Group · Drinks
Lemonade
Lemonade is a fresh, thirst-quenching fizzy drink, traditionally made from water, lemon juice and sugar, then sparkling thanks to carbonation. Today you can find craft lemonades, classic sweetened versions and so-called « zero » or light lemonades, which contain very few calories or none at all. Depending on the recipe, its nutritional profile varies enormously: a traditional craft lemonade is still high in sugar, while a sugar-free version is closer to flavoured sparkling water. Enjoyed in summer for its tangy, refreshing taste, lemonade has a place in a balanced diet as long as you read the labels carefully and choose a formula that suits your goals.
Macronutrient breakdown
Nutrition table per 100 ml
| Calories | 0 kcal |
| Kilojoules | 2 kJ |
| Protein | 0,1 g |
| Carbohydrate | 0,2 g |
| Fat | 0,1 g |
| Fibre | 0,2 g |
Tips
To enjoy lemonade without overdoing it, the first thing to do is check the nutrition facts and the ingredients list. A traditional lemonade can contain a large amount of added sugar, whereas a light or « zero » lemonade has very few calories. If you are watching your weight, choose sugar-free versions or, better still, make your own homemade lemonade with sparkling water, fresh lemon juice and a hint of natural sweetener or mint.
How should you drink lemonade? Served well chilled, it can be enjoyed as a drink with a meal, as a mocktail or as a base for cocktails. A sensible serving of one glass is enough to cool you down. Avoid making it your main daily drink: still water or plain sparkling water, such as a sparkling water, remains the benchmark for hydration.
- Seasonality: a summer essential, perfect for drinks parties and afternoon snacks in the sun.
- Pairings: lovely with slices of lemon, cucumber, basil or fresh mint.
- Storage: keep the bottle in the fridge and tightly closed to preserve the bubbles.
Nutritionally, classic lemonade mainly provides carbohydrates in the form of simple sugars, with a high glycaemic index. This is why it is sometimes classed among drinks with empty calories, meaning calories with no real contribution of vitamins, minerals or fibre. Light versions limit this problem, but they never replace proper hydration with water.
For active people: sweetened lemonade can provide a quick hit of carbohydrate during a long effort, but it is less useful than a sports drink with measured amounts of sodium and carbohydrate. For recovery, it is better to rely on solid food sources and a good protein intake, for example from a post-training shaker. Lemonade can then remain an occasional treat, to include in moderation in your fitness nutrition approach.
In short, lemonade is a treat drink: choose it unsweetened if you are aiming to lose weight, keep portions moderate and always top up your day with water. You can compare its content with other drinks to make informed choices every day.