Cola vs grape juice: which is healthier?

They are about equally nutrient-dense: cola scores 1/100 and grape juice 2/100, 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.

Cola

1/100Low nutrient density

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

Grape juice

2/100Low nutrient density

60 kcal per 100 g. 1 cup (240 ml): 253 g

Which to pick for your goal

Fewer caloriesCola42 vs 60 kcal per 100 g
More proteinAbout even0 vs 0.4 g per 100 g
More fiberAbout even0 vs 0.2 g per 100 g
Less sugarCola9.9 vs 14 g per 100 g
More potassiumGrape juice5 vs 104 mg per 100 g
Less saturated fatAbout even0 vs <0.1 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	Grape juice, 100 g	Cola, 368 g	Grape juice, 253 g
Calories	42 kcal	60 kcal	155 kcal	152 kcal
Protein	0 g	0.4 g	0 g	0.9 g
Carbohydrates	10 g	15 g	38 g	37 g
Sugars	9.9 g	14 g	37 g	36 g
Fiber	0 g	0.2 g	0 g	0.5 g
Fat	0.3 g	0.1 g	0.9 g	0.3 g
Saturated fat	0 g	<0.1 g	0 g	<0.1 g
Vitamin C	0 mg	0.1 mg	0 mg	0.3 mg
Vitamin A	0 µg	0 µg	0 µg	0 µg
Potassium	5 mg	104 mg	18 mg	263 mg
Iron	<0.1 mg	0.3 mg	<0.1 mg	0.6 mg
Calcium	1 mg	11 mg	3.7 mg	28 mg
Magnesium	0 mg	10 mg	0 mg	25 mg
Sodium	3 mg	5 mg	11 mg	13 mg

Last updated November 12, 2026. Scores use the HowHealthyIs Score method.

All about cola All about grape juice Open in compare tool