Group · Sweet foods
Grenadine syrup
Bright red with a recognisably tangy taste, grenadine syrup is one of the classics of sugary products. Originally made from pomegranate juice, it is now most often made with a mixture of sugar, water, flavourings and colouring. It is diluted in still or sparkling water, in lemonade or in milk to flavour a sweet drink. In terms of nutrition facts, concentrated grenadine syrup provides around 252 kcal per 100 g, with nearly 62.5 g of carbohydrate, and no protein, fat or fibre. It is therefore a concentrate of sugars, whose place in a balanced diet remains that of an occasional pleasure, taken in small amounts and always well diluted.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 252 kcal |
| Kilojoules | 1070 kJ |
| Protein | 0,3 g |
| Carbohydrate | 62,5 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Manganese0,03 mg2 %
- Potassium17 mg1 %
- Iron0,06 mg0 %
- Phosphorus2,5 mg0 %
- Calcium2,7 mg0 %
- Magnesium1,2 mg0 %
- Vitamin B50,01 mg0 %
- Vitamin A0,21 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Grenadine syrup is never drunk neat: the usual dose is about one part syrup to seven to ten parts water, or roughly 15 to 20 ml per glass. At this dilution, a glass provides a moderate amount of sugar, but it adds up quickly if you have sugary drinks one after another through the day. Remember to vary with plain water or homemade flavoured water (a slice of lemon, mint leaves) so as not to get your palate used to a very sweet taste.
- How to use it: diluted in cold water, in a pink lemonade, in a « diabolo » (lemonade with syrup), or to colour a milky dessert and a fruit salad.
- Storage: keep the bottle somewhere dry, away from light, and close it tightly; in the fridge after opening for artisan syrups.
- Smart portion: measure with a dosing cap rather than by eye to keep control of the calories.
Nutritionally, grenadine is essentially made of simple carbohydrates, with a high glycaemic index once diluted in a liquid drink. It provides no protein, fat, fibre or notable minerals: here we are mostly talking about empty calories. If you are watching your weight, keep it for occasions and favour reduced-sugar versions when they exist. To better understand the limited value of these intakes, the article on empty calories and their alternatives is enlightening.
For active people, grenadine syrup can be used to flavour a homemade sports drink: a small amount added to water with a pinch of salt provides quickly available carbohydrate during a long training session. Use it with discernment, as it is not a complete recovery drink. After exercise, it is better to combine carbohydrate with protein: you will find practical ideas in our high-protein snack recipes and our advice for preparing a post-workout shaker.
If you enjoy sweet, fruity flavours, other options from the sugary foods family may tempt you, such as maple syrup with its more complex aroma, or a fruit jam for spreading. In every case, the rule remains the same: moderation, dilution and occasional pleasure. Grenadine syrup keeps its place in a balanced diet as long as it stays an occasional treat rather than a daily habit.