Cola vs lemonade: which is healthier?
They are about equally nutrient-dense: cola scores 1/100 and lemonade 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
42 kcal per 100 g. 1 can (355 ml): 368 g
Lemonade
40 kcal per 100 g. 1 glass (8 oz): 248 g
Which to pick for your goal
- Fewer caloriesAbout even42 vs 40 kcal per 100 g
- More proteinAbout even0 vs <0.1 g per 100 g
- More fiberAbout even0 vs 0 g per 100 g
- Less sugarAbout even9.9 vs 10 g per 100 g
- More potassiumLemonade5 vs 15 mg per 100 g
- Less saturated fatAbout even0 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Cola, 100 g | Lemonade, 100 g | Cola, 368 g | Lemonade, 248 g |
|---|---|---|---|---|
| Calories | 42 kcal | 40 kcal | 155 kcal | 99 kcal |
| Protein | 0 g | <0.1 g | 0 g | 0.2 g |
| Carbohydrates | 10 g | 10 g | 38 g | 26 g |
| Sugars | 9.9 g | 10 g | 37 g | 25 g |
| Fiber | 0 g | 0 g | 0 g | 0 g |
| Fat | 0.3 g | <0.1 g | 0.9 g | <0.1 g |
| Saturated fat | 0 g | <0.1 g | 0 g | <0.1 g |
| Vitamin C | 0 mg | 3.9 mg | 0 mg | 9.7 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 5 mg | 15 mg | 18 mg | 37 mg |
| Iron | <0.1 mg | 0.2 mg | <0.1 mg | 0.4 mg |
| Calcium | 1 mg | 4 mg | 3.7 mg | 9.9 mg |
| Magnesium | 0 mg | 2 mg | 0 mg | 5 mg |
| Sodium | 3 mg | 4 mg | 11 mg | 9.9 mg |
Last updated . Scores use the HowHealthyIs Score method.