Is Pepsi Healthier Than Coke? A Nutritional Diet Deep Dive

October 12, 2025 •

2 min read

A 12-ounce can of regular Pepsi contains 41 grams of sugar and 150 calories, while a standard 12-ounce can of Coca-Cola has 39 grams of sugar and 140 calories. This minor nutritional variance often sparks the enduring debate: is Pepsi healthier than Coke? The answer requires a look beyond these small figures to consider the overall health impact of both beverages.

Quick Summary

Despite minor nutritional differences in sugar, calories, and caffeine, both Pepsi and Coke are unhealthy beverages high in added sugar and empty calories, with no significant nutritional value. They should be consumed in strict moderation as part of a balanced diet.

Key Points

Slightly Less Sugar: A standard 12-ounce can of Coca-Cola has two fewer grams of sugar (39g) and ten fewer calories (140) than Pepsi (41g sugar, 150 calories).
Marginal Differences: The nutritional differences in calories, sugar, sodium, and caffeine between Coke and Pepsi are so minor they have no impact on which is the 'healthier' choice.
Overall Unhealthy: Both beverages are packed with empty calories and high sugar content, posing similar health risks, including weight gain, diabetes, and dental issues.
Flavor Chemistry: Pepsi's use of citric acid gives it a sharper, more citrusy taste, whereas Coke uses only phosphoric acid for a smoother flavor profile.
Moderation is Key: Since neither drink offers significant health benefits, the best approach is to consume them in moderation or switch to healthier, unsweetened alternatives like water.
Diet Options Offer Relief: Diet and Zero-Sugar versions of both sodas eliminate the sugar and calories, though they contain artificial sweeteners with their own set of ongoing health debates.

The Core Nutritional Breakdown

When comparing regular Pepsi and Coke, the nutritional figures are remarkably similar, and both far exceed the American Heart Association's recommended daily sugar limits. The primary ingredients are identical: carbonated water, high fructose corn syrup or sugar, caramel color, phosphoric acid, natural flavors, and caffeine. However, small distinctions do exist that contribute to their unique flavor profiles and nutritional profiles.

Key Nutritional Differences (per 12 fl oz can)

Sugar & Calories: Pepsi consistently contains slightly more sugar (41g) and calories (150) than Coke (39g sugar, 140 calories). While this difference is negligible for overall health, it's the basis for Pepsi often being perceived as sweeter.
Caffeine Content: Pepsi has a slightly higher caffeine content at approximately 38mg per can, compared to Coke's 34mg.
Sodium: Coca-Cola has a higher sodium content, with around 45mg per can versus Pepsi's 30mg.
Added Acids: Pepsi includes citric acid, giving it a more citrusy taste, while Coke uses only phosphoric acid.

Taste vs. Health: The Role of Flavor Perception

Blind taste tests, like the "Pepsi Challenge," have shown that taste preferences can vary, with some preferring Pepsi's sweeter, more citrusy flavor. However, flavor preference and brand perception do not equate to health benefits, as both colas offer none.

The Real Health Picture: Risks of Sugary Sodas

Far more important than the minute differences between Pepsi and Coke are the significant health risks associated with regular consumption of sugary beverages. A registered dietitian noted that neither offers much nutritionally. These risks include weight gain, increased risk of type 2 diabetes, tooth decay, potential impact on bone health, and a higher risk of cardiovascular disease. For detailed information on added sugar and health, consult resources like the American Heart Association.

Comparing Diet and Zero-Sugar Options

Both companies offer zero-sugar versions like Diet Coke, Coke Zero, Diet Pepsi, and Pepsi Zero Sugar, which use artificial sweeteners to reduce calories and sugar. While these are lower in sugar and calories, the long-term health effects of artificial sweeteners are still debated, and some may not prefer their taste.

Healthier Alternatives to Cola

Replacing sugary drinks with healthier options is recommended. Water is the best choice, but other alternatives include naturally flavored sparkling water, unsweetened iced tea, or kombucha.

The Final Verdict: Negligible Differences, Significant Health Concerns

While Coca-Cola has slightly less sugar and fewer calories than Pepsi, this difference is nutritionally insignificant, and neither is a "healthier" choice. The primary concern is the high amount of added sugar in both. Consuming them in strict moderation or choosing healthier alternatives is the best approach for health. For more insights on the impact of added sugar, visit the American Heart Association website.

Coca-Cola vs. Pepsi: A Side-by-Side Nutritional Snapshot


Nutrient	Coca-Cola (12 oz)	Pepsi (12 oz)
Calories	~140 kcal	~150 kcal
Total Sugar	39 g	41 g
Caffeine	34 mg	38 mg
Sodium	45 mg	30 mg
Acids	Phosphoric Acid	Phosphoric & Citric Acid

Note: Nutritional content may vary slightly based on country and specific product version.

Frequently Asked Questions

No, the nutritional differences are minimal. For a 12-ounce serving, Coke has slightly fewer calories and less sugar, while Pepsi has slightly more caffeine. These small variances are considered insignificant from a health perspective.

Pepsi has slightly more sugar. A 12-ounce can of Pepsi contains 41 grams of sugar, while the same size can of Coca-Cola contains 39 grams.

Pepsi has a marginally higher caffeine content, with approximately 38mg per 12-ounce can compared to Coca-Cola's 34mg.

Diet and Zero-Sugar versions of both sodas contain zero calories and zero sugar, making them a better option for those monitoring sugar intake. However, they rely on artificial sweeteners, which have their own set of health considerations and may not be suitable for everyone.

Both drinks are high in added sugar and are linked to health issues including weight gain, type 2 diabetes, tooth decay, and potentially lower bone mineral density due to their acidic content.

Coca-Cola uses only phosphoric acid, while Pepsi includes both phosphoric and citric acids. This difference in acidity contributes to their distinct flavor profiles, with Pepsi having a more citrusy taste.

Water is the best alternative. Other options include unsweetened iced tea, coffee, or sparkling water flavored with natural ingredients like fruit slices.