Cola: Calories, Nutrition & Healthier Swaps
42 kcal per 100 ml · Nutri-Score E
sugar: medium saturated fat: low salt: low fiber: low
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.
Cola nutrition facts per 100 ml and per serving
| Nutrient | Per 100 ml | Serving: can, 330 ml |
|---|---|---|
| Calories | 42 kcal | 139 kcal |
| Protein | 0 g | 0 g |
| Fat | 0 g | 0 g |
| incl. saturated | 0 g | 0 g |
| Carbohydrates | 11 g | 35 g |
| incl. sugars | 11 g | 35 g |
| Fiber | 0 g | 0 g |
| Salt | 0 g | 0 g |
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.
Cola: what's in it
Its calories come almost entirely from sugar: 35 g per serving, with no protein or fiber to keep you full.
On the open Nutri-Score algorithm, cola gets an E: more of a sometimes food than an everyday one. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- One serving (can, 330 ml) has 35 g of sugar — 140% of the 25 g of free sugars the WHO suggests as an ideal daily limit.
How much movement is one serving?
One 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
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Zero-sugar cola — 330 ml, 1 kcal: −35 g sugar.
- Celery juice — 250 ml, 35 kcal: −32 g sugar.
- Coconut water — 330 ml, 63 kcal: −26 g sugar, +3.6 g fibre.
- Ready-to-drink protein shake — 250 ml, 150 kcal: −25 g sugar, +18 g protein.