How many calories does 500 ml of Coca-Cola have? All you need to know

November 17, 2025 •

3 min read

A single 500ml bottle of Coca-Cola contains approximately 210 calories. This figure is important for anyone tracking their caloric intake, as this single beverage can represent over 10% of an average adult's daily recommended calories. The total caloric load comes exclusively from its high sugar content, as it contains no fat or protein.

Quick Summary

A 500ml serving of standard Coca-Cola contains around 210 calories and 53g of sugar. This high sugar content makes it a significant source of empty calories with potential health implications. Zero-calorie options like Diet Coke and Coke Zero offer alternatives without the sugar load, but they rely on artificial sweeteners.

Key Points

Calorie Count: A standard 500ml bottle of Coca-Cola has about 210 calories, which comes entirely from its sugar content.
High Sugar Content: The same 500ml serving contains approximately 53 grams of sugar, which is over 13 teaspoons and exceeds daily recommended limits for most adults.
Empty Calories: Coca-Cola provides 'empty calories', meaning it offers energy without any beneficial nutrients like vitamins or minerals.
Health Risks: Regular consumption is linked to weight gain, type 2 diabetes, heart disease, and tooth decay due to its high sugar and phosphoric acid content.
Zero-Calorie Alternatives: Diet Coke and Coke Zero contain virtually no calories or sugar, but they rely on artificial sweeteners and are not entirely without their own health considerations.
Exercise Equivalent: Burning off the calories from a 500ml Coke requires significant effort, such as over 40 minutes of walking or about 26 minutes of jogging.

What Exactly Are 'Empty' Calories?

When you consume a 500ml bottle of Coca-Cola, the 210 calories you take in are considered 'empty calories'. This means they provide energy but offer virtually no nutritional benefits, such as vitamins, minerals, or fiber. The energy comes from 53 grams of sugar, which is significantly higher than the daily recommended sugar intake for most adults. Regular consumption of such sugary drinks can displace more nutritious foods from your diet, leading to potential health problems and poor overall nutrition.

The Health Implications of High Sugar Intake

Excessive sugar consumption is linked to a variety of adverse health effects. The 53 grams of sugar in a 500ml Coke can cause a rapid spike in blood sugar levels, triggering a large insulin release from the pancreas. Over time, this can increase the risk of developing insulin resistance, type 2 diabetes, and heart disease. Furthermore, the phosphoric acid in cola can potentially impact bone health, and the high acidity is a primary cause of tooth decay and enamel erosion. A 2018 study even suggested a link between sugary drinks and an increased risk of dementia and stroke.

A Comparison of Coca-Cola Variants (500ml)

To understand your choices better, let's compare the caloric and nutritional information for a 500ml serving of different Coca-Cola products.


Nutritional Value	Coca-Cola Original	Diet Coke	Coke Zero Sugar
Energy (calories)	~210 kcal	~0-2 kcal	~0-2 kcal
Total Carbohydrate	~53 g	0 g	0 g
of which Sugars	~53 g	0 g	0 g
Protein	0 g	0 g	0 g
Fat	0 g	0 g	0 g
Artificial Sweeteners	None	Aspartame, Acesulfame K	Aspartame, Acesulfame K, Stevia

How to Burn Off a 500ml Coca-Cola

For those who are mindful of their calorie intake, it can be helpful to know the amount of physical activity required to burn off the 210 calories in a 500ml Coke. The exact figures depend on factors like body weight, age, and metabolism, but general estimates include:

Jogging: Approximately 26 minutes.
Bicycling: Approximately 26 minutes.
Walking: Roughly 42 minutes.
Swimming: Around 37 minutes.

This simple comparison highlights how quickly the calories from a sugary beverage can accumulate and the relative effort needed to burn them off. It serves as a strong reminder to consider consumption in moderation.

Choosing Healthier Alternatives

While Diet Coke and Coke Zero offer a way to enjoy a cola flavor without the sugar and calories, it's worth considering truly healthy alternatives for regular consumption. These options can help satisfy cravings while providing genuine hydration and nutritional benefits:

Flavored Seltzer Water: Zero calories and a satisfying fizz. Add a squeeze of fresh lemon, lime, or cucumber for flavor.
Herbal Tea: Brewed and chilled, herbal teas like mint or hibiscus can be naturally sweet and refreshing without added sugars.
Infused Water: Add sliced fruit, such as berries or orange, and herbs like mint or basil to a pitcher of water.
Kombucha: This fermented tea contains probiotics that are beneficial for gut health. Look for low-sugar varieties.
Sparkling Tea: Some brands offer naturally sweetened sparkling teas with minimal to no calories and less sugar than conventional soda.

Conclusion

In conclusion, a single 500ml serving of standard Coca-Cola contains approximately 210 calories and a significant 53 grams of sugar, which far exceeds the daily recommendations. While calorie-free options like Diet Coke and Coke Zero are available, the potential long-term health risks associated with high sugar intake and empty calories should not be overlooked. Understanding the nutritional content and the physical effort required to burn off these calories can help consumers make more informed and healthier decisions. Choosing unsweetened or naturally flavored alternatives is a wise approach to better managing sugar consumption and overall health. For more information on the health impacts of sugary drinks, consult authoritative health organizations, such as the Centers for Disease Control and Prevention.

For further reading, the CDC provides detailed information on the risks associated with sugar-sweetened beverages: https://www.cdc.gov/nchs/products/databriefs/db270.htm.

Frequently Asked Questions

A 500ml bottle of standard Coca-Cola contains approximately 210 calories.

There are roughly 53 grams of sugar in a 500ml bottle of Coca-Cola, which is equivalent to more than 13 teaspoons.

No, Diet Coke has virtually zero calories and zero sugar, using artificial sweeteners instead.

A 500ml Coca-Cola Original has about 210 calories, while Coke Zero has virtually zero calories, a major difference for weight management.

Yes, the calories in Coca-Cola are 'empty calories' because they provide energy without any essential nutrients like protein, vitamins, or minerals.

It would take around 42 minutes of walking or 26 minutes of jogging to burn off the 210 calories from a 500ml bottle of Coca-Cola.

Regular, high intake of sugary drinks like Coca-Cola is associated with health risks, including weight gain, type 2 diabetes, and heart disease, and it is best consumed in moderation.