Gatorade calories come to 158 for one 609 g bottle and 26 per 100 g, and every one of them comes from carbohydrate. Sugar is the number to notice: a full bottle carries 31.9 g. Bottle size and how many you drink move the total far more than the flavor you pick.
158kcal
1 20 fl oz bottle · 609 g, ready-to-drink
0%protein
0 gProtein
39 gCarbs
0 gFat
How to burn off 158 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Ready-to-drink · per 609 g
Calories
158 kcal
Protein
0 g
Carbohydrate
39 g
Fat
0 g
Saturated fat
0 g
Cholesterol
0 mg
Sodium
238 mg
Potassium
91 mg
Iron
0.3 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Gatorade: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 bottle (609 g)
158
0 g
39.2 g
0 g
238 mg
8%
8 fl oz (244 g)
63
0 g
15.7 g
0 g
95 mg
3%
G2 bottle (600 g)
48
0.3 g
11.6 g
0.1 g
270 mg
2%
100 g
26
0 g
6.4 g
0 g
39 mg
1%
3 × 1 bottle (609 g)
475
0 g
713 mg
5 × 1 bottle (609 g)
792
0 g
1,188 mg
One bottle is 158 calories, five are 792
A standard 609 g bottle of Gatorade is 158 calories, about 8% of the daily calorie value. Pour a glass instead and 8 fl oz (244 g) comes to 63 calories. That smaller pour is the easiest way to keep the drink in proportion.
Bottles add up fast over a long, hot day. Two bottles reach 317 calories, three reach 475, and five come to 792 calories across 3,045 g of drink. Every one of those multiples lists 0 g of protein, so none of it helps you stay full.
That makes Gatorade easy to underestimate. It goes down like water, yet three bottles carry more calories than many snacks you would think twice about. If you track intake, log each bottle as you finish it rather than guessing at the end of the day.
Every calorie is carbohydrate, mostly sugar
The calorie split is 100% carbs. Per 100 g, Gatorade has 6.4 g of carbohydrate, 5.2 g of it sugar, and 0 g of protein, fat and fiber. There is a little potassium, 15 mg per 100 g, and that is about it.
Scale that up and the sugar is hard to miss. A full bottle brings 39.2 g of carbs and 31.9 g of sugar. The 8 fl oz glass holds 15.7 g of carbs and 12.8 g of sugar.
This is a drink built to deliver quick carbohydrate, and that is exactly what it does. During long, sweaty exercise that fast sugar has a job to do. Sipped at a desk, it is sweetened water with nothing in it to slow you down or fill you up.
G2 cuts calories by about two thirds but not sodium
The G2 bottle (600 g) holds 48 calories, against 158 for the regular 609 g bottle. Sugar drops to 7.8 g and carbs to 11.6 g, compared with 31.9 g and 39.2 g in the regular drink. For a similar amount of liquid, that is a big difference.
Sodium goes the other way. The G2 bottle has 270 mg, or 12% of the daily value, while the regular bottle has 238 mg, or 10%. The lighter version keeps the salty side of the formula and trims the sugar.
If you reach for a sports drink out of habit rather than after hard training, G2 is the easier swap. On this page it shows up as Gatorade G2 Low Calorie Fruit Punch Thirst Quencher. The regular Cool Blue and Fruit Punch bottles follow the standard numbers above.
Sodium is modest per bottle and adds up across several
A regular bottle has 238 mg of sodium, 10% of the daily value. An 8 fl oz glass has 95 mg, or 4%. On its own, that is a moderate amount for a drink.
Stack bottles and the picture changes. Three bottles bring 713 mg and five bring 1,188 mg of sodium. If you watch sodium, count those bottles alongside salty food rather than treating the drink as a free extra.
For everyday thirst, plain water or black coffee at 5 calories per cup (248 g) keeps the sugar out entirely. Save Gatorade for the workouts and hot days it was designed for, and pour a glass instead of finishing the bottle when you only want a taste. BodyPal can log the bottle from a photo, so the calories still land in your diary.
How does Gatorade compare?
Here is how Gatorade stacks up against Coke Zero, coconut juice and black coffee, per 100 g and per usual serving.
Verdict: For cutting calories, black coffee at 5 per cup and Coke Zero at 2 per 100 g barely register next to Gatorade's 26 per 100 g. If you want something lightly sweet with a bit of natural sodium, coconut juice at 18 calories and 26 mg of sodium per 100 g is the lighter middle ground.
Most popular Gatorade brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Gatorade Thirst Quencher Cool Blue 32 fl oz Bottle12 fl oz · 360 g23 kcal
2Gatorade Cool Blue Thirst Quencher 24 fl oz Bottle12 fl oz · 360 g23 kcal
3Gatorade Thirst Quencher Fruit Punch 32 fl oz Bottle12 fl oz · 360 g23 kcal
4Gatorade Thirst Quencher Fruit Punch 64 fl oz Bottle12 fl oz · 360 g23 kcal
5Gatorade Fruit Punch Thirst Quencher 24 fl oz Bottle12 fl oz · 360 g23 kcal
6Gatorade Thirst Quencher Fruit Punch 128 fl oz Bottle12 fl oz · 360 g23 kcal
7Gatorade G2 Low Calorie Fruit Punch Thirst Quencher 20 fl oz Bottle1 bottle · 600 g8 kcal
8Gatorade Perform Fruit Punch Thirst Quencher 11.6 fl oz Can1 can · 348 g23 kcal
Labels round to 23 calories per 100 g, just under the 26 in the USDA ready-to-drink row, and the G2 rows are the low calorie version at 8. Source: manufacturer labels / USDA FoodData Central.
Gatorade FAQs
How many calories are in a bottle of Gatorade?
A 20 fl oz bottle (609 g) has about 158 calories. An 8 fl oz serving is 63 calories.
Is Gatorade good for weight loss?
A 20 fl oz bottle adds 158 calories and 39.2 g of carbs, of which 31.9 g is sugar. The same size in G2 low calorie is 48 calories and 11.6 g of carbs.
Gatorade vs Coke Zero: which has fewer calories?
Coke Zero has 2 calories per 100 g against 26 for Gatorade, so a 20 fl oz Gatorade at 158 calories is the higher of the two.
How much sugar is in Gatorade?
There is 5.24 g of sugar per 100 g, so a 20 fl oz bottle (609 g) has 31.9 g and an 8 fl oz serving has 12.8 g. G2 has 7.8 g per 20 fl oz bottle.
How many calories are in 8 oz of Gatorade?
An 8 fl oz glass (244 g) of Gatorade has 63 calories. It also carries 15.7 g of carbs, 12.8 g of sugar and 95 mg of sodium, with no protein or fat.
How many calories are in a bottle of Gatorade G2?
A G2 bottle (600 g) has 48 calories, compared with 158 for a regular 609 g bottle. Sugar falls to 7.8 g, while sodium rises to 270 mg.
How much sodium is in a bottle of Gatorade?
A regular 609 g bottle has 238 mg of sodium, about 10% of the daily value. Five bottles add up to 1,188 mg.
Does Gatorade have any protein or fat?
No. Gatorade has 0 g of protein and 0 g of fat per 100 g, so 100% of its calories come from carbohydrate, mostly sugar.
How many calories are in three bottles of Gatorade?
Three regular bottles of Gatorade come to 475 calories and 713 mg of sodium. Two bottles are 317 calories, and five reach 792.
