The Surprising Truth Behind No Added Sugar Cordials
Many people on a diet or health kick reach for 'no added sugar' or 'sugar-free' drinks, assuming they have zero calories. While they are significantly lower in calories than their full-sugar counterparts, they are not always calorie-free. The key lies in understanding what the 'no added sugar' label truly means and how manufacturers formulate these drinks.
Why 'No Added Sugar' Doesn't Mean Zero Calories
Unlike diet sodas, which use artificial sweeteners exclusively and contain virtually no calories, most no added sugar cordials are made with a percentage of fruit juice from concentrate. This fruit juice is a source of naturally occurring sugars and therefore contains a small number of calories. The calorie count can vary depending on the amount and type of fruit concentrate used. For example, a cordial with a higher percentage of concentrated fruit juice will likely have more calories than one with less.
Additionally, some cordials may contain small amounts of other ingredients that contribute to the final calorie count. While artificial sweeteners themselves are typically zero-calorie, the overall product is not guaranteed to be. Reading the nutrition label carefully is the most reliable way to determine the exact calorie content per serving.
How Calorie Content Varies by Brand
The calorie content for a standard 250ml serving of diluted no added sugar cordial is quite low but can differ between manufacturers. The variation is primarily due to the specific formulation, including the fruit juice concentration and the blend of artificial sweeteners used. Some brands aim for a more fruit-forward taste, while others prioritize the lowest possible calorie count. This is a crucial distinction for those meticulously tracking their daily intake.
Here is a comparison of typical calorie counts for a 250ml serving of diluted no added sugar cordial from several brands, based on available nutrition information:
| Brand | Calorie Count (per 250ml serving) | Key Ingredients | Notes |
|---|---|---|---|
| Belvoir Farm | ~7 kcal | Fruit juice (from concentrate) and plant-based sweeteners | Aims for a natural, fruity flavour profile. |
| Waitrose | ~6 kcal | Fruit juice (from concentrate) and sweeteners | Example based on their no added sugar lime cordial. |
| Diet Rite | ~6 kcal | Uses fruit cocktail flavouring | A low-calorie option based on typical data. |
| Sainsbury's | ~13 kcal | Fruit juice (from concentrate) and sweeteners | Slightly higher due to formulation based on lime cordial data. |
| M&S Food | ~3 kcal | Mexican Lime flavouring | A very low-calorie option. |
What to Look for on the Label
When evaluating a no added sugar cordial, the nutritional information panel provides the most accurate data. Here are the key things to look out for:
- Serving Size: Always check the serving size, which is typically listed for the diluted product (e.g., 250ml). The calories shown are for one serving, not the entire bottle. If you drink more than one serving, you will need to adjust your calorie intake accordingly.
- Energy (Calories): The energy value is listed in both kilojoules (kJ) and kilocalories (kcal). The kcal figure is the one you need for standard calorie counting.
- Carbohydrates (of which sugars): This section is particularly important. The 'of which sugars' line will tell you how many grams of naturally occurring sugars are present in the product. These sugars contribute to the total calorie count.
- Sweeteners: Look at the ingredients list for sweeteners like sucralose, acesulfame K, or stevia. These are used to provide sweetness without adding significant calories and are often paired with a fruit concentrate to improve the overall flavour.
The Role of Sweeteners
Artificial and plant-based sweeteners are the reason no added sugar cordial can taste sweet with such a low-calorie count. They are many times sweeter than sugar, so only a tiny amount is needed. Common sweeteners include sucralose, acesulfame potassium, aspartame, and steviol glycosides (stevia). These are generally considered safe for consumption and help to replicate the taste of sugar without the associated calories. The European Food Safety Authority (EFSA) provides detailed reports on the safety of these additives [link: https://www.efsa.europa.eu/en/topics/topic/sweeteners].
Cordial vs. Squash: What's the Difference?
While the terms are often used interchangeably, 'cordial' and 'squash' can have subtle differences. Cordials are traditionally sweeter and often use concentrated fruit juice and flavourings. Squashes are typically less concentrated and contain a higher percentage of water. However, the modern market has blurred these lines considerably, and the key nutritional information to focus on is what is presented on the label, not the name on the bottle.
Conclusion: The Low-Calorie Choice
No added sugar cordial is an excellent way to enjoy a flavourful drink with a minimal calorie impact compared to traditional sugary beverages. While not completely calorie-free, the small number of calories per serving makes it a diet-friendly option. By checking the nutrition label for the specific brand, you can ensure it aligns with your dietary needs. The variation in calorie content is primarily due to the natural fruit juices used, so don't be surprised to see slight differences between brands. This makes it a great alternative to plain water or high-calorie juices for staying hydrated with a touch of taste.
