What is worse, coke or energy drinks?

January 13, 2026 •

4 min read

According to the CDC, people who regularly drink sugary beverages face increased risks of obesity, type 2 diabetes, and heart disease. But when comparing common sugar-sweetened sodas with energy drinks, the answer to what is worse, coke or energy drinks, isn't always clear and depends on the specific health concerns.

Quick Summary

A comparison of coke and energy drinks reveals both pose significant health risks due to sugar and acidity, with energy drinks presenting additional acute dangers from high caffeine and stimulant content. Excessive sugar intake is a primary concern for both, contributing to metabolic issues and weight gain. The stimulant cocktail in energy drinks poses a greater risk for adverse cardiovascular and neurological effects, particularly with rapid or excessive consumption. Choosing healthier alternatives is the best approach.

Key Points

Acute vs. Chronic Risks: Energy drinks pose more acute risks, especially to cardiovascular health, due to high levels of caffeine and added stimulants, while coke primarily poses chronic risks from long-term sugar and acid intake.
High Stimulant Mix: Energy drinks contain a dangerous cocktail of stimulants, including caffeine, taurine, and guarana, which can increase heart rate, blood pressure, and cause irregular heart rhythms.
Hidden Sugars: Both traditional coke and energy drinks contain exceptionally high amounts of sugar, leading to increased risks of obesity, type 2 diabetes, and metabolic syndrome.
Diet Doesn't Mean Healthy: Diet coke uses artificial sweeteners and is still highly acidic, carrying potential risks related to metabolic function, gut health, and significant dental erosion.
Dental Damage: Both soda and energy drinks are highly acidic, causing significant damage to tooth enamel over time due to the corrosive effects of ingredients like phosphoric and citric acid.
Better Alternatives: Healthier beverage options include plain water, sparkling water with natural fruit juice, and unsweetened tea or coffee, offering better hydration and energy without negative health consequences.
Moderation is Key: For those who must consume these beverages, doing so in moderation is critical to mitigating the potential harm. For most people, a total caffeine intake of 400 mg or less per day is considered safe, though sensitivity varies.

Comparing the Ingredients: Sugar vs. Stimulants

Both traditional coke and energy drinks are laden with high amounts of added sugar. A standard 12-ounce serving of regular coke contains about 39 grams of sugar, comparable to many energy drinks, which can have 40 grams or more. However, the ingredient list is where the primary differences—and dangers—emerge.

Coke (Traditional): Relies heavily on high-fructose corn syrup or sugar for its sweetening and flavor. The primary health risks are driven by excessive sugar intake, which can lead to weight gain, metabolic syndrome, type 2 diabetes, and cardiovascular issues. The phosphoric and citric acid content is also highly corrosive to dental enamel over time.
Energy Drinks: Include a complex cocktail of stimulants beyond just caffeine. Common additions include taurine, guarana, and ginseng, designed to enhance mental and physical performance. The caffeine content is often much higher than a traditional cola, and the combination of stimulants can amplify adverse effects.

The Dangers of High-Dose Caffeine

While a can of coke contains a moderate amount of caffeine (about 34 mg for a 12-oz can), energy drinks can pack a significantly larger punch, with some 16-oz cans containing over 160 mg. A study comparing energy drink consumption to an equivalent amount of caffeine from a different beverage found that energy drink consumers experienced more pronounced increases in blood pressure and heart activity. This suggests that the other ingredients in energy drinks may contribute to negative health outcomes beyond caffeine alone. Excessive or rapid intake of energy drinks has been linked to severe health issues, including heart palpitations, irregular heart rhythms, anxiety, and insomnia.

The Stimulant Blend in Energy Drinks

In addition to caffeine, other compounds in energy drinks add to their stimulant properties. While some, like taurine, are naturally occurring amino acids, their effects in such high concentrations when combined with other stimulants are not fully understood. The potential cardiovascular and neurological risks from this powerful brew of stimulants, especially for those with underlying health conditions, are what make energy drinks particularly dangerous.

