How Many Calories Are in 1 Can of Soda? A Complete Nutrition Breakdown

October 25, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), sugar-sweetened beverages are the leading source of added sugars in the American diet. To answer the question of how many calories are in 1 can of soda, a standard 12-ounce can contains between 140 and 180 calories, almost entirely from sugar, with virtually no nutritional value.

Quick Summary

A typical 12-ounce can of regular soda is packed with calories from sugar, offering minimal nutritional benefits. Different soda brands and types, from cola to ginger ale, have varying calorie counts, with zero-calorie diet versions available. Regular consumption of these sugary drinks is associated with health risks such as obesity, type 2 diabetes, and dental issues.

Key Points

Typical Calorie Range: A standard 12-ounce can of regular soda contains approximately 140 to 180 calories.
Source of Calories: Nearly all calories in regular soda come from added sugars, with a 12-ounce can of Coca-Cola containing about 39 grams of sugar.
Health Impact: Excessive soda consumption is linked to weight gain, obesity, type 2 diabetes, heart disease, and dental problems.
Empty Calories: Sugary drinks provide minimal to no nutritional value, unlike calories from whole foods.
Healthier Alternatives: Great alternatives include water, unsweetened sparkling water, and low-fat milk.
Serving Size Matters: Diet sodas offer zero or very low calories, but their long-term health effects are still debated.

Understanding the Calorie Count in a Can of Soda

The calorie content of a single can of soda is a key piece of information for anyone managing their dietary intake. A 12-ounce serving of most regular sodas falls within a specific calorie range, a result of the high sugar content used for sweetening. Understanding these numbers helps put into perspective the amount of "empty calories" you might be consuming. Beyond the headline calorie figure, it is important to look at the total sugar grams to grasp the full nutritional picture.

Typical Calorie Ranges for Popular Sodas

The exact calorie count can differ slightly between brands and flavor varieties. However, most 12-ounce (355 mL) cans of standard, non-diet soda fall into a consistent range. For example, a 12-ounce can of Coca-Cola Classic has 140 calories, while a can of Pepsi contains around 155 calories. Other flavors, like Fanta Orange or Mountain Dew, can be even higher, with Fanta at 179 calories and Mountain Dew at 174 calories for the same serving size. These calories come from added sugar, which in the case of a 12-ounce Coke, amounts to 39 grams.

The Source of Calories: Added Sugar

The calories in a standard can of soda are derived almost exclusively from added sugars, such as high-fructose corn syrup. These are not complex carbohydrates that provide sustained energy; instead, they are simple sugars that cause a rapid spike in blood glucose levels. This influx of sugar provides quick, but fleeting, energy and contributes significantly to your daily caloric intake without offering any essential nutrients like vitamins, minerals, or fiber. For context, a 12-ounce can of Coca-Cola contains 39 grams of sugar, which is nearly 10 teaspoons. The American Heart Association recommends that women consume no more than 24 grams of added sugar per day, and men no more than 36 grams, meaning a single can of soda exceeds these daily limits.

Comparing Different Soda Options

When looking at the wide variety of carbonated beverages, it's clear that not all sodas are created equal. The table below illustrates the nutritional differences between a few common options, highlighting how calories and sugar can vary.


Beverage Type	Serving Size	Calories (approx.)	Sugar (approx.)	Nutritional Value
Regular Soda (e.g., Coca-Cola Classic)	12 oz (355 mL)	140-155	39g	Minimal, 'empty calories'
Flavored Soda (e.g., Fanta Orange)	12 oz (355 mL)	179	44g	Minimal, 'empty calories'
Diet Soda (e.g., Diet Coke)	12 oz (355 mL)	0-7	0g	Minimal, uses artificial sweeteners
Sparkling Water (flavored)	12 oz (355 mL)	0	0g	Minimal, but no sugar or calories

This comparison shows the vast difference between regular and diet sodas, with diet versions containing virtually no calories or sugar. Opting for sparkling water or water infused with fruit is the healthiest alternative, providing hydration without any added sweeteners.

The Health Consequences of Excessive Soda Consumption

Beyond the calorie count, the health implications of regular soda consumption are significant. The high sugar load is directly linked to an increased risk of several chronic diseases. The liquid form of the calories in soda means they do not provide the same feeling of fullness as solid food, often leading to overconsumption. This can contribute to weight gain, and consequently, obesity.

Common health problems associated with high soda intake include:

Obesity and weight gain: Studies have consistently shown that increased consumption of sugary drinks is linked to higher body mass index (BMI). The body doesn't compensate for liquid calories, meaning you consume more overall.
Type 2 Diabetes: The constant spikes in blood sugar from sugary drinks can lead to insulin resistance and significantly increase the risk of developing type 2 diabetes.
Heart Disease: Regular consumption of sugary beverages is also associated with an increased risk of cardiovascular disease and even premature death.
Dental Issues: The combination of sugar and acidity in soda can lead to tooth decay and erosion.
Other Metabolic Effects: Research suggests that high-sugar drinks can lead to inflammation and extra fat around the organs, further increasing health risks.

Making Healthier Beverage Choices

Given the health risks associated with sugary sodas, making smarter beverage choices is a critical step for better nutrition. A simple, effective strategy is to replace sugary drinks with healthier, low-calorie alternatives. Water, of course, is the gold standard for hydration and contains zero calories. For those who enjoy carbonation or flavor, there are several excellent options.

Healthy alternatives to soda:

Water: The best option for hydration. To add flavor, infuse it with slices of lemon, lime, cucumber, or berries.
Unsweetened Sparkling Water: A great way to get the carbonation without the sugar. Brands often offer natural fruit flavors without any sweeteners.
Unsweetened Tea or Coffee: Opt for these over sweetened versions. If you need a little sweetness, use a zero-calorie artificial sweetener or a minimal amount of sugar.
Low-fat Milk: A good source of protein and calcium, making it a more nutritious choice than soda.

Conclusion

While a can of soda might seem like a small indulgence, the nutritional reality is that it packs a significant number of calories from added sugar with no genuine health benefits. For those keeping an eye on their weight or general health, recognizing how many calories are in 1 can of soda—and where they come from—is vital. Making conscious decisions to replace sugary drinks with healthier options like water, unsweetened tea, or sparkling water can have a profound and positive impact on your long-term health. The empty calories in soda are an easy target for improving your overall diet and reducing the risk of chronic health problems associated with high sugar intake.

This article is for informational purposes and should not replace professional medical advice.

Frequently Asked Questions

A standard 12-ounce (355 mL) can of regular Coca-Cola contains about 39 grams of sugar, which is equivalent to nearly 10 teaspoons.

No, a can of diet soda typically has zero or very few calories, as it is sweetened with artificial sweeteners instead of sugar.

Liquid calories from sugary drinks do not trigger the same sense of fullness as solid food calories. This means people don't compensate by eating less later, often leading to increased overall calorie consumption and weight gain.

Regular soda consumption is associated with a higher risk of developing obesity, type 2 diabetes, cardiovascular disease, and chronic liver diseases.

To reduce soda intake, try replacing it with healthier alternatives like water infused with fruit, unsweetened sparkling water, or unsweetened tea. Gradually decreasing consumption can help manage cravings.

While 100% fruit juice contains some vitamins, it also has a high concentration of natural fruit sugars and calories, similar to soda. The fiber in whole fruit is removed, so it's generally better to limit juice and eat whole fruits instead.

Some studies have suggested a potential link between artificial sweeteners in diet soda and an increased risk of certain health problems, though research is still ongoing. Some health organizations caution against relying on them as a healthy substitute for water.