Calories in Preschooler Drinks - Quick Reference List

This list provides the calories and grams of sugar in 8 ounces of juice, milk, soda, fruit punch, sports drinks, and vitamin water.

Juice - 90-120 calories, 17-28 grams sugar

Milk, 2% - 120 calories, 12.5 grams sugar

Milk, 1% - 100 calories, 12.5 grams sugar

Milk, Skim - 85 calories, 12.5 grams sugar

Soda (Coke, Pepsi, Sprite, etc.) - 90-100 calories, 26-28 grams sugar

Fruit Punch / Drinks (Fruitopia, Capri Sun, etc.) - 90-120 calories, 25-30 grams sugar

Sports Drinks (Gatorade, PowerAde, etc.) - 50-65 calories, 14-15 grams sugar

Vitamin Water - 40-50 calories, 8-13 grams sugar

The Role of Drinks in Your Preschooler's Diet

Experts recommend that children should limit drinks containing added sugars. The sugars in 100% fruit juice and milk are not added - they are natural sugars found in those foods. Sweetened drinks like soda, fruit punch, and sports drinks contain sugar that's been added.

Here are specific recommendations about drinks for your preschoolers:

Milk

Milk provides important nutrients found in the dairy food group. It is recommended that preschoolers get about 2 cups of milk (or other dairy products) per day.

100% Fruit Juice

Fruit juice provides vitamins, minerals and other healthful plant compounds. Experts recommend that preschoolers who drink juice should limit the amount to 4-6 ounces per day. Limiting fruit juice is important to help prevent consuming too many calories and to help preschoolers benefit from eating whole foods like fruits and vegetables.

Sugar-sweetened beverages

Sweetened beverages are drinks that have sugar added for sweetness. Examples are fruit punch, soda and sports drinks. Drinking sweetened beverages adds calories but few or no nutrients to your preschooler's diet. Plus, the calories from sweetened drinks can take the place of more nutritious foods.

It is recommended that children limit their intake of sugar-sweetened drinks and to replace nutrient poor sweetened beverages with nutrient dense foods and drinks.

Reference

U.S. Department of Agriculture, Agricultural Research Service, USDA Nutrient Data Laboratory 2006. USDA National Nutrient Database for Standard Reference, Release 19, Nutrient Data Laboratory Home Page, http://www.ars.usda.gov/ba/bhnrc/ndl

by Kati Chevaux

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Helpful Tips for Parents

• Water is the ideal hydration for preschoolers. Milk (2–3 cups/day) is also appropriate. Sports drinks, soda, and excessive juice have no appropriate role in the preschool diet.

• Calcium and vitamin D are the most commonly deficient nutrients in preschool-age children. Dairy, fortified plant milks, salmon, eggs, and sunlight are the primary sources.

• Preschoolers do not need dietary fat restriction. Healthy fats (avocado, nuts, olive oil, whole dairy) are essential for brain development and are not restricted except on medical advice.

• Picky eating peaks between ages 2–5 and is developmentally normal. Most picky eaters significantly expand their diets between ages 6–10 without intervention.

Frequently Asked Questions

How much dairy should a preschooler consume per day?

The USDA recommends 2–2.5 cups of dairy per day for ages 2–8. This can include: cow's milk, plant-based milk (check for calcium fortification), yogurt, and cheese. Whole milk until age 2; 2% or low-fat is appropriate from age 2 onward. Calcium needs for preschoolers are 700–1000 mg/day — most children meet this through regular dairy consumption and fortified foods. Calcium-rich non-dairy options: fortified plant milks, canned fish with bones (salmon, sardines), edamame, and tofu.

My preschooler will only eat 5–6 foods. Is this concerning?

Accepting fewer than 20 foods is considered selective eating that may warrant attention from a feeding therapist. If a child eats 5–6 foods, is not growing appropriately, has intense anxiety around mealtimes or new foods, or has textures they physically gag on (not just dislike), evaluation by a feeding specialist or occupational therapist is appropriate. For children who eat 10–15 varied foods across food groups without significant distress, continued exposure without pressure is the recommended approach.

Related reading: See also our meal planning guide and our breakfast ideas guide for more ideas on this topic.

🎓 Skills Your Child Will Develop

• 🥦 Healthy Food Knowledge — Learning about different foods, food groups, and what nutrients do in the body builds the food literacy that supports a lifetime of informed, health-conscious eating choices.
• 📏 Early Math Skills — Measuring ingredients, counting servings, comparing quantities, and dividing portions makes cooking and eating some of the most authentic early math experiences available to preschoolers.
• 😊 Positive Relationship with Food — Joyful, pressure-free food experiences build the positive relationship with eating that underlies lifelong nutritional health — and is far more protective against disordered eating than any restriction-based approach.
• 🍽️ Independence & Life Skills — Learning to serve themselves, pour a drink, or prepare a simple snack builds practical independence and the self-care capability that kindergarteners need to manage their own nutrition during the school day.

Soda, juice, fruit punch, milk, sports drinks and other beverages can add calories quickly to the diets of thirsty preschoolers. Some of these drinks are healthy and have important nutrients for your preschooler. Others provide little more than sugar and calories. Taking out sugary drinks can make room for more nutrient-dense foods that preschoolers need.