Cola vs diet cola: which is healthier?

Diet cola is more nutrient-dense, scoring 12/100 against 1/100 for cola. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Cola

1/100Low nutrient density

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

Diet cola

12/100Low nutrient density

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

Higher score

Which to pick for your goal

Fewer caloriesDiet cola42 vs 1 kcal per 100 g
More proteinAbout even0 vs 0.1 g per 100 g
More fiberAbout even0 vs 0 g per 100 g
Less sugarDiet cola9.9 vs 0 g per 100 g
More potassiumDiet cola5 vs 7 mg per 100 g
Less saturated fatAbout even0 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	Cola, 100 g	Diet cola, 100 g	Cola, 368 g	Diet cola, 355 g
Calories	42 kcal	1 kcal	155 kcal	4 kcal
Protein	0 g	0.1 g	0 g	0.4 g
Carbohydrates	10 g	0.1 g	38 g	0.4 g
Sugars	9.9 g	0 g	37 g	0 g
Fiber	0 g	0 g	0 g	0 g
Fat	0.3 g	0 g	0.9 g	0 g
Saturated fat	0 g	0 g	0 g	0 g
Vitamin C	0 mg	0 mg	0 mg	0 mg
Vitamin A	0 µg	0 µg	0 µg	0 µg
Potassium	5 mg	7 mg	18 mg	25 mg
Iron	<0.1 mg	<0.1 mg	<0.1 mg	<0.1 mg
Calcium	1 mg	3 mg	3.7 mg	11 mg
Magnesium	0 mg	0 mg	0 mg	0 mg
Sodium	3 mg	4 mg	11 mg	14 mg

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

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