Do Popsicles Contain Sugar? Facts on the Sugar Content of Frozen Pops

Do Popsicles Have Sugar?

Popsicles are a classic frozen treat that people of all ages love to enjoy on a hot summer day. The refreshing, icy pops provide a sweet relief from the heat. But with concerns over sugar intake more prevalent than ever, many people wonder: do popsicles have sugar?

The short answer is yes, most popsicles contain sugar. Sugar is one of the main ingredients in popsicles, providing sweetness and assisting in creating the frozen texture. However, the amount of sugar in popsicles varies widely depending on the brand and flavor.

Sugar Content in Popular Popsicle Brands

Some of the most popular popsicle brands include Otter Pops, Fla-Vor-Ice popsicles, Jolly Rancher pops, and generic grocery store brands. Here is the sugar content for some of the top selling popsicle treats:

• Otter Pops: 9-12 grams of sugar per pop
• Fla-Vor-Ice Pops: 5-6 grams of sugar per pop
• Jolly Rancher Pops: 21 grams of sugar per pop
• Grocery store brand pops: 8-15 grams of sugar per pop

As you can see, there is quite a range when it comes to sugar content. Standard Otter Pops and Fla-Vor-Ice pops tend to be on the lower end, while popsicles modeled after sugary candy like Jolly Ranchers unsurprisingly contain the most sugar.

Sugar Sources in Popsicles

So where exactly does all that sugar in popsicles come from? There are generally two sources of sugar in standard popsicles:

• Added sugar: Many popsicles contain extra sugar in the form of sucrose, glucose, dextrose, or high fructose corn syrup. This added sugar amps up the sweetness.
• Natural sugar: Popsicles made with fruit juice contain the natural sugars found in fruits. Fruits have fructose, glucose, and sucrose.

Some popsicles combine both added sugars and natural sugars from fruit juices to create an ultra-sweet frozen treat. Checking the ingredient list on a popsicle package can give you clues as to where the sugars originate.

How Popsicle Sugar Content Compares to Whole Fruit

To put the amount of sugar in popsicles into perspective, let's compare it to the sugar found naturally in fruits. A 6 oz popsicle with 10 grams of sugar contains about as much sugar as:

• 1 medium banana
• 1 cup of cubed mango
• 1 1/4 cup whole strawberries

While eating whole fruit is generally healthier because it provides more nutrients like fiber, vitamins, and minerals, the sugar content of a modestly sized popsicle is fairly equivalent to what you'd find naturally in fruit. However, pops that are larger in size or have excess added sugar end up with a much higher sugar load than you would consume from fruit alone.

Fruit Pops vs. Creamy Pops

When it comes to sugar content, not all popsicles are created equal. Here is how fruit-based popsicles compare to cream-based frozen pops:

• Fruit pops: Popsicles made with 100% fruit juice have no added sugars. The sugar content comes entirely from the natural sugars found in the fruit. For example, a popsicle made from strawberry and banana would contain fructose from the strawberries and sucrose, glucose, and fructose from the banana.
• Creamy/milk pops: Creamy pops like creamsicles are made with ingredients like milk, cream, or yogurt. They also contain added sugar to enhance the sweetness. The dairy ingredients contain the natural milk sugar called lactose, while the added sugar amplifies the sweetness. An orange creamsicle, for instance, contains both lactose and added sugar.

While fruit pops can still be high in natural sugars, they offer more nutritional benefits and less added sugar compared to creamy, dairy-based treats. But both types qualify as sweeter frozen desserts.

Healthier Low-Sugar Popsicle Options

If you love popsicles but want to limit your sugar intake, there are some lower sugar options available:

1. Make Your Own

One of the best ways to control the sugar content of popsicles is to make your own healthy recipes at home. That way you can avoid adding unnecessary extra sugar beyond what's found naturally in the ingredients. Here are some tasty ideas for healthier homemade pops:

• Pureed fruit pops - Blend up your favorite fruits like mangos, peaches, or berries. Pour into popsicle molds and freeze.
• Chia seed pops - Blend chia seeds into coconut milk, almond milk or yogurt for a creamy treat.
• Green smoothie pops - Blend spinach or kale with bananas and pineapple juice for a sweet green pop.
• Yogurt berry pops - Mix Greek yogurt with lemon juice and fresh berries.
• Vegetable pops - Puree carrots, sweet potatoes, or beets and combine with fruit for frozen fun.

Making your own pops gives you control over ingredients. And you can adjust sugar amounts to taste.

2. Choose Fruit Juice Bars

Look for all fruit juice pops without added sugars. Brands like Outshine, Fruit Bars, and Breyers make 100% fruit juice pops in flavors like strawberry, pineapple, orange, and lemonade. These bars rely on just the natural sugar found in the fruit rather than adding excess sugar.

3. Opt for Low-Sugar Varieties

Many major popsicle brands now offer low-sugar or light variants, which are made with non-nutritive sweeteners like stevia or sucralose rather than sugar. For example, Otter Pops and Jolly Rancher both have low-sugar options. Or look for generic light popsicle brands.

4. Portion Out Regular Pops

If you want to occasionally enjoy regular full-sugar popsicles, watch your portion sizes. Stick to single serving sizes or split larger pops with family to control sugar intake.

5. Add Greek Yogurt

Mix in a spoon or two of Greek yogurt when blending up homemade popsicle mixtures. The yogurt adds protein and a creamy texture while reducing the need for added sugars.

6. Use Ripe Bananas

Let bananas fully ripen before making banana pops. The riper the banana, the sweeter it will be, lowering the need for extra sweeteners. Banana is one of the rare fruits that increases in sugar content as it ripens.

7. Try Natural Sweeteners

When making homemade popsicles, you can sweeten the mixtures slightly with small amounts of honey, maple syrup, or coconut sugar instead of processed white sugar. These natural options contain trace nutrients and a touch of sweetness.

The Bottom Line

Popsicles are an enjoyable warm weather treat, but sugar is undoubtedly one of the main ingredients. The sugar content comes from both naturally occurring sugars in fruit juices and added sugar. To limit sugar intake, make your own pops, choose fruit juice bars, or stick to portion-controlled servings. While popsicles have sugar, there are still ways to enjoy them guilt-free during the hot summer!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.