Pepsi Cola 12 Fluid Ounce Aluminum Can scores 16/100 (Avoid) due to its significant content of added sugar and its classification as an ultra-processed beverage.
Pepsi Cola scores 16/100, indicating it is not recommended for regular consumption.
This product contains 8.13g of added sugar per 100g, contributing to its low score.
Classified as NOVA class 4, it is an ultra-processed food with minimal nutritional value.
Compared to plain sparkling water, Pepsi Cola offers no beneficial nutrients.
Consider this beverage for occasional consumption rather than a daily staple.
Scores -16 points above the beverage category average (32/100 across 3796 foods).
Fiber
0g
0% of Daily Value
Protein
0g
0% of Daily Value
Added sugar
8.13g
16% of Daily Value
Sodium
9mg
0% of Daily Value
+
What it brings to the table
Nothing notable — but nothing harmful either.
−
What holds it back
Added sugar (8.1g)-9
Ultra-processed (NOVA 4)-10
Empty calories-15
Why it scores 16
Pepsi Cola 12 Fluid Ounce Aluminum Can receives a FoodScore of 16 out of 100, primarily driven by its nutritional profile and processing level. The most significant penalty comes from its high added sugar content, with 8.13g per 100g, which contributes to a -9 penalty. This is largely due to the presence of both high fructose corn syrup and sugar as primary sweeteners. Furthermore, its classification as a NOVA class 4 food, indicating it is ultra-processed, incurs a substantial -10 penalty. This category typically includes formulations of ingredients, many of them exclusively used in industrial formulations, that result in palatable, ready-to-consume products. The product also receives a -15 penalty for empty calories, as it provides calories without significant amounts of beneficial protein, fiber, vitamins, or minerals. In contrast to a reference baseline like plain sparkling water or unsweetened iced tea, Pepsi provides no comparable nutritional benefits and instead contributes to a diet high in added sugars.
Health benefits
What the nutrients in pepsi cola 12 fluid ounce aluminum can actually do for you, grounded in established dietary science.
Hydration Support
While not a primary health drink, Pepsi Cola can contribute to fluid intake, which is essential for maintaining hydration. Adequate hydration supports various bodily functions, including temperature regulation and nutrient transport. However, it is important to balance this with the high sugar content and consider water or unsweetened beverages as primary hydration sources.
Temporary Energy Boost
The sugar and caffeine content in Pepsi can provide a temporary increase in energy and alertness. For individuals needing a quick pick-me-up, this product can serve that purpose. However, this energy boost is often followed by a 'sugar crash' and does not offer sustained energy like complex carbohydrates or protein.
Occasional Indulgence
For those who enjoy the taste, Pepsi can be incorporated into a diet as an occasional treat. Restricting favorite foods entirely can sometimes lead to overconsumption later. Enjoying a small serving infrequently can be part of a balanced approach to eating, provided overall dietary patterns prioritize nutrient-dense foods.
Pepsi Cola 12 Fluid Ounce Aluminum Can scores 16/100 (Avoid) due to its significant content of added sugar and its classification as an ultra-processed beverage.
How to eat it
Pepsi Cola is typically consumed as a refreshing beverage, often alongside meals, snacks, or as a standalone drink. It is commonly served chilled and is a popular choice for social gatherings or as an occasional treat. A standard serving size is 12 fluid ounces.
Pair Pepsi with a nutrient-dense meal to help balance the overall nutritional impact.
Consider consuming a smaller portion than the full 12 fl oz can to reduce added sugar intake.
Alternate Pepsi with water or unsweetened beverages to maintain better hydration and reduce sugar consumption.
Use Pepsi as an occasional treat rather than a daily beverage choice to minimize its impact on your diet.
Things to keep in mind
Consumers should be aware of the high added sugar content in Pepsi Cola, primarily from high fructose corn syrup and sugar. Regular consumption of sugar-sweetened beverages is associated with an increased risk of weight gain and type 2 diabetes. The presence of phosphoric acid can contribute to dental erosion over time, particularly with frequent consumption. The caffeine content, while not excessively high, may be a concern for children or individuals sensitive to stimulants. This product is also classified as ultra-processed, which some dietary guidelines suggest limiting for optimal health. There are no common allergens declared in the ingredient list for this specific product.
Is Pepsi Cola 12 Fluid Ounce Aluminum Can healthy?
No, Pepsi Cola is not considered healthy. With a FoodScore of 16/100, it is classified as 'Avoid' due to its high added sugar content and lack of essential nutrients. It provides calories primarily from sugar without contributing beneficial vitamins, minerals, protein, or fiber.
How does Pepsi Cola compare to other sodas?
Compared to other full-sugar sodas like Coca-Cola Classic, Pepsi Cola has a very similar nutritional profile, particularly in terms of added sugar and calorie content. Both are ultra-processed beverages that offer minimal nutritional value. For a healthier alternative, consider options like Zevia Zero Calorie Soda, which uses stevia as a sweetener.
What is high fructose corn syrup?
High fructose corn syrup is a sweetener derived from corn starch. It is chemically similar to table sugar (sucrose) and is used in many processed foods and beverages. In Pepsi Cola, it is a primary source of the added sugars that contribute to the product's low FoodScore.
How much Pepsi Cola can I drink daily?
Given its high added sugar content, it is advisable to consume Pepsi Cola infrequently and in moderation. The USDA Dietary Guidelines recommend limiting added sugars to less than 10% of daily calories. A single 12 fl oz can contributes significantly to this limit, making daily consumption not recommended.
Does Pepsi Cola contain artificial flavors?
The ingredient list for Pepsi Cola 12 Fluid Ounce Aluminum Can states 'natural flavor.' This means the flavors are derived from natural sources, though the exact components are proprietary. While not artificial, these flavors do not contribute to the nutritional value of the beverage.