Cola vs sweet tea: which is healthier?

They are about equally nutrient-dense: cola scores 1/100 and sweet tea 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

Sweet tea

2/100Low nutrient density

45 kcal per 100 g. 1 glass (12 oz): 360 g

Which to pick for your goal

Fewer caloriesAbout even42 vs 45 kcal per 100 g
More proteinAbout even0 vs 0 g per 100 g
More fiberAbout even0 vs 0 g per 100 g
Less sugarAbout even9.9 vs 9.5 g per 100 g
More potassiumSweet tea5 vs 14 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	Sweet tea, 100 g	Cola, 368 g	Sweet tea, 360 g
Calories	42 kcal	45 kcal	155 kcal	162 kcal
Protein	0 g	0 g	0 g	0 g
Carbohydrates	10 g	11 g	38 g	39 g
Sugars	9.9 g	9.5 g	37 g	34 g
Fiber	0 g	0 g	0 g	0 g
Fat	0.3 g	0.2 g	0.9 g	0.8 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	14 mg	18 mg	50 mg
Iron	<0.1 mg	0 mg	<0.1 mg	0 mg
Calcium	1 mg	4 mg	3.7 mg	14 mg
Magnesium	0 mg	1 mg	0 mg	3.6 mg
Sodium	3 mg	3 mg	11 mg	11 mg

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

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