Sprite: Calories, Nutrition and Health Effects
Popular lemon-lime flavored carbonated beverage with no nutritional value—pure liquid sugar that affects blood glucose, weight, and dental health.
Quick Nutrition Facts
Per 1 Can (12 fl oz / 355ml)
| Nutrient | Amount |
|---|---|
| Calories | 140 kcal |
| Protein | 0g |
| Carbohydrates | 38g |
| Fiber | 0g |
| Sugars | 38g |
| Fat | 0g |
| Sodium | 65mg |
| Caffeine | 0mg |
| Vitamin C | 0mg |
| Potassium | 0mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Sprite is 100% empty calories—38g sugar (9.5 teaspoons) provides no vitamins, minerals, or beneficial nutrients. One can exceeds WHO's daily sugar limit (25g) by 52%. Choose water, sparkling water with lemon, or unsweetened tea instead.
Myth Busters
MYTH #1: Sprite Helps with Stomach Upset or Digestion
TRUTH: No scientific evidence supports this claim. Carbonation may provide temporary gas relief, but the high sugar content can worsen nausea and diarrhea. For digestive issues, doctors recommend flat ginger ale, clear broths, or electrolyte solutions—not sugary sodas.
MYTH #2: Sprite Is Healthier Than Dark Sodas Because It's Clear
TRUTH: Color doesn't indicate health. Sprite and Coke both contain 38-39g sugar per can (similar calories). Sprite lacks caffeine and phosphoric acid (better for bones and sleep), but both are equally harmful for weight, blood sugar, and teeth due to sugar content.
MYTH #3: Sprite Zero Is a Healthy Alternative
TRUTH: Sprite Zero has zero calories but uses artificial sweeteners (aspartame, acesulfame potassium). Some research links artificial sweeteners to altered gut bacteria and increased diabetes risk. Better choice: water with fresh lemon or lime—zero calories, natural flavor, no artificial ingredients.
MYTH #4: Sprite Hydrates You Like Water
TRUTH: While Sprite contains water, the high sugar content can actually dehydrate you by drawing water from cells into the digestive system. Carbonation may also cause bloating. For hydration during exercise or hot weather, choose water or electrolyte drinks without added sugar.
MYTH #5: One Can of Sprite Won't Affect Your Health
TRUTH: One can (38g sugar) spikes blood glucose rapidly, triggering insulin release and potentially causing energy crash. Daily consumption over 12 weeks increased visceral fat by 24% and liver fat by 143% in one study. Occasional intake (1-2x/month) is acceptable, but daily consumption significantly increases type 2 diabetes and heart disease risk.
MYTH #6: Kids Can Drink Sprite Safely
TRUTH: Children have lower daily sugar limits (19g). One Sprite can (38g) provides 200% of a child's recommended daily sugar intake. Regular soda consumption in children is strongly linked to obesity, dental cavities, and behavioral issues from sugar crashes. Reserve for special occasions only.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 140 empty calories, 38g sugar promotes fat storage and insulin resistance. Avoid completely during weight loss. |
| Muscle Gain | | Zero protein, pure sugar causes insulin spike without muscle-building nutrients. Choose chocolate milk or protein shakes instead. |
| Diabetes Management | | 38g rapidly absorbed sugar causes severe blood sugar spike. Absolutely avoid; choose water, unsweetened tea, or Sprite Zero sparingly. |
| PCOS Management | | High sugar worsens insulin resistance and hormonal imbalances central to PCOS. Completely avoid. |
| Pregnancy Nutrition | | Empty calories provide no nutrition for fetal development; excess sugar linked to gestational diabetes. Avoid. |
| Viral/Flu Recovery |  | Hydration helps recovery, but high sugar suppresses immune function. Better options: water, electrolyte drinks, herbal tea. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Sprite
Understanding how Sprite affects blood glucose reveals why it's problematic for metabolic health.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
Why Sprite Causes Dramatic Spikes
Sprite contains rapidly absorbed liquid sugar with no fiber, protein, or fat to slow absorption. This creates:
- Rapid spike: Blood sugar rises within 15-30 minutes
- Insulin surge: Pancreas releases large amounts of insulin
- Energy crash: Blood sugar drops below baseline by 60-90 minutes
- Hunger return: Crash triggers cravings for more sugar
Healthier Alternatives That Won't Spike Blood Sugar
Choosing zero-sugar beverages prevents blood sugar roller coaster:
- 💧 Water with lemon/lime slices - Natural flavor, zero calories, hydrating
- 🫖 Unsweetened iced tea - Antioxidants, zero sugar, refreshing
- 🫧 Sparkling water (LaCroix, Perrier) - Carbonation satisfaction without sugar
- 🥤 Coconut water (plain) - Natural electrolytes, only 6g natural sugar per cup
These options provide flavor and refreshment without the metabolic disruption of added sugars.
Cultural Significance
Sprite has become one of the world's most recognized soft drink brands since its launch in 1961.
