Cola: Calories, Nutrition Facts and Health Impact
A popular carbonated soft drink with high sugar content and zero nutritional value - understanding its impact on your health goals.
Quick Nutrition Facts
Per 1 Can (330ml)
| Nutrient | Amount |
|---|---|
| Calories | 139 kcal |
| Protein | 0g |
| Carbohydrates | 35g |
| Sugars | 35g |
| Fat | 0g |
| Fiber | 0g |
| Sodium | 40mg |
| Caffeine | 32mg |
| Vitamin C | 0mg |
| Calcium | 0mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Cola provides only empty calories from sugar with zero vitamins, minerals, or fiber. The 35g sugar per can exceeds WHO's daily limit for added sugars and can spike blood glucose rapidly.
Myth Busters
MYTH #1: Diet Cola Is Healthy
TRUTH: While diet cola has zero calories and sugar, artificial sweeteners may alter gut bacteria and increase sweet cravings. It's better than regular cola for weight/diabetes but water remains the optimal choice.
MYTH #2: Cola Boosts Energy Effectively
TRUTH: The sugar rush provides quick energy but leads to a crash within 30-60 minutes. This blood sugar spike-crash cycle increases fatigue and hunger. Sustainable energy comes from balanced meals, not sugary drinks.
MYTH #3: One Cola Per Day Won't Harm
TRUTH: Daily cola consumption increases type 2 diabetes risk by 26% and contributes significantly to weight gain. The 139 calories daily adds up to 14 pounds of potential weight gain yearly.
MYTH #4: Cola Aids Digestion
TRUTH: While carbonation may temporarily relieve bloating, cola's acidity (pH 2.5) can worsen acid reflux and damage tooth enamel. The phosphoric acid may also affect calcium absorption.
MYTH #5: Sugar-Free Cola Hydrates Like Water
TRUTH: While diet cola does hydrate, caffeine acts as a mild diuretic and artificial additives don't match water's pure hydration. Water remains superior for hydration.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 139 empty calories, 35g sugar promotes fat storage, no satiety. Avoid completely. |
| Muscle Gain | | Zero protein, zero nutrients, sugar disrupts recovery. Harmful for muscle goals. |
| Diabetes Management | | High GI (63), 35g sugar causes dangerous blood glucose spikes. Never recommended. |
| PCOS Management | | Sugar overload worsens insulin resistance, inflammation, hormonal imbalance. Avoid entirely. |
| Pregnancy Nutrition | | Excess sugar increases gestational diabetes risk, provides zero fetal nutrients. |
| Viral/Flu Recovery |  | Sugar suppresses immune function. Hydration from water/herbal tea is vastly superior. |
PERSONALIZED NUTRITION
Track your beverages with NutriScan to see how drinks impact your specific health goals!
Blood Sugar Response to Cola
Understanding cola's dramatic effect on blood glucose helps explain why it's harmful for most health goals.
Typical Glucose Response Curve
*This chart shows typical blood glucose response. Individual responses may vary. Not medical advice.*
Healthier Alternatives to Avoid Spikes
Replace cola with these options for stable energy without blood sugar chaos:
- 💧 Water with lemon or lime - Zero calories, natural flavor, optimal hydration
- 🍵 Unsweetened iced tea - Antioxidants, zero sugar, gentle caffeine
- 💨 Sparkling water - Carbonation satisfaction without sugar
- 🥤 Infused water (cucumber, mint, berries) - Natural flavor, micronutrients
If you crave sweetness occasionally, use small amounts of stevia or monk fruit in beverages rather than cola.
Cultural Significance
Cola was invented in 1886 by pharmacist John Pemberton in Atlanta, Georgia, originally marketed as a medicinal tonic.
Global Impact:
- Most recognizable brand worldwide (200+ countries)
- Over 1.9 billion servings consumed daily globally
- Significant cultural icon in American history
- Marketing evolved from medicine to lifestyle beverage
In India:
- Introduced in 1993 after economic liberalization
- Adapted flavors: Thums Up (stronger cola) remains popular
- Cultural debates around health vs. tradition of sugary drinks
- Growing awareness shifting youth toward healthier alternatives
Health Shift:
- Declining sales in developed countries due to health awareness
- Rise of zero-sugar variants responding to consumer demand
- Public health campaigns increasingly warning against regular consumption
Compare & Substitute
Cola vs Healthier Alternatives (Per 330ml serving)
| Nutrient | 🥤 Cola (Regular) | 🥤 Diet Cola | 💧 Sparkling Water | 🍵 Iced Green Tea |
|---|---|---|---|---|
| Calories | 139 kcal | 0 kcal | 0 kcal | 2 kcal |
| Sugar | 35g | 0g | 0g | 0g |
| Caffeine | 32mg | 32mg | 0mg | 25mg |
| Additives | Many | Artificial sugars | None | Minimal |
| Nutrients | None | None | None | Antioxidants |
| Hydration | Moderate | Moderate | Excellent | Excellent |
| Best For | Avoid | Occasional treat | Daily hydration | Daily beverage |
Frequently Asked Questions
Is cola bad for weight loss?
