Monster Ultra White: Calories, Nutrition and Health Benefits

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One 16 fl oz can of Monster Ultra White (sold in the US as Monster Zero Ultra) has 10 calories, 0g sugar and about 150mg of caffeine. The US label lists 6g of carbohydrate, which includes the 2g of erythritol it is sweetened with, alongside sucralose and acesulfame potassium. It is a zero-sugar energy drink, not a free pass on caffeine: one can is more than a third of the 400mg daily limit most adults are told to stay under.

Quick Nutrition Facts

Per 1 can (16 fl oz, 473 mL)

Nutrient	Amount
Calories	10 kcal
Protein	0g
Carbohydrates	6g
Fiber	0g
Sugars	0g
Fat	0g
Sodium	370 mg

Macronutrient Breakdown

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NUTRITIONIST'S INSIGHT

Treat the can as 150mg of caffeine with almost no calories. For most adults one can is fine, but two cans reach 300mg before any coffee, and the drink has no protein or fiber to slow absorption of anything. If you drink it daily, watch the sweeteners rather than the calories: erythritol is the one with recent cardiovascular research behind it, so it is worth checking how many cans a week you actually have. Skip it after mid-afternoon if you sleep badly, because caffeine stays in the body for hours.

Myth Busters

MYTH #1: Zero sugar means it will not affect blood sugar at all

TRUTH: The label shows 0g sugar and 10 calories, so the drink itself gives you almost no glucose. The 6g of listed carbohydrate includes 2g of erythritol, which is poorly absorbed. Caffeine can still nudge blood sugar up a little in some people, so people with diabetes should check their own readings. Monster Zero Ultra "White Monster"; Monster Energy Zero Ultra 16 fl oz label info

MYTH #2: Monster Ultra White has the same caffeine as a cup of coffee

TRUTH: A 16 fl oz can has about 150mg of caffeine. A typical 8 oz cup of brewed coffee has roughly 95mg, so one can is closer to a large coffee than a regular cup. Monster Ultra caffeine content; Caffeine: How much is too much?

MYTH #3: Zero-calorie sweeteners make it a good drink for weight loss

TRUTH: Swapping a sugared energy drink for this one saves about 200 calories a can. But in 2023 the WHO advised against using non-sugar sweeteners for long-term weight control, because the evidence showed no lasting loss of body fat. WHO advises not to use non-sugar sweeteners for weight control

MYTH #4: Erythritol is completely harmless because it has no calories

TRUTH: A 2023 Nature Medicine study linked high blood erythritol to more heart attacks and strokes and found it made platelets clot more easily. It was an observational study with a follow-up trial in a small group, so it shows an association, not proof that one can a day causes harm. The artificial sweetener erythritol and cardiovascular event risk

MYTH #5: Energy drinks are fine in any amount if they are sugar-free

TRUTH: Sugar-free does not change the caffeine. The FDA cites 400mg a day as the amount not generally linked to negative effects in healthy adults, so more than two cans a day puts you over it before any coffee. Spilling the Beans: How Much Caffeine is Too Much?; Monster Ultra caffeine content

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		10 calories per can replaces a roughly 200-calorie sugared energy drink. It stops at B because the WHO found no lasting weight benefit from sweeteners and the drink gives no fullness. Monster Zero Ultra "White Monster"; WHO advises not to use non-sugar sweeteners for weight control
Blood Sugar Control		0g sugar and 10 calories mean little glucose reaches the blood. The grade is B, not A, because caffeine affects some people's glucose and erythritol has an open cardiovascular question. Monster Energy Zero Ultra 16 fl oz label info; The artificial sweetener erythritol and cardiovascular event risk
Heart Health		370mg of sodium is 16% of the daily value, 150mg of caffeine raises heart rate in some people, and erythritol was linked to clotting in a 2023 study. Monster Energy Zero Ultra 16 fl oz label info; The artificial sweetener erythritol and cardiovascular event risk; Caffeine: How much is too much?
High Protein		0g protein per can. It adds nothing toward a protein target. Monster Energy Zero Ultra 16 fl oz label info
Sleep and Hydration		150mg of caffeine, more than a third of the 400mg daily limit, can keep you awake for hours, and it is not a substitute for water. Monster Ultra caffeine content; Spilling the Beans: How Much Caffeine is Too Much?

PERSONALIZED NUTRITION

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Blood Sugar Response to Monster Ultra White (1 can / 473 mL)

With 0g sugar and 10 calories, one can of Monster Ultra White gives the body almost no glucose to absorb, so a healthy adult's blood sugar stays near its fasting baseline for the 2-hour window. The caffeine can cause a small rise in some people, and the 6g of listed carbohydrate includes 2g of poorly absorbed erythritol, so count the can as close to 0g of carbs. Monster Energy Zero Ultra 16 fl oz label info; Caffeine: How much is too much?

Estimated Blood Glucose Response (mg/dL)

Illustrative curve for a healthy adult drinking one can on an empty stomach. Meals eaten with it and individual insulin sensitivity change the real curve.

How to flatten the spike

Log it as about 0g of usable carbs and carb-count the food you drink it with.
Drink it with a meal that has protein and fiber so the meal's carbs rise more slowly.
Use it to replace a sugared energy drink, not on top of one.
If you have diabetes, check your glucose 1 to 2 hours after your first can to see how caffeine affects you.
Stop at one can on most days to stay well under 400mg of caffeine.

Cultural Significance

Monster launched the Ultra line in 2012, and the white can became the template for zero-sugar energy drinks. In the US it is sold as Monster Zero Ultra and nicknamed White Monster. Outside the US it is usually sold as Monster Ultra, often in 500 mL cans, and the white can is where the Ultra White name comes from.

Compare & Substitute

Monster Ultra White vs Similar Foods

Nutrient	Coke Zero Sugar (12 fl oz)	Black coffee (16 fl oz)	Unsweetened sparkling water (16 fl oz)
Calories	0 kcal	5 kcal	0 kcal
Protein	0g	1g	0g
Carbohydrates	0g	0g	0g
Fat	0g	0g	0g

Frequently Asked Questions

How many calories are in Monster Ultra White?

A 16 fl oz can has 10 calories, 0g sugar and 0g protein on the US label. A 19.2 oz can scales up proportionally, and cans sold in other markets, such as the 500 mL can, have their own labels.

How much caffeine is in Monster Ultra White?

About 150mg per 16 fl oz can, which is roughly 32mg per 100 mL.

Is Monster Ultra White keto friendly?

It has 10 calories and 0g sugar, though the label lists 6g of carbohydrate, 2g of it erythritol. Many people on keto count it as near zero, but check your own tolerance and the label on your can.

How many Monster Ultra White cans a day is too many?

Two cans is about 300mg of caffeine, close to the 400mg a day the FDA and Mayo Clinic cite for most healthy adults. Pregnant people and anyone sensitive to caffeine should stay lower; the can itself says it is not recommended for them.

What sweeteners are in Monster Ultra White?

The US ingredient list shows erythritol, sucralose and acesulfame potassium. Erythritol was linked to higher clotting and cardiovascular event risk in a 2023 Nature Medicine study.