Calories in Guarana: Nutritional facts for Guarana Types

One hundred grams (3.5 oz) of raw guarana provides 175 calories. One hundred grams (3.5 oz) of Guarana Antarctica soda contains 39 calories.

One kilogram (1,000 g or 35.3 oz) of raw guarana contains 1,750 calories. One kilogram (1,000 g or 35.3 oz) of guarana soda provides 390 calories.

One standard 355 mL (12 oz) can of Guarana Antarctica contains 140 calories. A 355 mL (12 oz) can of Goya Guarana soda provides 160 calories. One 350 mL (11.8 oz) serving of The Brazilian Original Guarana Soda contains 145 calories. A serving of Guarana soda at Fogo de Chão Brazilian Steakhouse provides 140 calories. One 330 mL (11.2 oz) can of Guarana Energy Drink contains 155 calories. One standard 200 mL (6.8 oz) cup of Kuat Guarana contains 52 calories.

Guarana provides some health benefits like enhancing cognitive focus and reducing physical fatigue due to its high concentration of caffeine and phenolic compounds. This Amazonian fruit, frequently called "Brazilian cocoa," "Amazonian energy," or "nature's rocket fuel," is a staple in South American medicinal traditions. A list of the health benefits of guarana are shown below.

• Enhances Cognitive Performance and Alertness: The guaranine in the seeds acts as a central nervous system stimulant by blocking adenosine receptors. A study by Kennedy DO, et al. (2004), "Improved cognitive performance and mental fatigue following a multi-vitamin and mineral supplement with added guaraná," found that low doses of the extract significantly improved memory performance and increased alertness.
• Provides Potent Antioxidant Protection: Guarana contains catechins, epicatechins, and proanthocyanidins which help neutralize free radicals. Research by Schimpl FC, et al. (2013), "Guarana: Revisiting a highly caffeinated plant from the Amazon," demonstrated that the antioxidant capacity of the seeds is comparable to green tea.
• Supports Metabolic Rate and Fat Oxidation: Caffeine increases the mobilization of fatty acids from fat tissues. Research by Lima WP, et al. (2005), "Lipid metabolism in rats submitted to an exercise program and treated with guaraná," indicated that the plant supports energy expenditure through thermogenesis.
• Reduces Perceived Physical Fatigue: The sustained release of stimulants allows for improved stamina during aerobic activities. Research by Pomportes L, et al. (2014), "Cognitive Performance and Self-Reported Mood Outcomes of an Acute Dose of Guaraná," showed that subjects reported decreased mental and physical exhaustion following consumption.
• Improves Heart Health Markers: The high levels of tannins and caffeine help maintain vascular flexibility. A study by Costa-Husband M, et al. (2011), "Guaraná (Paullinia cupana) improves quality of life in breast cancer patients with fatigue," noted improvements in systemic wellness among participants.

Guarana has been known to cause some unwanted effects like chronic insomnia and metabolic syndrome due to its extreme caffeine potency and the high sugar content found in its commercial soda forms. This plant, often nicknamed "the bitter berry" or "fizzy sugar," presents several risks when consumed in excess. A list of the downsides of guarana are shown below.

• Triggers Severe Anxiety and Jitteriness: High doses of caffeine from the seeds can overstimulate the adrenal glands. A study by Weinberg BA and Bealer BK (2001), "The World of Caffeine: The Science and Culture of the World's Most Popular Drug," notes that excessive intake of guaranine can lead to tremors and panic attacks.
• Promotes Dental Enamel Erosion: The carbonation and high sugar in guarana sodas lower the pH of the mouth. Research by Jain P, et al. (2007), "The erosive potential of some beverages available in the UK," found that sugared carbonated drinks significantly contribute to tooth decay and mineral loss.
• Contributes to Insulin Resistance and Obesity: Standard sodas like Guarana Antarctica contain 35 g of sugar per 355 mL (12 oz). Research by Malik VS, et al. (2010), "Sugar-Sweetened Beverages and Risk of Metabolic Syndrome and Type 2 Diabetes," proves that regular consumption of sugar-heavy beverages is a primary driver of weight gain and diabetic complications.
• Causes Disruptive Sleep Fragmentation: Because the caffeine in guarana is released slowly, it stays in the bloodstream for several hours. Research by Drake C, et al. (2013), "Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed," highlights that caffeine significantly reduces total sleep time and sleep quality.
• Induces Heart Palpitations and Hypertension: The stimulant load can cause rapid heart rate and spikes in blood pressure. Research by Grasser EK, et al. (2014), "Energy Drink Consumption and Its Cardiac Effects," observed significant increases in systolic blood pressure following the ingestion of caffeinated functional drinks.
• Risk of Caffeine Dependency and Withdrawal: Consistent use leads to neurochemical adaptations in the brain. Withdrawal symptoms include severe headaches, irritability, and extreme lethargy within 12 to 24 hours of the last dose.

No, guarana in its most common commercial form (soda or energy drinks) is not good for you because it provides 35 g of sugar and 140 to 160 calories per 355 mL (12 oz) serving, which exceeds the healthy diet recommendations for daily sugar intake. Healthy individuals who seek the stimulant benefits of the fruit should consume no more than 200 mg of the raw powder per day to gain focus without metabolic damage. The major benefits include a temporary increase in cognitive function and a dose of antioxidants, but these are often negated by the fat-storage effects of liquid fructose. It is an acceptable addition to a diet only when used in its pure, unsweetened powder form or as a low-volume extract capsule.

The calories in guarana change based on the removal of water in powdered forms and the addition of refined sugars in commercial beverages. Raw guarana powder contains 175 calories per 100 g (3.5 oz), but when processed into a soda like Guarana Antarctica, the energy density drops to 39 calories per 100 g (3.5 oz) because the powder is diluted with water and carbon dioxide. Guarana energy drinks represent an increase from the soda baseline, reaching 47 calories per 100 g (3.5 oz) because of a higher concentration of liquid carbohydrates. Reconstituted Kuat Guarana provides 26 calories per 100 mL (3.4 oz), providing a lower sugar alternative than the Brazilian Original version. The energy found in capsules is the most concentrated at 300 calories per 100 g (3.5 oz) because the extract is dehydrated, yet the actual calories consumed remain minimal because the serving size is less than 1 g.

The origin of guarana is traced back to the Amazon basin, specifically within the borders of modern-day Brazil, where the Paullinia cupana climbing plant grows wild. Indigenous tribes, most notably the Sateré-Mawé, have cultivated and utilized the plant for thousands of years, referring to it as the "sacred fruit" or the "eye of the forest" due to the seeds' resemblance to a human eye. These ancient populations pioneered the process of drying and roasting the seeds before grinding them into a fine paste, which was then mixed with water to create a stimulating tonic used for long hunts and medicinal treatments.

European discovery of the fruit occurred in the 16th century via Spanish and Portuguese explorers, but it was not until the early 20th century that guarana transitioned into a commercial commodity. In 1905, Brazilian physician Luiz Pereira Barreto developed the first processing method for guarana soda, leading to the 1921 launch of Guarana Antarctica, which cemented the fruit's status as a cultural icon. Over the last two decades, the global energy drink industry has adopted guarana as a primary source of natural caffeine, facilitating its expansion into North American and European health markets. Today, guarana remains a symbol of Brazilian biodiversity, with over 95% of the world's supply still produced in the northern and northeastern regions of Brazil.