Is a Popsicle Bad for Colds? The Truth About Sugary Treats

January 5, 2026 •

4 min read

According to a survey from Delsym, popsicles are a top-rated sick-day comfort food, but many people question their healthfulness. So, is a popsicle bad for colds, or is it actually a helpful way to find relief? The truth is a little more nuanced than a simple 'yes' or 'no.'

Quick Summary

Examining the benefits and drawbacks of eating popsicles when sick. These frozen treats can provide soothing hydration for a sore throat, but their high sugar content might hinder immune function and increase inflammation. Strategic consumption is key.

Key Points

Strategic consumption: While high-sugar popsicles aren't ideal, using them for quick comfort and hydration is not necessarily bad for colds in moderation.
Hydration is key: Popsicles are an effective and appealing way to increase fluid intake when sick, which is crucial for thinning mucus and preventing dehydration.
Soothes sore throats: The cold temperature provides temporary relief by numbing an irritated or scratchy throat.
Avoid excessive sugar: High sugar intake may potentially hinder immune cell function and increase inflammation, which is counterproductive to recovery.
Choose healthier alternatives: Opt for popsicles made from 100% fruit juice, homemade versions, or herbal tea pops to maximize nutritional benefits and minimize risks.
Psychological comfort matters: The comfort food aspect of a popsicle can provide a psychological boost, which is beneficial when feeling unwell.
Don't substitute real food: While helpful for temporary relief, popsicles should not replace nutrient-dense foods that provide the vitamins and minerals needed for recovery.

The Soothing Benefits of Popsicles for a Cold

When you are laid low with a cold, finding comfort is a top priority. For many, a popsicle is a go-to treat, and for good reason. The cold temperature offers a variety of immediate benefits, particularly for common cold symptoms like a sore throat and fever.

Alleviating a Sore Throat and Dry Mouth

One of the most immediate and appreciated effects of a popsicle is the soothing sensation it provides for an irritated throat. The cold helps to numb the nerve endings, temporarily reducing the pain and discomfort of a sore or scratchy throat. This is akin to applying a cold compress to a swollen area. Furthermore, sucking on a popsicle stimulates saliva production, which can help combat the dryness and discomfort that often accompany a stuffy nose that forces you to breathe through your mouth.

Promoting Hydration

Staying hydrated is one of the most critical aspects of recovery from a cold. Illnesses can lead to dehydration through fever, sweating, and increased mucus production. A popsicle, which is mostly frozen water or juice, is an excellent way to encourage fluid intake, especially for children or adults who have a reduced appetite and don't feel like drinking plain water. The different flavors can make it more appealing and help prevent dehydration, which in turn can help thin mucus and ease congestion.

Providing Comfort and Energy

Feeling unwell can be a dreary experience. The psychological boost from enjoying a favorite childhood comfort food, like a popsicle, shouldn't be underestimated. The small amount of sugar in a popsicle also provides a quick source of energy, or glucose, which your body can easily use for fuel when your appetite is low. This can be particularly helpful when you lack the energy to prepare or eat a full meal.

The Potential Downsides: Why High-Sugar Popsicles Can be Detrimental

While the immediate soothing effects of a popsicle are undeniable, the potential drawbacks of their high sugar content must be considered. Not all popsicles are created equal, and many store-bought varieties are loaded with added sugars, which can have a negative impact on your recovery.

Impact on the Immune System

Some research suggests that a high intake of sugar can temporarily suppress the immune system. The hypothesis is that sugar can interfere with the function of white blood cells, which are essential for fighting off infections. While the exact link is still being studied, overloading your body with sugar may potentially make it harder for your immune system to mount an effective defense against the cold virus.

Increased Inflammation

Sugar intake can cause inflammation in the body. When you're already fighting an illness, your body is in an inflammatory state. Consuming large amounts of added sugar can exacerbate this, potentially worsening symptoms and prolonging your recovery. It's a key reason why processed foods and sugary drinks are often listed as things to avoid when sick.

