total Carbohydrate 17 g
– Sugars 16 g
Protein 0 g

As you can see, a 6.75 fluid ounce pouch of Capri Sun 100% juice fruit punch contains 70 calories, with the majority of those calories coming from carbohydrates and natural sugars.

It contains 0 grams of fat, 0 grams of protein, 15mg of sodium, and 17 grams of total carbohydrates including 16 grams of sugars.

So the quick answer is that there are 70 calories in a standard 6.75 ounce pouch of Capri Sun 100% juice fruit punch.

Calorie and Macronutrient Breakdown

Let’s take a closer look at the calories and macronutrients in a pouch of Capri Sun 100% juice fruit punch:

Calories: 70 calories per pouch

The 70 calories come mainly from carbohydrates, specifically natural fruit sugars. There are no calories from fat or protein.

Total fat: 0g

Capri Sun fruit punch contains no fat.

Sodium: 15mg

It’s relatively low in sodium, with just 15mg per pouch or 1% of the daily value.

Total carbohydrates: 17g

The majority of calories in Capri Sun (70 of the 70 calories) come from carbohydrates. A pouch contains 17 grams of total carbohydrates.

Sugars: 16g

Most of the carbs come from naturally occurring sugars in the fruit juice blend. Each pouch contains 16 grams of sugars.

Protein: 0g

Capri Sun fruit punch does not contain any protein. As a fruit juice, it does not provide protein.

So in summary, the 70 calories in a pouch of Capri Sun 100% juice fruit punch come entirely from carbohydrates, with very little fat, sodium or protein. The natural sugars in the fruit juice blend account for most of the calories.

Calories from Juice vs Other Beverages

How does the calorie count of Capri Sun fruit punch compare to other popular juice and beverage options?

Here is a calorie comparison of a 6.75oz pouch of Capri Sun versus other drink options2:

Beverage (6.75 fl oz serving) Calories
Capri Sun 100% Juice Fruit Punch 70
Apple juice 90
Cranberry juice cocktail 90
Orange juice 85
Soda (non-diet) 90
Sweetened iced tea 70
Lemonade 80

As you can see, Capri Sun fruit punch is on the lower end for calories compared to other popular juice and beverage options. It has 10-20 fewer calories than apple juice, cranberry juice, orange juice, soda, and lemonade in the same serving size.

The calories are similar to sweetened iced tea. So while Capri Sun does contain carbohydrate-based calories from natural fruit juice sugars, it’s relatively low in calories compared to other non-diet drinks.

When you want a convenient fruit juice pouch, Capri Sun 100% juice fruit punch is one of the lowest calorie options compared to juices like apple, cranberry, or orange juice.

Calories from Sugar in Capri Sun

Where do the calories in Capri Sun 100% juice come from? Let’s take a detailed look at the natural sugar content.

Each 6.75oz pouch of Capri Sun fruit punch contains 16 grams of sugar. Since there are 4 calories per gram of sugar, that means 64 of the 70 calories come directly from sugar:

– 16 grams sugar x 4 calories per gram = 64 calories from sugar

So over 90% of the calories in Capri Sun (64 of 70 calories) come directly from the natural sugars inherent to fruit juice. The other 6 calories come from other carbohydrates.

The main sources of natural sugar in Capri Sun 100% juice fruit punch are1:

– Apple juice concentrate
– Pear juice concentrate
– Grape juice concentrate
– Cherry juice concentrate

During the juicing process, the sugars are extracted from the fruits along with the juice. This results in a beverage high in natural fruit sugars.

The American Heart Association recommends limiting added sugar intake to no more than 6 teaspoons (25 grams) per day for children 2-18 years old. The 16 grams of sugar in one pouch of Capri Sun equates to about 4 teaspoons of sugar3.

So while the sugar in Capri Sun is from fruit juice concentrates rather than added sugar, the calories still come mainly from sugars. Moderating intake is important, especially for children who easily exceed daily recommended sugar limits from beverage sources.

For most people, drinking Capri Sun in moderation can be part of a healthy diet, providing a convenient way to get one fruit serving. But the calories should be considered as part of overall daily intake, especially in children prone to overconsumption of sugary drinks.

Daily Calorie Recommendations for Kids

To understand how 70 calories from a Capri Sun fruit punch pouch fits into a child’s diet, let’s look at the recommended daily calorie intake for kids4:

Age Recommended Calories per Day
2-3 years 1,000-1,200 calories
4-8 years 1,200-1,400 calories
9-13 years 1,600-2,000 calories
14-18 years 1,800-2,400 calories

The 70 calories in a single pouch of Capri Sun 100% juice fruit punch represents about 5-7% of the recommended daily caloric intake for a child aged 4-13 years old.

For very young children ages 2-3, that 70 calories is closer to 10% of their total recommended daily calories.

So while one pouch is unlikely to make up a large portion of a child’s diet, consuming multiple pouches per day could easily end up providing excess calories, especially from sugar.

To keep Capri Sun consumption healthy, it’s best to treat it as an occasional snack or drink, rather than a daily beverage. Moderating intake to one serving or less per day ensures it makes up a reasonable part of a balanced diet for kids.

Capri Sun Sugar and Hyperactivity in Children

Many parents wonder – does the sugar in Capri Sun cause hyperactivity in children?

The evidence does not support a clear link between sugar itself and hyperactive behavior. However, there are a few things for parents to consider:

– The high juice sugar content can lead to a quick spike and crash in blood sugar levels. This rapidly fluctuating blood sugar could potentially contribute to changes in energy levels and behavior.

– The calories from juice sugars can provide excess energy intake. This extra energy could manifest as hyperactivity in some children.

– Fruit juice has less fiber compared to whole fruit. The lack of fiber allows the sugars to be absorbed more quickly into the bloodstream.

