How healthy is cola?

Q: How many calories are in cola?

100 g of cola has 42 kcal. A typical portion, 1 can (355 ml) (368 g), has about 155 kcal.

Q: How much protein is in cola?

Cola has 0 g of protein per 100 g, or about 0 g in 1 can (355 ml).

Q: Is cola good for weight loss?

Cola is low in calories (42 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.

Is cola healthy? Best kept occasional. Cola scores 1/100 on the HowHealthyIs Score: 100 g provides 42 kcal. Regular cola is sugar and water with caffeine: a can holds around 9 teaspoons of added sugar and no other nutrients. Source: USDA FoodData Central.

Contains added sugar
Low fat

Score explained

The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Cola ranks higher than 1% of them.

Counts in favor (% daily value per 100 kcal)

Iron0%
Potassium0%
Calcium0%
Protein0%
Fiber0%
Vitamin A0%
Vitamin C0%
Vitamin E0%
Magnesium0%

Counts against

Saturated fat0%
Added sugars50%
Sodium0%

Raw NRF9.3: 1 minus 50 = -49. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology

How many calories are in cola?

Your amount

Calories155kcal

Protein0g

Carbohydrates38g

Fat0.9g

Fiber0g

Sugars37g

Nutrition facts for cola. Per 100 g and for the selected portion (368 g). %DV uses FDA Daily Values.
Nutrient	Per 100 g	Per portion	%DV
Energy and macronutrients
Calories	42 kcal	155 kcal
Protein	0 g	0 g	0%
Carbohydrates	10 g	38 g	14%
Fiber	0 g	0 g	0%
Sugars	9.9 g	37 g
Added sugars	10 g	38 g	77%
Fat	0.3 g	0.9 g	1%
Saturated fat	0 g	0 g	0%
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin E	0 mg	0 mg	0%
Minerals
Calcium	1 mg	3.7 mg	0%
Iron	<0.1 mg	<0.1 mg	0%
Potassium	5 mg	18 mg	0%
Magnesium	0 mg	0 mg	0%
Sodium	3 mg	11 mg	0%

Source: USDA FoodData Central, "Beverages, carbonated, cola, regular" (FDC 174852). Values rounded.

Why is cola good for you?

A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.

Good ways to use it

An occasional treat
Swapping for sparkling water most days

What should you watch out for?

Sugary drinks are linked to weight gain, type 2 diabetes and tooth decay. One can is above half the daily limit for added sugar.

What can you eat instead of cola?

Foods you can use the same way with a higher HowHealthyIs Score.

Coffee

1 kcal per 100 g

Low calorie

Green tea

1 kcal per 100 g

Low calorie

Coconut water

18 kcal per 100 g

Low calorie

How does cola compare?

Common questions about cola

How many calories are in cola?

100 g of cola has 42 kcal. A typical portion, 1 can (355 ml) (368 g), has about 155 kcal.

How much protein is in cola?

Cola has 0 g of protein per 100 g, or about 0 g in 1 can (355 ml).

Is cola good for weight loss?

Cola is low in calories (42 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.

Sources

U.S. Department of Agriculture. FoodData Central, SR Legacy: "Beverages, carbonated, cola, regular", FDC ID 174852. fdc.nal.usda.gov
U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9).
Fulgoni VL, Keast DR, Drewnowski A. Development and validation of the Nutrient-Rich Foods Index. J Nutr. 2009;139(8):1549-1554.
Monteiro CA, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019;22(5):936-941.

Review and updates

Last updated: October 8, 2026
Medical review: Pending. A registered dietitian signs off every food page before launch. Our reviewers
Score version: HowHealthyIs Score 1.0

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