Is Cola Healthy? Nutrition, Calories & Better Swaps
Cola nutrition facts per 100 ml and per serving
| Nutrient | Per 100 ml | Serving: can, 330 ml |
|---|---|---|
| Calories | 42 kcal | 139 kcal |
| Energy (kilojoules) | 176 kJ | 580 kJ |
| Protein | 0 g | 0 g |
| Fat | 0 g | 0 g |
| incl. saturated | 0 g | 0 g |
| Total carbohydrates | 11 g | 35 g |
| incl. sugars | 11 g | 35 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 ml as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
42 kcal (176 kJ) per 100 ml · P/F/C 0/0/11 g
Serving (can, 330 ml) — 139 kcal (580 kJ) · Nutri-Score E
Per 100 ml: sugar: medium saturated fat: low salt: low fiber: low
Not really. Cola gets grade E on the open 2023 Nutri-Score algorithm, the lowest of five — a sometimes drink rather than an everyday one.
Against
- Sugar: 35 g per serving. For scale, the WHO's ideal limit for free sugars (added sugar, plus the sugar in honey, syrups and juice) is 25 g a day.
A typical serving (can, 330 ml) has 139 kcal, 0 g protein, 0 g fat and 35 g carbs. Other amounts in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Regular cola is sugar and water — about 35 g of sugar in a 330 ml can, above the WHO's ideal 25 g a day. Zero-sugar versions have almost no calories.
protein 0%fat 0%carbs 100%
Cola calories by volume, 100–500 ml
250 ml of cola has 105 calories and 330 ml has 139. The table gives protein, fat and carbs for each amount; for any other amount, type your own into the calculator below.
| Volume | Kcal | P / F / C, g |
|---|---|---|
| 100 ml | 42 | 0 / 0 / 11 |
| 200 ml | 84 | 0 / 0 / 21 |
| 250 ml | 105 | 0 / 0 / 27 |
| 330 ml — typical serving | 139 | 0 / 0 / 35 |
| 500 ml | 210 | 0 / 0 / 53 |
Free to reuse with a link to the source, CC BY 4.0
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Cola: calories by type
“Calories per 100 ml” depends on the kind: fat level, variety, what's added. Every row comes from the same database the diary uses.
| Per 100 ml | Kcal | P / F / C, g |
|---|---|---|
| Zero-sugar cola | 0.3 | 0 / 0 / 0 |
| Cola | 42 | 0 / 0 / 11 |
How much movement is one serving?
A serving (can, 330 ml) is 139 kcal — roughly 45 min of easy walking or 17 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Cola
Why swap: cola has a fair amount of sugar (11 g per 100 ml). The swaps below fix that at the same calories.
How we pick
A swap is offered only for a real problem with the food (for grades C–E an amber traffic light counts too), from the same or a neighbouring category, in a serving matched to the same calories (±25%; drinks glass for glass) and no more than one and a half times the original weight, a full Nutri-Score grade better and with a noticeable gain per serving. We don't suggest “salad instead of pizza”.
- Zero-sugar cola — 330 ml, 1 kcal: −35 g sugar.
Cola vs similar foods: calories compared
| Per 100 ml | Kcal | P / F / C, g |
|---|---|---|
| Kombucha | 17 | 0 / 0 / 4.2 |
| Cola | 42 | 0 / 0 / 11 |
| Orange Juice | 45 | 0.7 / 0.2 / 11 |
| Latte | 46 | 2.5 / 2.1 / 4.2 |
| Kopi | 48 | 1.1 / 1.2 / 8.3 |
| Teh Tarik | 52 | 1.5 / 1.7 / 8.1 |
| Flat White | 57 | 3 / 3 / 4.5 |
Cola: head-to-head comparisons
FAQ
How many calories are in 100 ml of cola?
100 ml of cola has 42 calories, with 0 g protein, 0 g fat and 11 g carbohydrates.
How many calories are in a serving of cola?
A serving (can, 330 ml) has 139 calories: 0 g protein, 0 g fat and 35 g carbs.
What are the macros of cola?
Per 100 ml: 0 g protein, 11 g carbs and 0 g fat. By calories that's about 0% protein, 100% carbs and 0% fat.
How long do you have to walk to burn a serving of cola?
About 45 min of easy walking or 17 min of cycling for a 70 kg (154 lb) person — that's the 139 calories in a serving (can, 330 ml).