Refreshers are non-carbonated, fruit-flavored beverages found at coffee chains and in ready-to-drink formats. Designed as a lighter, cooler alternative to traditional coffee or tea, they typically consist of a concentrated juice base mixed with water, lemonade, or coconut milk, and are served over ice. Their appeal lies in their perceived lightness and fruity taste, raising questions about their nutritional value.
Core Ingredients and Nutritional Profile
The fundamental composition of a refresher centers on water, fruit juice concentrates, and various forms of sugar. A standard 16-ounce serving generally contains 90 to 100 calories, nearly all derived from carbohydrates. The sugar content, the primary caloric source, typically ranges from 19 to 21 grams per serving.
This sugar comes from added cane sugar and concentrated fruit juice, such as white grape juice concentrate. While concentrates contribute fruit flavoring, they are largely composed of natural sugars that behave similarly to added sugars. Consuming these liquid sugars results in a quick influx of glucose because they lack the dietary fiber found in whole fruit. The drinks contain negligible amounts of protein, fat, or fiber.
The Impact of Added Caffeine and Natural Stimulants
A distinguishing feature of these beverages is the inclusion of a stimulant. The energy boost comes from green coffee extract, derived from unroasted coffee beans. This extract provides caffeine without the traditional roasted coffee flavor or dark color, allowing the fruity taste to remain dominant.
A 16-ounce serving contains approximately 45 to 55 milligrams of caffeine, which is significantly less than a standard cup of drip coffee. This moderate level of caffeine can produce a gentle lift in alertness and energy. Some ready-to-drink versions also incorporate minor amounts of ingredients like ginseng or B vitamins.
The presence of caffeine means these drinks function as more than just a sweet, flavored beverage. Individuals sensitive to caffeine, or those consuming multiple servings, may still experience effects such as minor sleep disruption or increased heart rate. The stimulant content is an important consideration, especially for children or pregnant individuals, who are advised to limit their caffeine intake.
Comparing Refreshers to Common Beverages
Comparing refreshers to other widely consumed drinks shows that a standard refresher is comparable to or slightly lower in sugar than many full-sugar sodas, which often contain 35 to 45 grams of sugar per 12-ounce can. Sodas often contain a similar number of calories, but refreshers sometimes include small amounts of fruit or fruit juice.
When compared to 100% fruit juice, refreshers are similar: both are high in sugar and low in fiber, though pure juice may contain more natural vitamins. Many 100% fruit juices, such as apple or orange juice, can contain over 25 grams of sugar per 12-ounce serving, rivaling the content in refreshers. Unsweetened beverages, such as plain water or unsweetened iced tea, remain the clear option for hydration and avoiding calories and sugar.
Ultimately, refreshers are best categorized as a treat beverage rather than a hydrating staple, given their substantial sugar and carbohydrate load. They provide a caffeinated, flavored alternative to soda or full-strength juice but do not offer the nutritional value of whole foods or low-calorie drinks. Choosing smaller serving sizes or requesting modifications can help reduce the sugar and caffeine content.