Is Pop High in Calories? The Truth About Soda

November 26, 2025 •

4 min read

According to MedlinePlus, a standard 12-ounce can of regular soda contains between 125 and 180 calories, all derived from sugar. So, is pop high in calories? Yes, and these liquid calories can have a significant impact on your overall health and weight.

Quick Summary

A 12-ounce can of regular pop can contain over 150 calories and up to 10 teaspoons of sugar. These drinks have no nutritional value, can lead to weight gain, and pose risks to health. Liquid calories do not promote fullness.

Key Points

High Sugar Content: A single 12-ounce can of regular pop contains a significant amount of added sugar, often 8 to 11 teaspoons, which contributes to its high-calorie count.
Empty Calories: Pop provides calories without any nutritional value like vitamins, minerals, or fiber, meaning it won't make you feel full and can lead to increased overall calorie intake.
Increased Health Risks: Regular consumption of sugary pop is strongly linked to a higher risk of chronic conditions, including weight gain, obesity, type 2 diabetes, and heart disease.
Dental Decay: The high sugar and acidity in pop contribute to tooth enamel erosion and dental decay, even in diet versions.
Liquid vs. Solid Calories: The body processes liquid calories differently than solid foods, which can interfere with satiety hormones and make it easier to overconsume.
High-Fructose Corn Syrup: Many pops are sweetened with high-fructose corn syrup, which, when consumed in excess, has been associated with health issues like insulin resistance and non-alcoholic fatty liver disease.

The Hidden Calories and Sugar in Every Sip

Many people underestimate the caloric impact of sugary beverages like pop because they don't register as a meal. While a 12-ounce can of cola may have around 150 calories, its lack of nutrients and fiber means it won't satisfy your hunger. This leads to consuming additional calories from food, compounding the issue of weight gain. The primary culprit behind these calories is the sweetener, most commonly high-fructose corn syrup (HFCS).

The Role of High-Fructose Corn Syrup

High-fructose corn syrup is a processed sweetener derived from cornstarch. It is used extensively in the beverage industry because it's cheaper to produce than cane sugar and offers a comparable level of sweetness. The rapid absorption of fructose in the body can disrupt blood sugar levels, potentially leading to insulin resistance over time. This metabolic disturbance is a major risk factor for developing type 2 diabetes. Additionally, the fructose is metabolized by the liver, and excessive intake can contribute to non-alcoholic fatty liver disease.

Health Implications Beyond Weight Gain

The adverse effects of regular pop consumption extend far beyond simple weight gain. The high sugar and acid content can have serious repercussions on other aspects of your health. Drinking pop frequently is linked to a higher risk of several chronic health conditions.

Dental Health

One of the most immediate impacts is on dental health. Both the high sugar content, which feeds bacteria in the mouth, and the phosphoric acid present in many colas contribute to tooth decay. The acid erodes tooth enamel, the protective outer layer, making teeth more vulnerable to cavities and damage. Even diet sodas, while sugar-free, are highly acidic and can cause enamel erosion.

Heart Disease

Excessive sugar intake from pop increases risk factors for heart disease, such as high blood pressure and unfavorable cholesterol profiles, including higher triglycerides. Studies have shown that regularly drinking sugary drinks is associated with higher levels of triglycerides and low-density lipoprotein (LDL) cholesterol.

Bone Density

The phosphoric acid used as a preservative in many sodas is believed to affect bone density by interfering with the body's ability to absorb calcium. This is especially concerning for post-menopausal women, with studies linking the consumption of two or more colas a day to an increased risk of hip fractures.

Pop vs. Other Common Beverages: A Calorie Comparison

To put the caloric content of pop into perspective, it's useful to compare it with other popular drink choices. This can help illustrate why switching to healthier options is a worthwhile change for your diet.


