Are Dark Colas High in Phosphorus? Understanding the Health Impact

December 29, 2025 •

4 min read

According to a study published in the journal Epidemiology, drinking two or more colas per day was associated with a doubled risk of chronic kidney disease. A key reason for this is that many dark colas are indeed high in phosphorus, largely due to the use of phosphoric acid as a food additive.

Quick Summary

This article explores why dark colas contain high levels of phosphorus, details the health risks associated with excessive consumption, and provides practical advice for managing phosphorus intake. It also offers a range of healthier beverage alternatives for those concerned about their health.

Key Points

Phosphoric Acid is the Culprit: The high phosphorus content in dark colas comes from phosphoric acid, an additive used for flavor and preservation, which is more readily absorbed by the body than natural phosphorus.
Kidney Strain is a Major Risk: High intake of additive phosphorus is particularly taxing on the kidneys, and studies link regular cola consumption to an increased risk of chronic kidney disease.
Bone Health is at Risk: Excessive phosphorus can pull calcium from bones, potentially leading to weakened bones and a higher risk of osteoporosis and fractures.
Choose Healthier Alternatives: For a fizzy fix without the high phosphorus, opt for flavored sparkling water, seltzer with fruit juice, or infused water.
Check Labels for 'Phos': A quick check of ingredient lists for terms containing 'phos' (e.g., phosphoric acid, sodium phosphate) can help you identify and avoid high-phosphorus foods and drinks.

The Surprising Source of High Phosphorus in Dark Colas

For many, a can of dark cola is a daily ritual, but few are aware of the role phosphoric acid plays in their favorite beverage. Unlike naturally occurring phosphorus found in whole foods like meat, nuts, and legumes, the phosphorus in cola comes from an additive called phosphoric acid. This ingredient is added by manufacturers for several reasons:

Enhancing flavor: Phosphoric acid provides the sharp, tangy taste that balances the sweetness and defines the classic cola flavor profile.
Acting as a preservative: It inhibits the growth of mold and bacteria, which would otherwise thrive in the sugary liquid.
Improving consistency: It helps stabilize the ingredients and maintain the uniform color and flavor of the drink.

Unlike naturally occurring phosphorus, which is not fully absorbed by the body, the added phosphorus in phosphoric acid is highly absorbable. This means that consuming large amounts of dark cola can lead to a significant and rapid increase in the body's phosphorus levels.

Health Implications of Excessive Phosphorus Intake

While the body needs phosphorus for various functions, including bone formation and energy production, an overabundance can lead to serious health issues, especially for individuals with pre-existing conditions.

Impact on Kidney Health

Healthy kidneys efficiently filter excess phosphorus from the blood. However, for people with chronic kidney disease (CKD), this function is impaired, leading to a buildup of phosphorus in the blood, a condition known as hyperphosphatemia. This buildup can further damage the kidneys and is linked to an increased risk of heart disease, heart attacks, and stroke. Several studies have found a strong link between high cola consumption and kidney problems.

Effects on Bone Density

An imbalance of calcium and phosphorus can compromise bone health. When phosphorus levels are too high, the body can pull calcium from the bones to compensate, weakening them over time. This can increase the risk of osteoporosis and bone fractures, a risk particularly noted in some studies on adolescent girls who consume large quantities of cola.

Interference with Nutrient Absorption

Phosphorus overload can also hinder the body's ability to absorb other vital nutrients, including iron, magnesium, and zinc. This can lead to deficiencies that affect overall health and well-being.

