Nutrition Diet: How many calories are in one fizz?

October 19, 2025 •

4 min read

A single 12-ounce can of regular soda can contain over 150 calories and nearly 10 teaspoons of sugar. When considering how many calories are in one fizz, the answer isn't simple, as it depends entirely on the type of carbonated beverage, from sugary drinks to zero-calorie options.

Quick Summary

The calorie count of a fizzy drink varies significantly depending on the type and size, from high-sugar sodas to low-calorie sparkling water and diet options. Each has a distinct impact on health and should be considered carefully as part of a balanced diet.

Key Points

Calorie Variety: The calories in 'one fizz' vary significantly based on the type of drink, from high-sugar sodas to zero-calorie sparkling water.
Sugary vs. Diet: Regular sodas are high in sugar and calories, while diet versions contain minimal calories but use artificial sweeteners that may have other health impacts.
Empty Calories: Sugary carbonated beverages provide empty calories with high sugar content but no nutritional benefit, contributing to weight gain and chronic disease risk.
Portion Size Matters: A larger serving of a sugary fizzy drink contains more calories and sugar, so be mindful of the total amount consumed, not just the per-serving data.
Healthy Alternatives: Opting for infused water, plain sparkling water, or unsweetened teas and coffees is the healthiest way to enjoy a refreshing drink without the calories.
Read Labels: Always check nutrition labels, especially for hard seltzers and energy drinks, as they can contain hidden sugars or high levels of caffeine.

Understanding the Caloric Spectrum of 'Fizz'

When asking 'how many calories are in one fizz?', the term 'fizz' is a blanket statement that covers a wide array of beverages, each with a unique nutritional profile. From classic sodas and energy drinks to modern hard seltzers and flavored sparkling waters, the caloric content can range from zero to several hundred. The most significant factor determining the calorie count is the sugar content, as one teaspoon of sugar contains about 16 calories. Sugary fizzy drinks are a major source of empty calories, offering high energy without any nutritional value.

Sugary Carbonated Soft Drinks

Traditional carbonated soft drinks are a primary contributor of added sugars in many diets. For example, a standard 12-ounce can of a classic cola contains approximately 155 calories and 39 grams of sugar. Larger bottles, like a 20-ounce serving, can contain over 200 calories and even more sugar, making portion size a critical factor. The rapid absorption of this sugar can cause spikes in blood sugar levels and is linked to weight gain and an increased risk of chronic diseases like type 2 diabetes.

Hard Seltzers and Alcoholic Fizzes

With the rise of the hard seltzer market, many have turned to these as a 'healthier' alcoholic option. While often lower in sugar than a typical mixed drink, they still contain calories from both sugar and alcohol. For instance, a 330ml can of a hard seltzer may contain around 77 calories. Similarly, cocktails like a Gin Fizz or Sloe Gin Fizz can have anywhere from 122 to 140 calories per serving, depending on the ingredients.

Sugar-Free and Diet Options

Diet and sugar-free fizzy drinks contain minimal to zero calories by replacing sugar with artificial or natural zero-calorie sweeteners. For example, diet colas typically contain 0 calories per 12-ounce can. However, some studies have raised concerns about potential health effects associated with long-term consumption of artificial sweeteners, such as altered gut microbiota and increased cravings for sweets. They can also still cause tooth erosion due to their acidity.

Energy Drinks

Energy drinks present another end of the caloric spectrum, with many containing high levels of sugar alongside caffeine and other stimulants. A 16-ounce energy drink can contain over 200 calories. Sugar-free versions are available and offer a low-calorie alternative but still contain high amounts of caffeine and other additives.

Making Healthier Beverage Choices

For those looking to reduce their intake of calories and sugar, there are numerous healthier alternatives to fizzy drinks that still offer flavor and hydration. The healthiest choice remains plain water, but options to enhance flavor can help with the transition from sugary beverages.

Infused Water: Add slices of fresh fruit (lemon, lime, berries) or herbs (mint, cucumber) to water for a refreshing and low-calorie drink.
Sparkling Water: Plain or naturally flavored sparkling water offers the fizz without the calories or sugar. Look for brands with no added sweeteners.
Unsweetened Tea and Coffee: These beverages can be enjoyed hot or iced. Add spices like cinnamon or a splash of unsweetened milk for flavor instead of sugar.
Kombucha: This fermented tea provides a bubbly texture and contains beneficial probiotics, though some brands can contain higher amounts of sugar.
Small Portions of 100% Juice: Opt for a small, controlled portion of 100% fruit or vegetable juice. Diluting it with sparkling water can make it last longer.

Comparison of Common Fizzy Drinks


Beverage Type (Typical Serving)	Calories	Sugar (Approx.)	Key Takeaway
Regular Soda (12 oz can)	140-155 cal	~39g	High in empty calories from sugar.
Diet Soda (12 oz can)	0-10 cal	0g	Zero-calorie but may have other health considerations.
Hard Seltzer (12 oz can)	~77 cal	Varies	Lower in calories than soda, but still contains alcohol.
Plain Sparkling Water (12 oz)	0 cal	0g	Zero calories, zero sugar, and excellent hydration.
Energy Drink (16 oz can)	~220-298 cal	~52-65g	High in sugar and caffeine; significant calorie load.

Conclusion: The Final Word on Your Fizz Fix

The calories in 'one fizz' are not a fixed number; they are highly variable and depend entirely on the type of beverage. While diet and sugar-free options provide a low-calorie alternative to their sugary counterparts, they are not without potential downsides. For optimal health and weight management, it is best to limit all sweetened beverages, whether artificially or naturally sweetened. Choosing water, or water infused with fruit, offers the best way to hydrate without adding unnecessary calories or sugar to your diet. Understanding these differences empowers you to make informed decisions for your nutritional well-being, moving away from empty calories and toward healthier, more sustainable hydration habits.

For more detailed nutritional information and healthy beverage ideas, consult reliable health sources like the Centers for Disease Control and Prevention.

Frequently Asked Questions

A standard 12-ounce can of a regular soda, like Coca-Cola or Pepsi, contains approximately 140 to 155 calories.

Most diet sodas contain zero calories, as they are sweetened with artificial sweeteners rather than sugar.

While diet sodas eliminate the sugar and calories of regular versions, some research suggests potential negative health effects associated with artificial sweeteners, such as increased sugar cravings and altered gut health.

Empty calories are calories derived from food and drink that provide energy but offer no significant nutritional value, such as vitamins, minerals, or fiber.

No. While sugary sodas do, zero-calorie sparkling waters and diet beverages do not. However, the latter may contain other additives to be aware of.

Plain sparkling water is a great zero-calorie and zero-sugar alternative. You can add flavor by infusing it with fresh fruit, cucumber, or mint.

Yes, excessive consumption of sugary fizzy drinks is consistently linked to weight gain due to the high intake of empty calories from sugar.

In addition to plain water, some healthy options include infused water, unsweetened tea or coffee, and kombucha.