Beverage	Serving Size	Approximate Calories	Key Nutrients	Comparison to Pop
Regular Pop (e.g., Cola)	12 oz can	140-160	None	The baseline for high sugar and empty calories.
100% Orange Juice	12 oz	157-168	Vitamin C, Potassium	Similar calories and sugar to pop, but with some vitamins. Still better to eat a whole orange for fiber.
Bottled Sweet Tea	12 oz	129-143	None	Often uses high-fructose corn syrup and contains similar calories to some sodas.
Whole Milk	12 oz	220	Calcium, Protein, Fat	Higher in calories, but offers substantial nutritional value.
Black Coffee	12 oz	0-4	Antioxidants	Virtually calorie-free if consumed without additions like sugar or cream.
Unsweetened Sparkling Water	12 oz	0	None	A great zero-calorie alternative that provides the satisfying fizziness of pop.
Water	Any	0	Hydration	The optimal beverage choice for hydration with no calories or sugar.

Healthier Alternatives to Satisfy Your Cravings

For those seeking to reduce their pop intake, many alternatives can provide a similar bubbly sensation without the detrimental health effects.

Flavored Sparkling Water: Brands like LaCroix or Bubly offer a range of fruit-flavored sparkling waters with zero calories and zero sugar.
Prebiotic Sodas: Emerging brands like OLIPOP and Poppi mimic the flavors of traditional pop but incorporate prebiotics to support gut health.
Infused Water: Create your own flavored water by adding slices of fruits, vegetables, or herbs such as lemon, cucumber, or mint.
Kombucha: This fermented tea provides a fizzy, tangy alternative with the added benefit of probiotics, though some brands may contain sugar.
Unsweetened Iced Tea: Brew your own black or herbal tea and serve it chilled over ice for a flavorful, low-calorie beverage.

Conclusion

In short, is pop high in calories? Yes, and these calories are nutritionally empty, providing little to no health benefit while contributing significantly to health risks. The high sugar content, often from high-fructose corn syrup, is a major concern, as it contributes to weight gain, dental decay, and an increased risk of chronic diseases like type 2 diabetes and heart disease. By understanding the dangers and opting for healthier, low or zero-calorie alternatives, you can enjoy a refreshing beverage without compromising your long-term health.

How to make the change

For many, drinking pop is a habit that's hard to break. Start by replacing one pop per day with a healthier option. Gradually increase your replacements over time. Don't be afraid to experiment with different alternatives until you find one you genuinely enjoy. Focus on your overall health goals, remembering that small, consistent changes can lead to big improvements.

Understand the 'Empty Calories': Realize that the calories in pop do not satisfy your appetite in the same way as solid food, leading to overconsumption.
Start Small, Be Consistent: Gradually replace one pop per day with a healthier option like sparkling water or iced tea. Consistency is key to forming a new habit.
Read Nutrition Labels: Become a savvy consumer by checking the nutrition facts on other beverages. Be wary of fruit juices and sports drinks, which can also be surprisingly high in sugar and calories.
Find Your 'Flavor Fix': Experiment with natural flavorings. Infused water with lemon, cucumber, or berries can satisfy the craving for a flavorful drink without the added sugar.
Embrace the Fizz: If it's the carbonation you crave, unsweetened seltzer or sparkling water is the perfect substitute. Add a splash of real juice for a low-sugar flavor boost.

By taking these steps, you can successfully transition away from high-calorie pop toward a more health-conscious and sustainable drinking habit.

Frequently Asked Questions

A standard 12-ounce can of regular, non-diet pop typically contains between 125 and 180 calories, with most popular brands hovering around 140 to 160 calories.

While diet pop contains significantly fewer calories and no sugar, it is not necessarily a healthy alternative. It often contains artificial sweeteners that can be linked to other health concerns like metabolic disturbances and changes to the gut microbiome.

Not always. A 12-ounce glass of 100% fruit juice can contain a similar number of calories and sugar as a can of pop. While juice offers some vitamins, it lacks the fiber found in whole fruit.

Even in moderation, pop contributes to weight gain because the liquid calories don't provide the same sense of fullness as solid food. This can lead to overeating or consuming extra calories on top of a normal diet without feeling satisfied.

Healthier alternatives include unsweetened sparkling water, homemade infused water with fruits or herbs, herbal teas, or functional beverages like prebiotic sodas or kombucha.

The carbonation itself is generally not harmful and is also present in drinks like seltzer water. The health risks associated with pop primarily come from the high levels of sugar, additives, and acids, not the carbonation.

To reduce pop cravings, you can gradually switch to healthier alternatives, stay consistently hydrated with water, and recognize that the craving is for sweetness, which can be satisfied in other ways, like with infused water.