Empty Calories

Many standard popsicles offer little nutritional value beyond sugar and water. While a small amount of sugar provides a quick energy boost, it doesn't provide the vitamins, minerals, and protein that your body truly needs to repair and recover. Focusing too much on sugary treats could mean you miss out on nutrient-dense foods like fruits, vegetables, and soups that are vital for a speedy recovery.

The Better Choices: Healthy Alternatives to Regular Popsicles

To maximize the benefits of popsicles while minimizing the risks, it's wise to choose healthier options. Here are some alternatives to consider:

100% Fruit Juice Popsicles: Look for varieties made with only 100% real fruit juice and no added sugars. These will provide some vitamin C and other nutrients along with hydration.
Homemade Fruit Pops: Making your own popsicles is the best way to control the ingredients. You can blend whole fruits like oranges, berries, or kiwi with water or coconut water for a natural, nutrient-rich treat.
Herbal Tea Popsicles: For a throat-soothing effect, brew some chamomile or ginger tea, add a little honey (for those over age 1) and lemon, and freeze it. The medicinal properties of the herbs can provide added relief.
Smoothie Pops: Blend fruits and vegetables into a smoothie and freeze it. This gives you a more substantial, nutrient-packed popsicle that is both hydrating and nourishing.

Comparison Table: Standard Popsicles vs. Healthy Alternatives


Feature	Standard Popsicle (High Sugar)	Healthy Alternative (100% Fruit Juice/Homemade)
Hydration	Good, but often accompanied by excess sugar.	Excellent, encourages fluid intake naturally.
Sore Throat Relief	Good, temporary numbing effect.	Excellent, numbing effect with added nutrients and no negative sugar effects.
Nutritional Value	Very low, primarily empty calories from added sugar.	Higher, provides vitamins, minerals, and antioxidants.
Immune System Impact	Potentially negative due to high sugar content inhibiting white blood cell function.	Neutral to positive; vitamins like C can support immune function.
Inflammation	Can increase inflammation due to high sugar.	Will not increase inflammation; may even help with anti-inflammatory ingredients.
Energy Source	Quick, short-lived energy from simple sugars.	Sustainable energy from natural sugars and other nutrients.

Conclusion

So, is a popsicle bad for colds? The answer is not so simple. A standard, high-sugar popsicle isn't the best choice, as its high sugar content may have negative effects on your immune system and overall inflammation. However, in moderation, it can offer immediate, temporary relief for a sore throat and encourage much-needed hydration. The key is to be mindful of the ingredients. By opting for healthier, low-sugar or homemade versions, you can enjoy the soothing benefits without the potential drawbacks. The best approach is to listen to your body and prioritize nutrient-rich foods while using popsicles as a targeted comfort tool for symptoms like a sore throat and dry mouth. For more on the effect of sugar on your body during illness, you might want to review what registered dietitians have to say on the matter.

Frequently Asked Questions

Popsicles themselves won't make a cold worse, but those high in sugar might slow down your immune response and increase inflammation. Moderation and choosing healthier options are key.

Yes, homemade popsicles are a much better option as you can control the ingredients. Using 100% fruit juice, herbal tea with honey (for ages over 1), or fruit and vegetable purees can provide added nutrients without excessive sugar.

Yes, the cold temperature of popsicles can help numb the nerve endings in your throat, providing temporary relief from the pain and irritation of a sore throat.

High amounts of added sugar can potentially suppress your immune system and increase inflammation. While a small amount provides energy, it's best to avoid excessive sugar intake when sick.

Popsicles are mostly frozen liquid, so they contribute to your overall fluid intake. This is especially helpful for people with a low appetite who struggle to drink enough water when sick.

You don't need to avoid popsicles when you have a fever. The cold can be soothing, and they help with hydration, which is important when your body temperature is elevated. Just choose wisely to avoid excess sugar.

Yes, popsicles can be an excellent way to get fluids into a sick child, especially if they are reluctant to drink. Pediatricians often recommend them for hydration and soothing sore throats. For children under one year old, avoid honey.