Global Success:
- Created by Coca-Cola Company to compete with 7-Up
- Sold in over 190 countries worldwide
- One of the top-selling soft drinks globally
- "Obey Your Thirst" campaign made it a cultural icon in the 1990s
In India:
- Launched in 1999, quickly became a leading lemon-lime soda
- Competes with local brands like Limca and 7-Up
- Popular during hot summers and as a mixer for mocktails
- Aggressive marketing during cricket matches and festivals
Health Movement Impact:
- Rise of Sprite Zero (2005) responding to health consciousness
- Increased competition from healthier alternatives (coconut water, sparkling water)
- Public health campaigns targeting sugary drinks have reduced consumption in some markets
Compare & Substitute
Sprite vs Other Beverages (Per 12 oz / 355ml)
| Nutrient | 🥤 Sprite | 🥤 Coca-Cola | 💧 Sparkling Water | 🥥 Coconut Water (plain) |
|---|---|---|---|---|
| Calories | 140 kcal | 150 kcal | 0 kcal | 60 kcal |
| Carbs | 38g | 39g | 0g | 15g |
| Sugar | 38g (added) | 39g (added) | 0g | 12g (natural) |
| Sodium | 65mg | 50mg | 0-35mg | 250mg |
| Caffeine | 0mg | 34mg | 0mg | 0mg |
| Potassium | 0mg | 0mg | 0mg | 600mg |
| Vitamins | None | None | None | Vitamin C, B vitamins |
| Best For | Occasional treat (1-2x) | Occasional treat (1-2x) | Daily hydration | Post-workout recovery |
Frequently Asked Questions
How many calories are in a Sprite?
Calorie content by size:
- 12 oz can (355ml): 140 calories
- 16.9 oz bottle (500ml): 195 calories
- 20 oz bottle (591ml): 230 calories
- 2-liter bottle (entire): 800 calories
All calories come from added sugar (no protein, fat, vitamins, or minerals). Sprite Zero has 0 calories using artificial sweeteners (aspartame, acesulfame potassium).
Track beverage calories with NutriScan app to see their impact on your daily intake.
Is Sprite bad for you?
Yes, regular consumption is harmful:
Health Impacts:
- Weight Gain: 140 empty calories from pure sugar; daily soda consumption linked to 1 lb weight gain per month
- Type 2 Diabetes: High sugar causes insulin resistance; regular intake increases risk by 26%
- Tooth Decay: Sugar feeds bacteria; citric acid erodes enamel
- Fatty Liver Disease: Fructose in sugar is processed by the liver, causing fat accumulation
- No Nutritional Value: Zero vitamins, minerals, protein, or beneficial compounds
Acceptable Frequency: Maximum 1-2 cans per month as occasional treat. Water, unsweetened tea, or sparkling water with fruit are always better choices.
Does Sprite help with digestion or stomach issues?
No scientific support for digestive benefits:
The Reality:
- Carbonation may provide temporary bloating relief by helping release gas
- High sugar can worsen nausea, diarrhea, and upset stomach
- Citric acid may irritate already sensitive digestive systems
For upset stomach, healthcare providers recommend:
- Flat ginger ale (not Sprite - the ginger has anti-nausea properties)
- Clear broths (electrolytes without sugar)
- Oral rehydration solutions (Pedialyte, electrolyte drinks)
- Plain water sipped slowly
Sprite offers no therapeutic benefit despite this common belief passed down through families.
How much sugar is in Sprite?
38 grams of sugar per 12 oz can = 9.5 teaspoons
Context:
- WHO recommended daily limit: 25g for adults, 19g for children
- One Sprite can: 152% of adult limit, 200% of child limit
- Impact: Exceeds daily sugar recommendation in a single drink
Comparison:
- Sprite (12 oz): 38g sugar
- Coca-Cola (12 oz): 39g sugar
- Orange juice (12 oz): 31g sugar (natural but still high)
- Water: 0g sugar
Even natural fruit juices have high sugar; whole fruits are better (fiber slows absorption).
Is Sprite better than Coke or other sodas?
Sprite and Coke are equally unhealthy:
Similarities:
- Nearly identical sugar: 38g (Sprite) vs 39g (Coke)
- Same calorie range: 140 vs 150
- Both lack nutritional value
- Both linked to weight gain, diabetes, tooth decay
Differences:
- Caffeine: Sprite has 0mg, Coke has 34mg (Sprite better for sleep, children)
- Color: Sprite uses no caramel coloring
- Acidity: Both highly acidic but slightly different acids
Verdict: Neither offers health benefits. The absence of caffeine in Sprite is a minor advantage, but the high sugar content makes both poor choices. Water, unsweetened tea, or sparkling water are vastly superior.
Can diabetics drink Sprite?
Regular Sprite: Absolutely avoid
- 38g rapidly absorbed liquid sugar causes severe blood sugar spikes
- No fiber, protein, or fat to slow absorption
- Can cause dangerous hyperglycemia in diabetics
Sprite Zero: Technically acceptable but controversial
- Zero sugar, uses artificial sweeteners
- Some studies suggest artificial sweeteners may affect insulin sensitivity and gut bacteria
- Individual responses vary
Best Choices for Diabetics:
- Water (with or without lemon/lime)
- Unsweetened tea (hot or iced)
- Sparkling water with natural fruit essence
- Vegetable juice (low-sodium, 4-6 oz serving)
Always consult your healthcare provider or diabetes educator for personalized dietary advice. Monitor blood sugar response to any new beverages.
What are healthier alternatives to Sprite?
Better Options by Benefit:
For Carbonation:
- Sparkling water (LaCroix, Perrier, Topo Chico) - 0 cal, 0 sugar
- Sparkling water with fresh lime/lemon - natural flavor
- Kombucha (low-sugar brands) - probiotics, 2-8g sugar
For Flavor:
- Infused water (cucumber, mint, berries) - natural, 0 cal
- Unsweetened iced tea with lemon - antioxidants
- Coconut water (plain) - electrolytes, 12g natural sugar
For Sweet Taste (Transition Options):
- Diluted fruit juice (1 part juice, 3 parts sparkling water) - reduces sugar by 75%
- Stevia-sweetened lemonade - natural sweetener, 0 cal
Savings: Switching from daily Sprite to sparkling water saves 51,100 calories/year = 14.6 pounds of potential weight loss.
