Beverages, OCEAN SPRAY, Cran Lemonade & Diabetes
Low glycemic impact for the stated serving. Glycemic load of 4.3 per 100g.
✅ Nutrition data verified · GL 4.3/100g · GI 41.3 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Glycemic Response at a Glance
Nutrition Overview
How This Version Compares
This version carries the most sodium in the Beverages group: 52 mg per 100g, about 4.6 times the family average (spread 2 to 52 mg per 100g). The calories figure (45 per 100g) is a middle-of-the-family number — variants here run 4-56 per 100g.
Within this Beverages family (15 versions), GL per 100g spans 0 to 5.4 — the processing and fat content decide where each lands. See the numbers side by side: Diet Cran Cherry, Cran Pomegranate, Light Cranberry.
What to Watch For
⚠️ Pro-Inflammatory Food
Beverages, OCEAN SPRAY, Cran Lemonade is a refined grain — the bran and germ are removed during processing, stripping away most of the fiber, vitamins, and minerals. Diets high in refined grains are associated with elevated markers of chronic inflammation (CRP, IL-6), which can worsen insulin resistance — the core problem in type 2 diabetes. Whole grains retain the bran and provide anti-inflammatory polyphenols and fiber. While an occasional serving is unlikely to cause harm, refined grains should not be a dietary staple for people managing diabetes.
Liu et al. (2002). High-GL diet and plasma CRP. American Journal of Clinical Nutrition, 75(3), 492–498. · Qi & Hu (2012). Glycemic load, whole grains, and inflammation. Current Diabetes Reports, 12(1), 75–81.
Tips for Enjoying It
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
💡 Glycemic Load Over Glycemic Index
GL accounts for both the speed AND amount of carbohydrate, making it more practical for real-world eating than GI alone.
💡 Pair Carbs With Protein
Adding protein to a carbohydrate-containing meal slows digestion and helps prevent blood sugar spikes.
💡 Fiber Is Your Friend
Dietary fiber slows carbohydrate absorption. Aim for at least 3g of fiber per serving of carbohydrate foods.
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 124g | 13.8g | 5.3 | Friendly |
| Standard Serving | 247g | 27.5g | 10.6 | Moderate |
| Restaurant Portion | 494g | 54.9g | 21.2 | High |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
Other Beverages Foods
🟢 Low GL · GL 4.4/100g
🟢 Low GL · GL 7.6/100g
🟡 Eat in Moderation · GL 12/100g
Questions People Ask
What do the numbers say about OCEAN SPRAY Cran Lemonade and blood sugar?
Yes, OCEAN SPRAY Cran Lemonade shows a low glycemic load (4.3), which suggests it is a lower-impact option. This is based on published GI data — consult your healthcare provider for personalized advice.
Where does OCEAN SPRAY Cran Lemonade sit on the glycemic load scale?
Per 100g, OCEAN SPRAY Cran Lemonade has a GL of 4.3. This means one standard serving (1 cup (240 ml)) provides approximately 10.6 GL — which is low.
How quickly does OCEAN SPRAY Cran Lemonade raise blood sugar?
The primary way OCEAN SPRAY Cran Lemonade affects blood sugar is through its carbohydrate content (11.1g/100g). With a GI of 41.3 (low) and limited fiber, this produces an overall GL of 4.3 (Low).
Is the GI value accurate?
The GI of 41.3 for OCEAN SPRAY Cran Lemonade is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Beverages category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Why is this food labeled pro-inflammatory?
OCEAN SPRAY Cran Lemonade is classified as a refined grain — the bran and germ are removed during processing, stripping fiber and nutrients. Research shows diets high in refined grains are associated with elevated inflammatory markers (CRP, IL-6), which can worsen insulin resistance. Choosing whole-grain versions when available can provide anti-inflammatory benefits from fiber and polyphenols (Liu et al., AJCN 2002; Qi & Hu, 2012).
Methodology & Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 41.3 — subcategory_avg:Beverages. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 247.0g) = 4.3 × 247.0 ÷ 100 = 10.6
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 171900. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Beverages, OCEAN SPRAY, Cran Lemonade — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/beverages-ocean-spray-cran-lemonade/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.