Is 5alive berry blast healthy? An analysis of its sugar content and ingredients

November 26, 2025 •

3 min read

According to a 2013 Harvard study, regularly consuming fruit juice is associated with a higher risk of developing diabetes, unlike eating whole fruit. This insight is critical for understanding whether 5alive berry blast, a fruit drink made from concentrates, aligns with a healthy dietary pattern.

Quick Summary

An in-depth look at 5alive berry blast reveals it is a high-sugar, low-fiber fruit drink, not a true health beverage. It is made primarily from water, sugar, and fruit concentrates, lacking the nutritional completeness of whole fruit.

Key Points

High Sugar Content: A single serving of 5alive Berry Blast can contain a significant amount of sugar, exceeding daily recommendations for most adults.
Not 100% Juice: It is a fruit drink made from concentrates and added sweeteners, not pure, 100% fruit juice, lacking the fiber of whole fruit.
Lacks Dietary Fiber: The processing involved in creating fruit juice from concentrate removes the beneficial fiber that helps regulate blood sugar and aid digestion.
Highly Processed: The beverage is an ultra-processed product containing water, sugar, and concentrates, along with artificial flavorings and colorings.
Can Lead to Blood Sugar Spikes: The high concentration of sugar, without balancing fiber, causes rapid blood sugar spikes, potentially leading to energy crashes.
Misleading 'Health' Perception: Marketing that highlights minor vitamin content can be deceptive, as the high sugar content poses greater health risks.
Regional Variations Exist: Ingredients and nutritional values can differ based on country, with some versions containing High Fructose Corn Syrup.

What is 5alive Berry Blast? More Than Just Juice

At first glance, 5alive Berry Blast appears to be a refreshing beverage packed with berry flavor. Marketed by The Coca-Cola Company and its subsidiaries, it is often presented as a fruity option with added vitamins. However, a closer look at the labeling and ingredients reveals it is classified as a 'fruit juice drink' or 'fruit beverage'—a crucial distinction from 100% fruit juice. This means it contains a significant amount of added sugar and is not simply the product of squeezed fruit. Its formulation can also vary by country, affecting its specific ingredients and nutritional profile.

The Ingredients: A Deeper Look

The list of ingredients for 5alive Berry Blast typically includes:

Water
Sugar or High-Fructose Corn Syrup (HFCS)
Fruit Juices from Concentrate (such as apple, blackcurrant, grape, raspberry, strawberry)
Citric Acid
Flavourings
Ascorbic Acid (Vitamin C)
Colourings

The use of fruit juice from concentrate means the water is removed from fruit juice to reduce volume for transport, then re-added during production. This process can significantly alter the nutrient profile, especially by removing beneficial dietary fiber. While some vitamins may be added back, the resulting product is often more comparable to a sweetened soft drink than to whole fruit.

The High Sugar Content: A Major Health Concern

The most significant factor impacting whether 5alive berry blast is healthy is its very high sugar content. While the exact amount can differ by market, figures commonly show substantial levels of added sugar. For instance, some Canadian versions contain 30 grams of sugar per 250ml serving. This translates to approximately 7.5 teaspoons of sugar in a single cup. The World Health Organization recommends limiting daily sugar intake to around 25 grams for most adults, meaning one serving of this drink can easily exceed a person's entire recommended sugar limit for the day.

The high sugar load in fruit drinks can cause blood sugar levels to spike and then crash, leading to energy fluctuations and cravings. Over time, excessive consumption of sugary beverages is linked to serious health issues, including:

Weight gain and obesity
Increased risk of type 2 diabetes
Dental problems and cavities
Heart disease

The Difference: 5alive Berry Blast vs. Whole Fruit

It is important to understand the significant differences between a processed fruit drink and eating whole berries. Whole berries offer a wealth of nutrients that are largely absent in a sweetened beverage like 5alive.

Comparison Table: 5alive Berry Blast vs. Whole Berries


Feature	5alive Berry Blast	Whole Berries (e.g., Raspberries, Strawberries)
Fiber Content	Minimal to none	High (contains dietary fiber)
Sugar Source	Primarily added sugars (sucrose, HFCS)	Naturally occurring fruit sugars
Processing	Highly processed (from concentrate, added sugar, flavourings)	Unprocessed and in their natural state
Nutrients	Added Vitamin C; lacks broader micronutrient profile	Rich in fiber, antioxidants, vitamins, and minerals
Impact on Blood Sugar	Rapid spike due to concentrated sugar	Slower, more controlled rise due to fiber

Is 5alive Berry Blast a Healthy Choice?

Considering its high sugar content, minimal fiber, and reliance on concentrates, it is difficult to consider 5alive berry blast a truly 'healthy' beverage. While it may provide some Vitamin C, the negative impacts of its high sugar load far outweigh any potential benefit. Healthier alternatives include:

Drinking plain water or infused water with fresh fruit slices.
Eating whole, fresh berries to get the full benefits of fiber and nutrients.
Choosing 100% fruit juice in moderation and, ideally, diluting it with water.

Ultimately, beverages like 5alive are best viewed as an occasional treat rather than a daily health supplement. Moderation is key to mitigating the risks associated with high sugar intake.

Conclusion

The question, "Is 5alive berry blast healthy?" can be answered by looking past the marketing and focusing on the nutritional facts. As a fruit drink primarily composed of water and added sugars, it lacks the dietary fiber and balanced nutrient profile of whole fruit. While it may be fortified with some vitamins, its high sugar content makes it a less-than-ideal choice for daily consumption. For those seeking genuine health benefits, sticking to whole berries or plain water is a far superior option.

Frequently Asked Questions

While it may contain some Vitamin C, 5alive berry blast is not significantly healthier than soda due to its very high added sugar content. Both can lead to similar negative health outcomes when consumed excessively, such as weight gain and blood sugar problems.

A fruit drink, like 5alive berry blast, typically contains a low percentage of actual fruit juice (made from concentrate) and a high amount of added sugar and water. In contrast, 100% fruit juice contains no added sugars, just the natural sugars from the fruit itself.

The use of sweeteners can vary by region. Some US versions of Five Alive products, including certain berry blends, have been reported to contain high-fructose corn syrup. Consumers should check the ingredient list on their specific product.

No, 5alive berry blast contains virtually no dietary fiber. The processing that turns fruit into a concentrate and then a drink removes the fiber naturally present in whole fruit.

Healthier alternatives include drinking plain or fruit-infused water, sparkling water with a splash of 100% juice, or eating a handful of fresh, whole berries to get the added fiber and nutrients.

Given its high added sugar content, regular daily consumption of 5alive berry blast is not recommended. It should be treated as an occasional treat rather than a routine part of a healthy diet.

Whole fruit is better because it contains fiber, which helps regulate the absorption of natural sugars, preventing blood sugar spikes. It also contains a broader spectrum of vitamins, minerals, and antioxidants than processed fruit drinks.