A Closer Look at Diet Sodas

Some people switch from regular coke to diet sodas like Diet Coke to avoid sugar and calories. However, diet sodas are not without their own health concerns. They use artificial sweeteners such as aspartame and acesulfame-K, which have been linked to an increased risk of type 2 diabetes and metabolic syndrome in some observational studies. Furthermore, the high acidity from phosphoric and citric acid can still cause significant dental erosion. The long-term effects of artificial sweeteners on gut microbiota and metabolic health are still under investigation, but initial research suggests potential negative impacts.

Comparison Table: Coke vs. Energy Drinks


Feature	Regular Coke	Energy Drink	Diet Coke	Healthiest Alternative
Primary Concern	High sugar content	High stimulants & sugar	Artificial sweeteners & acidity	Water, herbal tea, seltzer
Caffeine	Moderate (~34 mg/12oz)	High (Often >160 mg/16oz)	Moderate (~46 mg/12oz)	Minimal to None
Sugar	Very High (39g/12oz)	Very High (Often >40g/12oz)	None	None
Added Stimulants	None	Taurine, Guarana, Ginseng	None	None
Cardiovascular Risk	Increased risk due to sugar	Higher risk due to caffeine & other stimulants	Possible increased risk from sweeteners	Low to none
Dental Erosion	High risk due to sugar & acid	High risk due to sugar & acid	High risk due to acid	Low risk (especially with water)
Metabolic Impact	Significant risk of diabetes & weight gain	Significant risk of diabetes & weight gain	Potential risk of metabolic dysfunction	Low impact

The Verdict: Which is Worse?

While both coca-cola and energy drinks present distinct and significant health risks, many health experts conclude that energy drinks are often worse due to their unique blend of stimulants and often higher caffeine levels. The combined effects of these ingredients pose a more immediate and acute risk to cardiovascular and neurological systems, particularly with excessive consumption. Coke's primary danger lies in its chronic, long-term effects related to high sugar and acidity, which contribute to widespread health problems like obesity, type 2 diabetes, and dental issues. In the long run, neither is a healthy option, and both should be consumed rarely, if at all.

How to Reduce Consumption and Find Healthier Choices

Making a transition away from sugary and high-caffeine beverages can significantly improve your overall health. One effective strategy is a gradual reduction. For those seeking carbonation without the sugar and acid, sparkling water with a splash of fruit juice can be a refreshing option. Unsweetened herbal teas or infused waters provide flavor and hydration without the unwanted additives. For those who rely on the caffeine boost, alternatives like black coffee or green tea offer a more natural source of caffeine without the added sugar and extra stimulants found in energy drinks. Finally, ensuring adequate sleep, staying properly hydrated with water, and maintaining a balanced diet are the most sustainable and beneficial ways to boost energy and mental clarity.

Visit the Centers for Disease Control and Prevention (CDC) for more information on the health risks of sugary drinks.

Frequently Asked Questions

The main difference lies in their primary active ingredients. Coke poses long-term risks due to high sugar and acidity. Energy drinks add acute risks from high doses of caffeine and other stimulants that affect heart rate and blood pressure.

Not necessarily. While diet sodas lack sugar, they contain artificial sweeteners with their own potential risks, including metabolic dysfunction and gut microbiome disruption. They also remain highly acidic and corrosive to teeth, similar to regular soda.

Energy drinks, with their potent mix of caffeine and other stimulants, can cause more immediate and pronounced effects on the heart, including higher blood pressure, increased heart rate, and potential arrhythmias. Regular soda's effect on heart health is more closely linked to chronic issues from sugar intake, like obesity and diabetes.

Taurine is an amino acid naturally produced by the body and found in some foods. While likely harmless in isolation, its combination with high levels of caffeine and other stimulants in energy drinks is a concern. The synergy of these ingredients can amplify cardiovascular stress.

The caffeine in energy drinks is often found in higher concentrations than coffee and is combined with other stimulants like guarana and ginseng. Studies suggest this potent mixture causes a more significant increase in heart activity and blood pressure than caffeine alone.

The healthiest alternatives are water, unsweetened tea, and sparkling water with a splash of juice. These options provide hydration or a flavor boost without the excess sugar, artificial sweeteners, and stimulants that cause negative health effects.

Evidence is mixed. While diet soda has no calories, some studies suggest that artificial sweeteners can disrupt metabolic function, potentially leading to increased appetite and weight gain over time. Focusing on plain water and nutrient-dense foods is a more reliable weight management strategy.