Comparison of Phosphorus in Beverages


Beverage Type	Typical Phosphorus Source	Absorption Rate	Key Health Concern
Dark Cola	Phosphoric Acid (additive)	High (easy to absorb)	Kidney strain, bone density loss
Clear Soda (e.g., Lemon-Lime)	Citric Acid (not phosphoric)	N/A (low/no phosphorus)	High sugar content, dental erosion
Flavored Seltzer Water	Natural flavors (low/no added phos)	N/A (low/no phosphorus)	None, if unsweetened
Milk	Naturally occurring phosphate	Moderate (protein-bound)	High in phosphorus, moderation needed for CKD patients
Iced Tea (Unsweetened)	Natural (from tea leaves)	Very low	Caffeine content (can vary)

Reducing Your Phosphorus Intake from Dark Colas

For individuals with health concerns or those simply looking to make healthier choices, reducing dark cola consumption is a key step. Here are several strategies:

Read the ingredient labels carefully: Look for ingredients with “phos” in the name, such as phosphoric acid, calcium phosphate, or sodium phosphate.
Transition gradually: If you are a heavy soda drinker, consider cutting back slowly. Replace one cola a day with a healthier alternative to ease the transition.
Explore sparkling water options: Many brands of sparkling water offer a satisfying fizz without the phosphoric acid or sugar. Add a splash of fresh fruit juice for flavor.
Try homemade infused water: Create your own refreshing drinks by adding slices of lemon, cucumber, or berries to a pitcher of water.
Switch to clear, non-cola sodas: While still high in sugar, clear sodas like lemon-lime typically use citric acid instead of phosphoric acid, making them a lower-phosphorus alternative. However, moderation is still advised due to high sugar content.

Conclusion: A Clearer Picture of Your Beverage Choices

The answer to "Are dark colas high in phosphorus?" is a resounding yes, primarily due to the addition of phosphoric acid. While the occasional dark cola is unlikely to cause harm for a healthy individual, excessive consumption poses risks, particularly for kidney and bone health. The phosphorus from these additives is easily absorbed and can contribute to a mineral imbalance in the body. By understanding these risks and exploring the many healthier beverage options available, consumers can make more informed choices that protect their long-term well-being. For those with pre-existing health conditions, consulting a healthcare provider or a renal dietitian is the best course of action to ensure a safe and balanced diet. Healthline offers a great resource on phosphoric acid, discussing its purpose and potential risks.

Your Drink Decisions, Simplified

Avoid Processed Phosphorus: The highly absorbable phosphoric acid found in dark colas is the primary concern, especially for those with kidney issues.
Prioritize Freshness: Limit processed, pre-packaged foods and drinks, and choose fresh ingredients whenever possible to reduce overall additive intake.
Embrace Water and Alternatives: Flavored seltzers, infused water, and unsweetened teas provide flavorful, low-phosphorus alternatives to sugary, dark colas.
Monitor Kidney Function: Individuals with CKD or other kidney issues must carefully monitor their phosphorus intake and should follow a low-phosphorus eating plan.
Support Bone Health: Balancing calcium and phosphorus is key for strong bones, so be mindful of how excessive phosphorus from dark colas can disrupt this balance.
Read Labels for “Phos”: The word “phos” in an ingredients list is a key indicator of an added phosphorus compound, which should be limited.
Consult a Professional: For personalized dietary advice, especially concerning chronic conditions, consult a healthcare provider or registered dietitian.

Frequently Asked Questions

The primary source of phosphorus in dark colas is phosphoric acid, a food additive used to give the drink its tangy flavor and to act as a preservative.

The phosphorus from phosphoric acid is considered more harmful in excess because it is highly absorbable by the body, unlike naturally occurring phosphorus found in foods like nuts, which is not as readily absorbed.

High phosphorus intake can strain the kidneys, especially for those with existing kidney problems. It can lead to hyperphosphatemia, a buildup of phosphorus in the blood, which can contribute to heart disease.

Yes, excessive phosphorus intake can disrupt the body's calcium and phosphorus balance. To compensate for high phosphorus, the body may pull calcium from your bones, weakening them over time and increasing the risk of osteoporosis.

Healthier alternatives include flavored sparkling water, homemade infused water with fruits and herbs, unsweetened iced tea, or clear sodas which contain citric acid instead of phosphoric acid (though still high in sugar).

No. While dark colas typically contain phosphoric acid, clear sodas like lemon-lime or ginger ale often use citric acid and are typically much lower in phosphorus, though still high in sugar.

Check the ingredient list for terms containing "phos," such as phosphoric acid, sodium phosphate, or calcium phosphate. These are indicators of added phosphorus.