How many calories are in a can of zero?

November 21, 2025 •

3 min read

According to the U.S. Food and Drug Administration (FDA), a product can be labeled as 'zero calorie' if it contains less than 5 calories per serving. This allowance means that while zero-calorie sodas like Coke Zero and Pepsi Max technically contain a minuscule amount of energy, they are nutritionally insignificant for practical purposes.

Quick Summary

Zero-calorie sodas contain less than 5 calories per can, a negligible amount resulting from artificial sweeteners. They achieve their sweet taste and flavor using non-nutritive sweeteners and natural extracts, replacing traditional high-sugar and high-calorie alternatives. These drinks are sugar-free but should be consumed in moderation.

Key Points

Less than 5 Calories: A can of zero-calorie soda technically contains less than 5 calories per serving, which allows it to be legally labeled as zero.
Artificial Sweeteners: The sweet taste comes from high-intensity, non-nutritive sweeteners like aspartame and acesulfame potassium, not from sugar.
Nutritionally Empty: Zero-calorie sodas contain negligible to zero calories and offer no significant nutritional benefits like vitamins or minerals.
Flavor Complexity: Food scientists use a blend of flavor enhancers and natural extracts to mimic the taste profile of traditional sodas, balancing sweetness and mouthfeel.
Potential Appetite Effects: Some research suggests artificial sweeteners may influence appetite or gut health, though findings are inconclusive and more study is needed.
Moderation is Key: While a zero-calorie drink can be a treat, it is not a replacement for water or other nutrient-dense beverages in a healthy diet.

Demystifying the 'Zero' Calorie Label

Many consumers turn to zero-calorie sodas as a way to enjoy a sweet treat without the sugar and calories of traditional soft drinks. The core of a zero-calorie drink is its substitution of high-calorie sugar with non-nutritive, high-intensity artificial sweeteners. Because these sweeteners are hundreds of times sweeter than sugar, only a tiny amount is needed to achieve the desired sweetness, resulting in a negligible caloric impact.

The Role of Artificial Sweeteners

The sweetness in products like Coke Zero and Pepsi Max comes from a blend of artificial sweeteners. Some of the most common ones found in these beverages include:

Aspartame: Composed of two amino acids, it is approximately 200 times sweeter than sugar.
Acesulfame Potassium (Ace-K): Often used in combination with aspartame to enhance the sweetness profile and reduce any bitter aftertaste, it is also about 200 times sweeter than sugar.
Sucralose: Another popular sweetener that is derived from sucrose but is about 600 times sweeter, it is often found in various sugar-free products.
Stevia Extract: A natural, plant-based sweetener that is also exceptionally sweet and used in some zero-calorie beverages.

These ingredients provide the desired flavor without being metabolized by the body in the same way as sugar, which is why they contribute minimal to no calories.

What Gives Zero-Calorie Sodas Their Flavor?

The complexity of flavor in diet beverages goes beyond just sweetness. Food scientists use a combination of natural and artificial flavorings to create a balanced and satisfying taste that mimics the original, sugar-sweetened version. Techniques include masking agents, flavor enhancers, and layering complementary flavors to overcome the flavor imbalances that occur when sugar is removed. Ingredients like caffeine and phosphoric acid also contribute to the final taste profile and mouthfeel.

Comparison of Popular Zero-Calorie Colas

To better understand the nutritional differences, here's a comparison of a standard 12-ounce (355ml) can of popular zero-calorie colas based on nutritional information:


Nutrient	Coke Zero Sugar	Pepsi MAX (UK)	Diet Coke	Standard Cola
Energy	0-1 kcal	1 kcal	1 kcal	~150 kcal
Total Fat	0 g	0 g	0 g	0 g
Sodium/Salt	40 mg	0 g	0 g	10-40 mg
Total Carbohydrates	0 g	0 g	0 g	~40 g
Protein	0 g	0 g	0 g	0 g

Note: Nutritional information can vary slightly by region and formulation, so it is always best to check the product's specific label.

The Verdict: Counting Calories in Zero Drinks

For weight management, counting the trace calories in a can of zero-calorie soda is generally unnecessary. The energy they provide is insignificant compared to a person's total daily intake. The real consideration for those watching their diet is not the negligible calorie count, but rather the nutritional vacuum these drinks represent. They offer no vitamins, minerals, or fiber and are not a substitute for water or more nutrient-dense beverages like low-fat milk or herbal teas.

Considerations for Regular Consumption

While the caloric content is minimal, some evidence suggests that consuming artificial sweeteners regularly might affect appetite and the gut microbiome. Some studies indicate that the sweet taste can trigger reward pathways in the brain that may increase hunger or cravings, although this effect is not universally agreed upon. Long-term effects and the relationship with gut health are still under scientific review. As with any dietary choice, moderation is key. A zero-calorie soda can be an occasional treat, but it should not replace healthy hydration sources like water.

The Bigger Picture: Health and Wellness

Ultimately, whether zero-calorie drinks are a good choice depends on your overall dietary pattern. For some, they offer a way to cut down on sugar and calories without feeling deprived. For others, they can perpetuate a preference for intensely sweet flavors and potentially lead to compensatory eating. A balanced diet, incorporating plenty of whole foods and water, remains the most effective strategy for long-term health and weight management. It's recommended to consult a nutritionist for personalized advice.

Conclusion

In conclusion, a can of zero-calorie soda contains fewer than 5 calories, allowing it to be legally labeled as 'zero'. This minimal energy content is a result of using high-intensity artificial sweeteners that the body does not fully metabolize. While these drinks provide a calorie-free sweet flavor, they offer no nutritional value. Consumers should be mindful of potential effects on appetite and gut health from artificial sweeteners, though current scientific findings are mixed and warrant further research. For most, zero-calorie sodas are fine in moderation, but a healthy diet should prioritize nutrient-rich foods and water.

Visit the Coca-Cola website for more nutrition facts

Frequently Asked Questions

A drink can be labeled 'zero calories' because it uses high-intensity artificial sweeteners like aspartame or acesulfame potassium instead of sugar. These sweeteners are so powerful that only a tiny, calorically insignificant amount is needed to achieve the same sweetness as sugar.

No, Coke Zero is not completely calorie-free but contains a negligible amount, less than 5 calories per serving, which allows it to be legally labeled as such in many countries. This trace amount comes from the minor ingredients, not sugar.

Similar to other zero-calorie drinks, Pepsi Max is designed to have virtually no calories by using artificial sweeteners. In the UK, a 330ml can is reported to contain just 1 kcal, which is rounded down to zero for labeling purposes.

For most purposes, 'diet' and 'zero-calorie' sodas function similarly and are used interchangeably. The primary difference is often in the specific blend of artificial sweeteners and flavorings used to create a taste profile closer to either the 'diet' version or the original, full-sugar cola.

The few calories found in zero-calorie drinks are nutritionally insignificant for weight loss. The key benefit for dieters comes from replacing high-sugar, high-calorie drinks with these alternatives, but they should not be seen as nutritionally beneficial.

The FDA stipulates that a food or beverage can be labeled as 'zero calories' if it contains fewer than 5 calories per serving. This allows for a small, non-nutritive amount of energy to be present without requiring it to be disclosed on the label.

Some research suggests that artificial sweeteners might affect metabolic processes or appetite in some individuals, potentially impacting how the body responds to sweetness. However, this area of research is still ongoing, and findings have been mixed.