Yes, regular cola severely hinders weight loss. One 330ml can contains 139 calories and 35g sugar (9 teaspoons) providing zero nutritional value, fiber, or satiety.
Impact on weight:
- 139 empty calories daily = 50,735 yearly calories = potential 14+ pounds weight gain
- Sugar spikes insulin, promoting fat storage especially around the belly
- Liquid calories don't trigger fullness like solid food
Better approach: Replace cola with water, sparkling water, or unsweetened tea. This single change can create a 50,000+ calorie annual deficit.
Can diabetics drink cola?
No, diabetics should completely avoid regular cola. With 35g sugar per can and a high glycemic index (63), cola causes dangerous rapid blood sugar spikes.
Why it's harmful for diabetes:
- Immediate blood glucose surge within 10-15 minutes
- Zero fiber to slow sugar absorption
- Increases insulin resistance over time
- One can can push glucose into dangerous ranges
Diabetic alternatives: Water, unsweetened tea, coffee, or sparkling water. If you crave carbonation, choose sugar-free options sparingly while monitoring blood sugar response.
How much sugar is in cola?
A standard 330ml can of cola contains 35 grams of sugar, equivalent to approximately 9 teaspoons.
Context:
- WHO recommends maximum 25g added sugar daily for women, 36g for men
- One can exceeds or nearly meets entire daily limit
- 500ml bottle contains 53g sugar (13 teaspoons)
- All sugar is added (high fructose corn syrup or sucrose), not natural
Long-term impact: Regular consumption dramatically increases type 2 diabetes, obesity, and heart disease risk.
What are the main health risks of drinking cola?
Regular cola consumption creates multiple serious health concerns:
Metabolic Risks:
- Type 2 Diabetes: Daily consumption increases risk 26% due to sugar overload
- Weight Gain: 139 calories per can adds up quickly without satiety
- Metabolic Syndrome: Combination of obesity, high blood pressure, insulin resistance
- Fatty Liver Disease: Excess fructose directly contributes to liver fat
Dental and Bone Health: 5. Tooth Decay: Sugar feeds bacteria; acidity (pH 2.5) erodes enamel 6. Bone Density Loss: Phosphoric acid may interfere with calcium absorption
Cardiovascular: 7. Heart Disease: High sugar intake linked to inflammation and cardiovascular events
Is diet cola healthier than regular cola?
Diet cola is better for specific goals but not truly "healthy" - it's harm reduction, not optimization.
Advantages of diet cola:
- Zero calories supports weight management
- Zero sugar prevents blood glucose spikes
- Better for diabetes and PCOS than regular cola
Concerns with diet cola:
- Artificial sweeteners may alter gut microbiome
- May perpetuate sweet taste preferences
- Caffeine and acidity remain present
- Long-term effects of artificial sweeteners still debated
Bottom line: Diet cola beats regular cola for weight/diabetes but water, unsweetened tea, and sparkling water are superior choices.
How often can I drink cola safely?
For optimal health, treat cola as an occasional indulgence, not a regular beverage.
General Guidelines:
- Optimal: Never or 1-2 times per month maximum
- Acceptable: Once weekly as a treat (not ideal)
- Harmful: Daily or multiple times weekly
Special Populations:
- Weight Loss Goals: Avoid entirely or limit to 1x monthly
- Diabetes/PCOS: Avoid regular cola; diet cola sparingly if at all
- Pregnancy: Minimize due to sugar and caffeine
- Children: Limit strictly; regular consumption affects development and habits
Reality check: If you currently drink cola daily, gradually reduce to weekly, then monthly, while replacing with healthier alternatives.
Does cola dehydrate you?
Cola provides some hydration but is far less effective than water due to sugar and caffeine content.
Hydration factors:
- Fluid volume: 330ml does contribute to fluid intake
- Caffeine: Mild diuretic effect (increases urination slightly)
- Sugar: High concentration may slow fluid absorption
- Net effect: Provides hydration but suboptimally
Better choices for hydration:
- Water (optimal)
- Unsweetened herbal tea
- Sparkling water
- Coconut water (natural electrolytes)
After exercise, cola is particularly poor due to sugar content and lack of proper electrolytes.
