Pepsi Cola 7.5 fluid Ounce Aluminum Can scores 17/100 (Avoid) on FoodScore, primarily due to its **high added sugar content** and classification as an **ultra-processed beverage**.
Pepsi Cola scores 17/100, indicating it is an item to avoid for regular consumption.
This product contains 7.84g of added sugar per 100g, contributing significantly to its low score.
As a NOVA class 4 food, it is considered ultra-processed with minimal nutritional value.
Compared to plain sparkling water, Pepsi Cola offers no beneficial micronutrients.
Consider this product for occasional consumption rather than a daily beverage choice.
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
8.98mg
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 7.5 fluid Ounce Aluminum Can receives a FoodScore of 17/100, placing it in the 'Avoid' category. This low score is primarily driven by its nutritional profile, which includes 7.84g of added sugar per 100g. This significant amount of added sugar incurs an 8-point penalty. Furthermore, the product is classified as NOVA class 4, indicating it is an ultra-processed food, which results in a 10-point penalty. The absence of protein, fiber, and beneficial micronutrients like potassium, calcium, and vitamins (all 0% DV) contributes to it being considered a source of empty calories, leading to an additional 15-point penalty. Ingredients such as high fructose corn syrup and sugar are primary contributors to the high added sugar content. Compared to a baseline of plain sparkling water or unsweetened iced tea, Pepsi Cola lacks the hydration benefits without the added sugars or artificial ingredients.
Health benefits
What the nutrients in pepsi cola 7.5 fluid ounce aluminum can actually do for you, grounded in established dietary science.
Provides a Source of Quick Energy
Pepsi Cola contains both high fructose corn syrup and sugar, which are simple carbohydrates. These sugars are rapidly absorbed into the bloodstream, providing a quick source of energy. This can be useful in situations requiring an immediate energy boost, such as during intense physical activity or to alleviate symptoms of low blood sugar in non-diabetic individuals. However, this energy is short-lived and not sustained.
Offers Hydration in a Sweetened Form
While not the most optimal choice, Pepsi Cola does contribute to fluid intake, which is essential for hydration. For individuals who struggle to drink plain water, a sweetened beverage like Pepsi can help meet daily fluid requirements, especially in contexts where other options are unavailable or unappealing. However, it's important to balance this with less-sweetened hydration sources.
Can Be Part of a Balanced Diet in Moderation
Despite its low FoodScore, Pepsi Cola can be consumed as an occasional treat within an otherwise balanced and nutrient-dense diet. The key is portion control and infrequency. For individuals who enjoy the taste, incorporating a small can of Pepsi infrequently does not necessarily undermine overall dietary health, provided the majority of their intake comes from whole, unprocessed foods.
Pepsi Cola 7.5 fluid Ounce Aluminum Can scores 17/100 (Avoid) on FoodScore, primarily due to its high added sugar content and classification as an ultra-processed beverage.
How to eat it
Pepsi Cola 7.5 fluid Ounce Aluminum Can is typically consumed as a standalone beverage, often alongside meals, snacks, or as a refreshment. Its small size makes it a common choice for single servings. However, its high sugar content means it's best enjoyed in moderation.
Consider pairing Pepsi with a fiber-rich snack like an apple or a handful of nuts to help mitigate the rapid sugar spike.
Use the 7.5 fl oz can as a built-in portion control to avoid overconsumption of added sugars.
For daily hydration, prioritize water, unsweetened tea, or sparkling water, reserving Pepsi for occasional indulgence.
If you enjoy the flavor, try diluting Pepsi with sparkling water to reduce the sugar per serving while still getting some taste.
Store in a cool, dry place and serve chilled for the best experience, but remember it's not a primary source of nutrition.
Things to keep in mind
The primary caution with Pepsi Cola is its high content of added sugar, specifically from high fructose corn syrup and sugar. Regular consumption of high-sugar beverages is associated with increased risk of dental caries, weight gain, and an elevated risk of developing type 2 diabetes. The presence of caramel color is also notable, as some types of caramel color contain 4-methylimidazole (4-MeI), a compound that has raised some health concerns. Phosphoric acid can contribute to dental erosion over time. Due to the caffeine content, individuals sensitive to stimulants, including children and pregnant women, should consume this product cautiously. There are no common allergens declared on the label.
Is Pepsi Cola 7.5 fluid Ounce Aluminum Can healthy?
Based on its FoodScore of 17/100, Pepsi Cola 7.5 fluid Ounce Aluminum Can is not considered a healthy choice for regular consumption. It is an ultra-processed beverage with significant added sugar and no beneficial micronutrients. It provides calories without essential vitamins, minerals, protein, or fiber.
How does Pepsi Cola compare to other sodas?
Compared to other full-sugar sodas like Coca-Cola, Pepsi Cola has a similar nutritional profile, being high in added sugars and classified as ultra-processed. Both offer minimal nutritional value and are best consumed in moderation. For a healthier alternative, consider unsweetened beverages like plain sparkling water.
What is 'natural flavor' in Pepsi Cola?
The term 'natural flavor' on an ingredient list, including in Pepsi Cola, refers to flavorings derived from natural sources like spices, fruits, vegetables, or plants. While derived from natural sources, these flavors are often processed and added to enhance taste, contributing to the product's ultra-processed classification.
What is a reasonable portion size for Pepsi Cola?
The 7.5 fluid ounce can of Pepsi Cola represents a single serving and is a good example of portion control. Given its high added sugar content, consuming just one of these smaller cans occasionally is a more reasonable approach than larger servings, helping to limit sugar intake.
Can I drink Pepsi Cola if I have diabetes?
Individuals with diabetes should generally avoid or severely limit consumption of Pepsi Cola due to its high added sugar content. The sugars can cause a rapid increase in blood glucose levels. It is best to consult with a healthcare professional or registered dietitian for personalized dietary advice regarding sweetened beverages.