Apple juice vs cola: which is healthier?

They are about equally nutrient-dense: apple juice scores 3/100 and cola 1/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Apple juice

3/100Low nutrient density

46 kcal per 100 g. 1 cup (240 ml): 248 g

Cola

1/100Low nutrient density

42 kcal per 100 g. 1 can (355 ml): 368 g

Which to pick for your goal

Fewer caloriesAbout even46 vs 42 kcal per 100 g
More proteinAbout even0.1 vs 0 g per 100 g
More fiberAbout even0.2 vs 0 g per 100 g
Less sugarAbout even9.6 vs 9.9 g per 100 g
More potassiumApple juice101 vs 5 mg per 100 g
Less saturated fatAbout even<0.1 vs 0 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Apple juice, 100 g	Cola, 100 g	Apple juice, 248 g	Cola, 368 g
Calories	46 kcal	42 kcal	114 kcal	155 kcal
Protein	0.1 g	0 g	0.2 g	0 g
Carbohydrates	11 g	10 g	28 g	38 g
Sugars	9.6 g	9.9 g	24 g	37 g
Fiber	0.2 g	0 g	0.5 g	0 g
Fat	0.1 g	0.3 g	0.3 g	0.9 g
Saturated fat	<0.1 g	0 g	<0.1 g	0 g
Vitamin C	0.9 mg	0 mg	2.2 mg	0 mg
Vitamin A	0 µg	0 µg	0 µg	0 µg
Potassium	101 mg	5 mg	250 mg	18 mg
Iron	0.1 mg	<0.1 mg	0.3 mg	<0.1 mg
Calcium	8 mg	1 mg	20 mg	3.7 mg
Magnesium	5 mg	0 mg	12 mg	0 mg
Sodium	4 mg	3 mg	9.9 mg	11 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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