Pepsi Cola (6 - 24 Fl Oz) receives a FoodScore of 17/100 (Avoid). The primary factor driving this low score is its **high content of added sugars**.
Pepsi Cola scores 17/100, indicating it is an 'Avoid' choice.
This product contains 7.83g of added sugar per 100g, contributing significantly to its low score.
As a NOVA class 4 food, Pepsi Cola is considered ultra-processed.
Compared to plain sparkling water, Pepsi Cola offers no beneficial macronutrients or micronutrients.
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
7.83g
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 receives a FoodScore of 17 out of 100, placing it in the 'Avoid' category. This score is largely influenced by its nutritional profile, which is characterized by a significant amount of added sugar and a lack of beneficial nutrients. The product contains 7.83g of added sugar per 100g, a factor that incurs an 8-point penalty in the FoodScore calculation. Furthermore, the presence of both high fructose corn syrup and sugar as primary sweeteners contributes to its classification as an 'empty calorie' food, resulting in a 15-point penalty. The formulation of Pepsi, including its multiple ingredients and processing steps, categorizes it as a NOVA class 4 food, indicating it is ultra-processed, which adds a further 10-point penalty. Unlike the reference baseline of plain sparkling water or unsweetened iced tea, Pepsi Cola provides no protein, fiber, healthy fats, or essential vitamins and minerals, making it a beverage that offers minimal nutritional value.
Health benefits
What the nutrients in pepsi cola (6 - 24 fl oz) 144 fluid ounce 6 pack plastic bottles actually do for you, grounded in established dietary science.
Hydration Support
While not a primary source of hydration due to its sugar content, Pepsi Cola can contribute to fluid intake when consumed in moderation. For individuals who struggle with drinking plain water, an occasional sweetened beverage like this might encourage hydration, especially in situations where other options are unavailable. However, it is important to balance this with water or unsweetened drinks to avoid excessive sugar consumption.
Energy Boost
The sugar and caffeine content in Pepsi Cola can provide a temporary energy boost. For individuals needing a quick source of readily available carbohydrates, such as during prolonged physical activity or when experiencing a sudden dip in energy, this product can offer a rapid caloric intake. This effect is short-lived and should not replace balanced meals or sustainable energy sources.
Occasional Indulgence
For some, Pepsi Cola serves as an occasional treat or indulgence. In a balanced dietary pattern, there can be room for foods and beverages that are enjoyed for their taste rather than their nutritional density. Consuming this product mindfully and infrequently can be part of a flexible approach to eating, provided overall dietary choices prioritize nutrient-rich options.
Pepsi Cola (6 - 24 Fl Oz) receives a FoodScore of 17/100 (Avoid). The primary factor driving this low score is its high content of added sugars.
How to eat it
Pepsi Cola is typically consumed as a standalone beverage, often alongside meals, snacks, or as a refreshment. Its sweet taste and carbonation make it a popular choice for social gatherings or as a quick pick-me-up. The standard serving size is 12 fl oz.
To reduce overall sugar intake, consider diluting Pepsi Cola with sparkling water or ice.
Pairing Pepsi with a meal rich in protein and fiber can help moderate blood sugar response compared to consuming it alone.
For a similar carbonated experience with less sugar, opt for unsweetened sparkling water with a squeeze of lemon or lime.
Limit consumption to occasional treats rather than a daily beverage choice to align with dietary guidelines.
If seeking a caffeinated beverage, consider unsweetened coffee or tea as alternatives with fewer added sugars.
Things to keep in mind
The primary caution with Pepsi Cola relates to its high content of added sugars, specifically high fructose corn syrup and sugar. Regular consumption of sugar-sweetened beverages is associated with an increased risk of dental caries, weight gain, and an elevated risk of developing type 2 diabetes. Individuals managing blood sugar levels, such as those with diabetes or pre-diabetes, should exercise particular caution due to the rapid impact of these sugars. The presence of caffeine may also be a concern for sensitive individuals, children, or pregnant women, potentially leading to sleep disturbances or increased heart rate. The caramel color used in Pepsi may contain 4-methylimidazole (4-MeI), a compound that some studies have raised concerns about, though regulatory bodies generally consider current exposure levels safe.
Pepsi Cola receives a FoodScore of 17/100, indicating it is not considered a healthy choice. It provides minimal nutritional value, offering no protein, fiber, or essential vitamins and minerals. Its primary contribution is added sugars and calories, which should be consumed in moderation as part of a balanced diet.
How does Pepsi Cola compare to other sodas?
Compared to other full-sugar sodas like Coca-Cola Classic, Pepsi Cola has a similar nutritional profile, primarily characterized by high added sugar content and minimal micronutrients. Both are classified as ultra-processed beverages and are best consumed occasionally. Diet sodas, such as Diet Coke, would differ by containing artificial sweeteners instead of sugar.
What is high fructose corn syrup?
High fructose corn syrup is a sweetener derived from corn starch. It is chemically similar to sugar (sucrose) and is used in many processed foods and beverages, including Pepsi Cola. From a nutritional standpoint, its impact on the body is comparable to that of other added sugars.
What is a reasonable portion size for Pepsi Cola?
A reasonable portion size for Pepsi Cola, given its nutritional profile, would be an occasional 12 fl oz serving. Limiting intake to infrequent occasions helps manage overall added sugar consumption, aligning with dietary guidelines that recommend minimizing calories from added sugars.
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 not an ideal beverage for weight management. Consuming sugar-sweetened beverages regularly can contribute to excess calorie intake. Opting for water or unsweetened beverages is generally recommended for those managing their weight.
Does Pepsi Cola contain artificial colors?
Yes, Pepsi Cola contains caramel color, which is an additive used for its brown hue. While generally recognized as safe by regulatory bodies, some individuals prefer to limit their intake of artificial or added colors. The ingredient list specifies 'caramel color' without further detail.