Pepsi Cola receives a FoodScore of 17/100 (Avoid). The primary driver for this low score is the **high amount of added sugar** and its classification as an ultra-processed beverage.
Pepsi Cola scores 17/100, indicating it is an 'Avoid' choice according to FoodScore guidelines.
This product contains 7.84g of added sugar per 100g, contributing significantly to its low score.
Classified as NOVA class 4, Pepsi Cola is an ultra-processed beverage with minimal nutritional value.
Compared to plain sparkling water, Pepsi Cola offers no beneficial nutrients and a high sugar load.
Consider this beverage for occasional consumption rather than a regular part of your diet.
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
7.84g
16% of Daily Value
Sodium
8.99mg
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 earns a FoodScore of 17 out of 100, placing it in the 'Avoid' category. This score is largely due to its nutritional profile, which is dominated by added sugars and a lack of beneficial nutrients. Per 100g, this product contains 7.84g 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 content. Furthermore, as a beverage classified under NOVA class 4, it is considered ultra-processed, leading to an additional -10 point penalty. The absence of protein, fiber, and essential micronutrients like potassium, calcium, and iron means it provides minimal nutritional value, resulting in a -15 point penalty for 'empty calories.' In contrast to a baseline like plain sparkling water or unsweetened iced tea, Pepsi Cola offers no vitamins or minerals and instead contributes a substantial amount of added sugar to the diet.
Health benefits
What the nutrients in pepsi cola (6 - 16.9 fluid ounce) 101.4 fluid ounce 6 pack plastic bottles actually do for you, grounded in established dietary science.
Provides a Source of Hydration
While not the most nutrient-dense option, Pepsi Cola does 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 consume enough plain water, an occasional serving of Pepsi can help meet daily fluid needs, though it should not be the primary source of hydration.
Offers Quick Energy
The simple sugars present in Pepsi Cola, such as high fructose corn syrup and sugar, are rapidly absorbed by the body. This can provide a quick burst of energy, which might be useful in specific situations requiring an immediate energy boost. However, this energy is short-lived and not sustained, often leading to a subsequent energy crash due to the lack of fiber or protein to slow absorption.
Can Be Part of a Balanced Diet in Moderation
For individuals who enjoy the taste, Pepsi Cola can be included in a balanced diet when consumed in strict moderation. It is important to account for its contribution to daily added sugar intake and ensure that the majority of beverages consumed are water, unsweetened tea, or other nutrient-rich options. Occasional consumption allows for enjoyment without significantly impacting overall dietary quality.
Pepsi Cola receives a FoodScore of 17/100 (Avoid). The primary driver for this low score is the high amount of added sugar and its classification as an ultra-processed beverage.
How to eat it
Pepsi Cola is typically consumed as a standalone beverage, often alongside meals or as a refreshment. The serving size of 16.9 fl oz is a common individual portion. Due to its high sugar content, it's important to consider how it fits into your overall daily intake.
To reduce added sugar intake, consider diluting Pepsi Cola with plain sparkling water or ice.
Pairing this beverage with a meal rich in fiber and protein can help moderate blood sugar response.
Limit consumption to occasional treats rather than a daily beverage choice to manage sugar intake.
For a similar carbonated experience without the added sugar, opt for unsweetened sparkling water with a squeeze of lemon or lime.
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 increased risk of dental caries and can contribute to excess calorie intake, potentially leading to weight gain. The presence of caramel color is also noted, which some individuals may choose to limit in their diet. The caffeine content, while not excessively high, should be considered by individuals sensitive to caffeine, including children and pregnant women. There are no common allergens declared on the label for this product.
Pepsi Cola receives a FoodScore of 17/100, indicating it is not considered a healthy choice. It is an ultra-processed beverage high in added sugars and provides no significant vitamins, minerals, protein, or fiber. For optimal health, it is recommended to limit consumption of such beverages.
How does Pepsi Cola compare to Coca-Cola?
Both Pepsi Cola and Coca-Cola are similar in their nutritional profile, being sugar-sweetened, ultra-processed beverages. They typically contain comparable amounts of added sugar and offer minimal nutritional benefits. From a FoodScore perspective, both would likely receive low scores due to their high sugar content and lack of essential nutrients.
What is high fructose corn syrup?
High fructose corn syrup is a sweetener derived from corn starch that has been processed to convert some of its glucose into fructose. It is commonly used in many processed foods and beverages, including Pepsi Cola, as a less expensive alternative to sugar. Nutritionally, it is similar to table sugar, providing calories and contributing to added sugar intake.
What is a reasonable portion size for Pepsi Cola?
The declared serving size is 16.9 fl oz (500 mL), which is a standard individual bottle. Given its high added sugar content, a more reasonable portion for occasional consumption might be half of this serving, or a smaller can, to reduce sugar intake. Prioritizing water or unsweetened beverages for daily hydration is recommended.
Can Pepsi Cola be part of a weight management plan?
Due to its high calorie and added sugar content with no satiety-promoting nutrients like protein or fiber, Pepsi Cola is generally not recommended for regular consumption in a weight management plan. The 'empty calories' it provides can contribute to excess calorie intake without promoting fullness. Opting for water or diet beverages would be more aligned with weight management goals.