What Soft Drinks Are High in Calories?

December 15, 2025 •

4 min read

According to the US Department of Agriculture, a typical 20-ounce soft drink contains about 225 calories. Many people, however, are not fully aware of what soft drinks are high in calories and the variety of sugar-sweetened beverages that contribute significantly to daily caloric intake and potential health concerns.

Quick Summary

This guide details the specific types of soft drinks and popular brands with the highest calorie counts. It explains the sources of these calories, their impact on health, and offers practical strategies for finding and transitioning to lower-calorie options.

Key Points

Sugary Culprits: Classic sodas, energy drinks, and sweetened teas are among the highest in calories due to their sugar content.
Empty Calories: Soft drinks offer little to no nutritional value, contributing to a caloric surplus and potential weight gain without providing satiety.
Hidden Sugars: Many commercial fruit juices and specialty coffee drinks also contain high amounts of added sugar, making it essential to read nutrition labels.
Associated Health Risks: High consumption is linked to obesity, type 2 diabetes, insulin resistance, and dental health problems.
Healthier Swaps: Opt for water, sparkling water, or unsweetened tea to reduce caloric intake from beverages significantly.
Mindful Consumption: Reducing intake of sugary drinks, rather than complete elimination, can still lead to positive health outcomes.

Understanding the Calorie Impact of Soft Drinks

For many, a soft drink is a routine part of a meal or a refreshing treat on a hot day. However, the calories in these beverages can quickly add up without providing any nutritional value, leading to the term 'empty calories'. The primary culprits behind the high-calorie content are sugar and, in some cases, other high-fructose corn syrups. Since these liquids are easy to consume quickly, they don't provide the same feeling of fullness as solid foods, making it easier to consume excessive calories without realizing it.

The Calorie Breakdown: Classic Sodas

When people ask what soft drinks are high in calories, traditional cola and other carbonated sodas are often the first to come to mind. A standard 12-ounce can of a classic cola contains approximately 140-150 calories, nearly all of which come from sugar. Other popular flavors like Dr. Pepper and Root Beer often fall into a similar range. While they offer a sweet taste, these drinks contribute to a caloric surplus that can contribute to weight gain over time.

Beyond the Basics: Energy Drinks and Juices

Beyond the familiar soda aisle, other beverages are also packed with sugar and calories. Energy drinks, for example, often contain high levels of both sugar and caffeine. A single 12-ounce can of hard soda can contain anywhere from 175 to 260 calories, while some energy drinks can have calorie counts that rival and even exceed sugary sodas. Many fruit juices, despite often being perceived as a healthier alternative, also contribute a significant number of carbohydrates and calories. While natural juices may contain vitamins, many store-bought varieties are loaded with added sugars. It's crucial to check the nutrition labels carefully. Even flavored coffees and milkshakes from fast-food chains can be high in calories, containing hundreds of calories in a single serving due to added syrups, creams, and other ingredients.

Comparison of High-Calorie Soft Drinks (Per 12 oz Serving)


Beverage	Approximate Calories	Primary Calorie Source
Classic Cola	140-155	Sugar, High Fructose Corn Syrup
Flavored Soda (Dr. Pepper/Root Beer)	~150	Sugar, High Fructose Corn Syrup
Sweet Tea	~160	Sugar
Hard Soda	175-260	Alcohol, Sugar
Orange Juice	~110-120	Natural Sugar
Energy Drinks (vary widely)	~110-250	Sugar, other carbohydrates

Health Implications of High-Calorie Soft Drinks

Excessive consumption of sugar-sweetened beverages is strongly associated with a number of adverse health outcomes. The link between soft drink consumption and obesity is well-established, as the intake of these 'empty calories' adds to overall caloric load without promoting satiety. Furthermore, the high sugar content can lead to a greater risk of developing type 2 diabetes and other metabolic syndromes. Certain additives found in soft drinks, like caramel coloring, have been linked to increased insulin resistance. The acidity and sugar in these drinks also contribute significantly to tooth decay and poor dental health.

Strategies for Reducing Intake

For those looking to cut down on their intake of high-calorie soft drinks, several strategies can help. Transitioning to unsweetened beverages like water, sparkling water, or unsweetened tea is a great first step. Adding a squeeze of lemon or lime to water can provide flavor without the added calories. For those who still crave carbonation, flavored sparkling waters offer a fizzy fix without the sugar. Reading nutritional labels is also critical, especially for seemingly innocent drinks like juices or specialty coffees, to avoid hidden sugars. Finally, being mindful of consumption patterns, such as limiting sugary drinks to special occasions or replacing one daily soft drink with water, can make a significant difference over time. For more comprehensive information on nutrition and health, the National Institutes of Health provides numerous resources, including studies on dietary patterns and health outcomes.

Conclusion

Identifying what soft drinks are high in calories is the first step toward making healthier dietary choices. From classic colas and sweetened teas to energy drinks and some fruit juices, a wide range of popular beverages pack a serious caloric punch, primarily due to their high sugar content. By understanding the nutritional impact of these drinks and exploring lower-calorie, more hydrating alternatives, individuals can better manage their weight and improve their overall health. The shift towards healthier beverage options is a simple, yet highly effective change for a more balanced diet.

Sources

Frequently Asked Questions

Among common options, hard sodas and some energy drinks can have the highest calorie counts per serving, with some exceeding 250 calories per 12 ounces due to a combination of sugar and alcohol.

The calories in most soft drinks primarily come from added sugars, such as high-fructose corn syrup. These sugars are a source of carbohydrates but lack other nutrients, classifying them as 'empty calories'.

Not always. While natural fruit juices contain vitamins, many commercial versions have added sugars that can make their calorie content comparable to or even higher than some sodas.

No, diet soft drinks are formulated with artificial sweeteners and contain zero calories. However, they don't offer the same health benefits as consuming water or other unsweetened beverages.

Yes, excessive consumption of high-calorie soft drinks can significantly impact weight. The high sugar content and lack of satiety can lead to a caloric surplus, contributing to weight gain and obesity.

Excellent low-calorie alternatives include water, sparkling water, unsweetened tea, or infusing water with fruits like lemon or berries for flavor. These options provide hydration without the added sugar and calories.

The most reliable way is to check the nutrition facts label on the beverage container. This will provide an accurate breakdown of sugar, carbohydrates, and total calories per serving.