– Anecdotally, some children do seem to display more excitable behavior after consuming sugary drinks. More research is needed to confirm a direct link.

– Each child reacts differently to sugar. Some are more sensitive than others to shifts in blood sugar or energy intake from beverages.

In summary, the current evidence does not show a clear causative relationship between the sugar in Capri Sun and hyperactivity. However, moderating juice intake and opting for whole fruits most of the time is prudent nutrition advice for both calories and behavior.

If your child seems particularly sensitive to sugary drinks, speak to your pediatrician and consider limiting or avoiding sweetened beverages altogether. Provide water and milk as healthier drink choices.

Tips for Serving Capri Sun to Kids

Within a healthy diet, an occasional Capri Sun fruit punch can be a convenient refreshing drink for kids. Here are some tips for serving it:

– Treat Capri Sun as a sometimes beverage, not an everyday drink. Limit to 1 pouch per day at most.

– Serve the standard 6.75oz pouch size. Avoid giving multiple pouches at once.

– Offer water as an alternative to help hydrate without excess calories.

– Have your child drink Capri Sun alongside a snack or meal that contains protein, fiber, and healthy fats. This helps stabilize blood sugar.

– Buy the 100% juice variety. Avoid juice drinks with added sweeteners.

– Consider diluting with water to reduce the juice sugar concentration.

– Make sure your child also eats whole fruits and vegetables as sources of nutrition.

– Don’t use Capri Sun as a reward or bribe.

With sensible precautions, an occasional Capri Sun juice pouch can be part of a healthy diet for kids – providing hydration and a serving of fruit, while still limiting excess sugar and calories.

Healthier Juice Options for Kids

For parents looking to provide fruit juice while limiting calories, sugar, fillers and preservatives, here are some healthier juice options:

– Make fresh fruit juice at home by blending whole fruits and vegetables. You control the ingredients.

– Choose 100% juices without added sugars or sweeteners. Look for keywords like “no sugar added” or “unsweetened”.

– Select juices with lower glycemic loads. Examples include grapefruit, berries, stone fruits, citrus fruits and pomegranate blends.

– Look for juices with added protein or fiber. The extra nutrients help moderate blood sugar response.

– Find juices containing superfruits like acai, blueberry, tart cherry or mangosteen for extra antioxidants.

– Opt for vegetable juices like low sodium tomato or V8 as a lower sugar alternative.

– Always check labels and select products with no artificial flavors, colors or preservatives.

– Dilute any juice with water to reduce sugar content, especially for very young children.

With a little label reading, you can find healthier juice options that provide wholesome nutrition for your kids, without excess sugar and calories.

Making Your Own Fruit Juice Blends

One of the healthiest ways to enjoy fruit juice is to prepare it yourself at home. Here are some tips:

– Use a blender like a Vitamix to liquefy whole fruits + veggies into juices and smoothies. The fiber is retained.

– Mix fruits like berries, pineapple, apple, oranges, grapes, peaches, pears and melons.

– Add spinach, kale, cucumber, celery, beets, carrots for veggie blends.

– Use fresh or frozen produce – frozen allows you to blend any fruits or veggies year-round.

– Sweeten naturally with small amounts of fresh banana, applesauce or stevia if needed.

– Add chia seeds, flax seeds, yogurt or nut butters to make smoothies. The protein and fat helps sustain energy levels.

– Dilute with water, coconut water or nut milk to reduce the concentration of fruit sugars.

– Make a big batch and store leftovers in the fridge to have juice on hand anytime.

With homemade blends, you control the nutrition and avoid preservatives or additives. Kids can get involved choosing fun combinations for their own custom creations.

Should Kids Drink Capri Sun?

Is Capri Sun unhealthy? Should parents avoid giving it to kids altogether?

Capri Sun fruit punch drink is not inherently unhealthy if consumed in moderation as part of an overall healthy diet. The main considerations are:

Sugar content – Being juice-based, Capri Sun is high in natural fruit sugars. This can contribute excess calories and spike blood sugar.

Lack of fiber – Juice removes the pulp with fiber. The liquid sugars digest rapidly. Fiber is needed to slow absorption and regulate energy levels.

Potential for overconsumption – The small pouches and sweet taste means kids can easily drink excessive amounts. Portion control is required.

Non-nutritive beverage – Capri Sun offers hydration but minimal nutrition. It should not replace eating whole fruits and vegetables.

Artificial ingredients – Some parents wish to avoid artificial colors and preservatives common in juice drinks.

Within limits and as part of a healthy diet, most kids can safely enjoy an occasional pouch of Capri Sun 100% juice. But water and milk should be the everyday beverages, with plenty of whole fruits and veggies for fiber and nutrients. Capri Sun is best reserved as a sometimes treat.


So how many calories are in a Capri Sun 100% juice fruit punch pouch? Each 6.75 fluid ounce pouch contains 70 calories, with 16 grams of sugar accounting for 64 of those calories.

While Capri Sun is convenient for on-the-go juice, it is high in natural fruit sugars. This can contribute excess calories and spike blood sugar levels compared to whole fruits containing fiber.

Most healthy children can safely enjoy Capri Sun in moderation as an occasional treat. But intake should be limited to 6-8 ounces maximum per day. Water and milk are healthier everyday beverage choices, alongside eating whole fruits and vegetables.

Diluting Capri Sun with water or making your own fruit juice blends are great ways to reduce the sugar and calories while still providing wholesome nutrition from natural juices.

As with any sugary drink, parents should take care to moderate children’s intake of Capri Sun. Consuming multiple pouches per day can easily lead to excess sugar and calorie consumption.

With sensible guidance, an occasional pouch of Capri Sun fruit punch can be part of a healthy, balanced diet for kids. Moderation and variety are key when incorporating sweetened beverages.

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