Pepsi Cola 16 Fluid Ounce Aluminum Can receives a FoodScore of 17/100 (Avoid), primarily due to its **high added sugar content** and **ultra-processed nature**.
Pepsi Cola scores 17/100, indicating it should be avoided for regular consumption.
This product contains 7.85g of added sugar per 100g, contributing significantly to its low score.
Classified as NOVA 4, it is an ultra-processed beverage with minimal nutritional value.
Compared to plain sparkling water, Pepsi Cola offers no beneficial micronutrients.
Consider this beverage for occasional consumption in small portions rather than a daily drink.
Scores -15 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
7.85g
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 (7.8g)-8
Ultra-processed (NOVA 4)-10
Empty calories-15
Why it scores 17
Pepsi Cola 16 Fluid Ounce Aluminum Can scores 17 out of 100, placing it in the 'Avoid' category. This score is largely driven by its nutritional profile dominated by added sugars and its classification as an ultra-processed food. Per 100g, this Pepsi product contains 7.85g of added sugar, which incurs a significant penalty of -8 points in the FoodScore system. The ingredient list highlights high fructose corn syrup and sugar as primary sweeteners, contributing to this high sugar load. Furthermore, its NOVA class 4 designation as an ultra-processed beverage results in a -10 point penalty. The absence of protein, fiber, and any significant vitamins or minerals means it provides what are often termed 'empty calories,' leading to an additional -15 point penalty. Unlike a reference baseline such as plain sparkling water or unsweetened iced tea, Pepsi Cola does not contribute positively to daily nutrient intake and is primarily a source of energy from sugars.
Health benefits
What the nutrients in pepsi cola 16 fluid ounce aluminum can actually do for you, grounded in established dietary science.
Hydration Support
While not the optimal choice, 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. For individuals who struggle to drink enough plain water, an occasional sweetened beverage like this can help meet fluid needs, though it should not be the primary source of hydration due to its sugar content.
Source of Quick Energy
The sugar content in Pepsi Cola provides a rapid source of glucose, which can be quickly utilized by the body for energy. This can be relevant in specific situations, such as during prolonged physical activity or when a quick energy boost is needed. However, this energy comes without the accompanying fiber or micronutrients found in whole food sources, leading to a rapid rise and fall in blood sugar.
Temporary Mood Enhancement
For some individuals, the taste and caffeine content in Pepsi Cola can offer a temporary sense of alertness or pleasure. This can be a psychological benefit, providing a moment of enjoyment or a perceived boost in focus. It's important to recognize that this effect is transient and not a substitute for balanced nutrition or adequate rest.
Pepsi Cola 16 Fluid Ounce Aluminum Can receives a FoodScore of 17/100 (Avoid), primarily due to its high added sugar content and ultra-processed nature.
How to eat it
Pepsi Cola is typically consumed as a standalone beverage, often with meals, snacks, or as a refreshment. It is commonly served chilled and can be found in various settings, from fast food to home consumption. The standard serving size for this can is 16 fl oz (473 mL).
To reduce added sugar intake, consider diluting Pepsi Cola with plain or sparkling water.
Pairing Pepsi with a meal rich in fiber and protein can help moderate blood sugar response.
For a lower sugar alternative, swap Pepsi with unsweetened iced tea or water infused with fruit.
Limit consumption to occasional treats rather than a daily beverage choice to manage sugar intake.
Things to keep in mind
The primary caution with Pepsi Cola is its high added sugar content, largely from high fructose corn syrup and sugar. Regular consumption of sugar-sweetened beverages is associated with increased risk of dental caries, weight gain, and type 2 diabetes. The presence of phosphoric acid can also contribute to dental erosion over time. Individuals with diabetes or those managing blood sugar levels should be particularly mindful of this product's impact. The caffeine content, while not excessively high, may be a concern for children or individuals sensitive to stimulants, potentially affecting sleep or causing jitters. There are no common allergens declared on the label for this specific SKU.
Is Pepsi Cola 16 Fluid Ounce Aluminum Can healthy?
Based on its FoodScore of 17/100, Pepsi Cola is not considered a healthy beverage for regular consumption. It is an ultra-processed product high in added sugars and offers no significant vitamins, minerals, protein, or fiber. Its nutritional profile primarily consists of empty calories from sugar.
How does Pepsi Cola compare to Coca-Cola Classic?
Both Pepsi Cola and Coca-Cola Classic are similar in their nutritional profiles, being sugar-sweetened, ultra-processed beverages. They typically contain comparable amounts of added sugar and calories, and neither provides significant micronutrients. The choice between them often comes down to personal preference for flavor profile rather than nutritional advantage.
What is 'caramel color' in Pepsi Cola?
Caramel color is a food additive used to give Pepsi Cola its characteristic brown hue. It is produced by heating carbohydrates and is generally recognized as safe for consumption. However, it does not contribute any nutritional value to the beverage and is part of what makes this product ultra-processed.
What is a reasonable portion size for Pepsi Cola?
The serving size for this product is 16 fl oz (473 mL). However, to minimize the intake of added sugars, a more reasonable portion for occasional consumption might be a smaller amount, such as 8 fl oz. This helps to limit sugar consumption while still allowing for enjoyment.
Can I drink Pepsi Cola if I am trying to lose weight?
While technically possible, regularly consuming Pepsi Cola can make weight management more challenging due to its high calorie content from added sugars without providing satiety. Beverages like this contribute 'empty calories' that do not fill you up, potentially leading to increased overall calorie intake. Opting for water or unsweetened beverages is generally recommended for weight loss.