How Many Calories are in 500 ml of Pepsi? A Nutritional Breakdown

December 21, 2025 •

3 min read

A standard 500 ml bottle of regular Pepsi contains approximately 205 to 220 calories, a significant portion of which comes from sugar. This sweet and fizzy beverage offers very little nutritional value beyond these "empty" calories.

Quick Summary

A 500 ml serving of regular Pepsi has between 205 and 220 calories, primarily from sugar, and provides no essential nutrients. Consider healthier alternatives for better dietary choices.

Key Points

Calorie Count: A 500 ml bottle of regular Pepsi contains approximately 205-220 calories, depending on the specific product and region.
Sugar Content: The vast majority of these calories come from added sugars, with a typical 500 ml serving containing over 50 grams.
Empty Calories: Pepsi provides virtually no nutritional value, meaning it offers calories without any essential vitamins, minerals, or fiber.
Health Risks: Regular consumption of high-sugar drinks is linked to health issues like weight gain, type 2 diabetes, and dental problems.
Healthier Alternatives: Replacing sugary sodas with water, sparkling water, or unsweetened tea is a simple way to reduce calorie and sugar intake.

The Calorie and Sugar Content of 500 ml of Pepsi

A 500 ml bottle of regular Pepsi is a single-serving soft drink popular worldwide. According to various nutritional databases, the calorie count for this quantity can range, but typically falls between 205 and 220 kilocalories (kcal). This variation can depend on the specific formulation of Pepsi sold in different countries. The vast majority of these calories, often over 95%, are derived directly from sugar. For instance, a 500 ml serving can contain upwards of 50 grams of sugar, which is significantly more than the daily recommended limit for most adults.

These calories are widely considered "empty calories" because they provide no nutritional value in the form of essential vitamins, minerals, protein, or dietary fiber. This means while the drink can contribute to your daily calorie intake, it does not offer any health benefits. The body processes this concentrated sugar, leading to a rapid spike in blood sugar levels, which is a factor in weight gain and other health concerns.

How Pepsi's Nutrition Stacks Up

To put the calorie and sugar content of a 500 ml Pepsi into perspective, let's compare it to some common alternatives. Understanding these differences can help you make more informed dietary choices.


Beverage	Serving Size	Calories (approx.)	Sugar (approx.)	Nutritional Value
Pepsi (Regular)	500 ml	205-220 kcal	>50g	None (empty calories)
Diet Pepsi	500 ml	0 kcal	0g	None (uses artificial sweeteners)
Orange Juice (100%)	500 ml	~240-250 kcal	~68g	Vitamin C, some minerals, fiber
Water (Plain)	500 ml	0 kcal	0g	Essential for hydration, no added sugar

Health Implications of Sugary Drinks

Regularly consuming high-sugar beverages like Pepsi can have several adverse health effects. The human body is not designed to process such large quantities of liquid sugar frequently. This can lead to:

Weight Gain: The high calorie and sugar content can easily lead to a caloric surplus, resulting in weight gain and increased body fat over time.
Type 2 Diabetes: The constant spikes in blood sugar and insulin can impair insulin sensitivity, increasing the risk of developing type 2 diabetes.
Dental Issues: The combination of sugar and high acidity in soft drinks erodes tooth enamel, contributing to cavities and other dental problems.
Nutrient Displacement: Opting for sugary drinks over healthier alternatives like water means you are missing out on proper hydration and valuable nutrients.

Healthier Alternatives to Pepsi

Transitioning away from sugary soda is a key step toward better health. Here are some simple and healthier alternatives:

Plain Water: The best and most fundamental option for hydration, with zero calories and no sugar.
Sparkling Water: For those who enjoy the fizz of soda, plain sparkling water or adding a splash of fresh fruit juice can be a great substitute.
Herbal Tea: Unsweetened teas like green tea, chamomile, or mint tea offer flavor without the added sugar.
Infused Water: Add slices of cucumber, lemon, lime, or berries to plain water for a refreshing, flavorful drink without the extra calories.

Making Informed Dietary Choices

Making small, consistent changes can have a big impact on your health. Instead of focusing on completely eliminating your favorite drinks, consider gradual moderation. If you typically drink a 500 ml Pepsi every day, start by reducing it to a few times a week, or switch to a smaller serving size. For many people, simply cutting back on sugary drinks is a key adjustment needed for successful weight management. Remember, the best choice for daily hydration is always water. For more information on managing your intake of sugary beverages and their health effects, refer to resources from trusted health organizations like WebMD.(https://www.webmd.com/diet/ss/slideshow-drinks-same-calories-soda)

Conclusion

In summary, a 500 ml bottle of regular Pepsi contains a significant amount of calories and sugar, contributing to weight gain and posing other health risks due to its lack of nutritional content. Making a conscious decision to replace it with zero-calorie alternatives like water or sparkling water is a highly effective way to improve your overall dietary health and reduce your intake of empty calories.

Frequently Asked Questions

A 500 ml bottle of Pepsi typically contains between 53 and 56 grams of sugar, which is well over the daily recommended intake for most adults.

Diet Pepsi contains zero calories and sugar as it uses artificial sweeteners. While it helps eliminate sugar intake, it is not a direct replacement for water and its long-term health effects are still under discussion.

Empty calories are calories from foods and drinks that contain little to no nutritional value, such as vitamins, minerals, protein, or fiber. Pepsi is a prime example of a source of empty calories.

Yes, regular consumption of sugary drinks like Pepsi can contribute to weight gain due to their high calorie and sugar content, which often leads to consuming more calories than your body burns.

Both sugary sodas and fruit juices can be high in calories and sugar. A 12 oz (approx 355ml) serving of 100% orange juice can sometimes contain more calories and sugar than a similar size soda, though juice may offer some vitamins.

To reduce soda intake, start by swapping it with healthier options like water, herbal tea, or flavored sparkling water. Limiting sugary drinks is often cited as a key strategy for weight management and better health.

Yes, regular Pepsi contains caffeine. The amount can vary, but it's typically around 38 mg in a 12 fl oz (355 ml) serving.