Pepsi Cola scores 17/100 (Avoid) due to its significant **added sugar** content and classification as an **ultra-processed beverage**.
Pepsi Cola receives a FoodScore of 17/100, indicating it is an 'Avoid' choice.
Each 100g contains 7.83g of added sugar, contributing significantly to its low score.
This product is classified as NOVA 4, meaning it is an ultra-processed food.
Compared to plain sparkling water, Pepsi Cola offers no beneficial micronutrients.
Consider this beverage for occasional consumption rather than a daily staple.
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 earns a FoodScore of 17 out of 100, primarily driven by its nutritional profile, which is high in added sugars and lacks beneficial nutrients. The product contains 7.83g of added sugar per 100g, a factor that incurs an 8-point penalty in the FoodScore system. Furthermore, its classification as a NOVA 4 food, indicating it is ultra-processed, results in a substantial 10-point deduction. The absence of protein, fiber, and essential micronutrients like potassium, calcium, and vitamins (D, B12, Folate, C, A) leads to an additional 15-point penalty for 'empty calories.' While Pepsi contains no fat or sodium that would negatively impact the score, the presence of high fructose corn syrup and sugar as primary sweeteners, along with other ingredients like caramel color and phosphoric acid, contributes to its overall low nutritional density. In contrast, a reference baseline like plain sparkling water or unsweetened iced tea contains no added sugars or ultra-processed ingredients, offering a significantly different nutritional profile.
Health benefits
What the nutrients in pepsi cola (8 - 12 fluid ounce) 96 fluid ounce 8 pack plastic bottles actually do for you, grounded in established dietary science.
Provides a Source of Quick Energy
Pepsi Cola, with its content of high fructose corn syrup and sugar, can provide a rapid source of energy. This can be useful in situations requiring an immediate glucose boost, such as during intense physical activity or to quickly alleviate symptoms of low blood sugar. However, it is important to note that this energy comes without accompanying nutrients like fiber or protein, which would typically help to moderate blood sugar response.
Offers Hydration in Specific Contexts
While not the most nutrient-dense option, Pepsi Cola does contribute to fluid intake, which is essential for hydration. In situations where other beverages are unavailable or unappealing, and hydration is the primary concern, a carbonated soft drink can help meet fluid needs. It is crucial to balance this with water and other unsweetened beverages for optimal hydration and health.
Can Serve as an Occasional Indulgence
For individuals who enjoy the taste, Pepsi Cola can be incorporated into a diet as an occasional treat. The enjoyment derived from consuming a preferred beverage can contribute to overall dietary satisfaction. The key is moderation and ensuring that such indulgences do not displace more nutrient-dense food and beverage choices in the regular diet.
Pepsi Cola scores 17/100 (Avoid) due to its significant added sugar content and classification as an ultra-processed beverage.
How to eat it
Pepsi Cola is typically consumed as a standalone beverage, often alongside meals, snacks, or as a refreshment. It is commonly served chilled and is a popular choice for social gatherings or as a convenient thirst quencher. Standard serving sizes are usually 12 fluid ounces.
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 mitigate the rapid blood sugar spike from its sugar content.
For a more balanced beverage choice, consider unsweetened iced tea or water with a slice of lemon as an alternative to Pepsi.
Limit consumption to occasional treats rather than a daily beverage to manage overall sugar intake.
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 beverages high in added sugars can contribute to an increased risk of dental caries, weight gain, and may impact blood sugar regulation, particularly for individuals with diabetes or those at risk. The presence of caramel color has been a subject of discussion regarding potential health effects, though current regulatory bodies consider it safe at typical consumption levels. The caffeine content should also be noted for individuals sensitive to stimulants, including children and pregnant women. This product does not contain common allergens like milk, soy, wheat, tree nuts, peanuts, or egg.
Pepsi Cola scores 17/100 on FoodScore, indicating it is not considered a healthy choice. Its nutritional profile is characterized by a high amount of added sugar and a lack of essential nutrients like protein, fiber, and vitamins. It is classified as an ultra-processed beverage.
How does Pepsi Cola compare to Coca-Cola?
Both Pepsi Cola and Coca-Cola are similar in their nutritional profiles, being sugar-sweetened, ultra-processed beverages. They typically contain comparable amounts of added sugar and calories per serving. Neither provides significant amounts of beneficial nutrients, making them similar in their FoodScore ratings.
What is high fructose corn syrup, and is it bad for me?
High fructose corn syrup is a sweetener derived from corn starch, used in many processed foods and beverages, including Pepsi. From a nutritional standpoint, it is metabolized similarly to table sugar. Excessive intake of any added sugar, including high fructose corn syrup, is associated with negative health outcomes.
What is a reasonable portion size for Pepsi Cola?
A standard serving size for Pepsi Cola is 12 fluid ounces (355 mL). Given its high added sugar content, it is advisable to consume this product in moderation. Limiting intake to occasional servings rather than daily consumption aligns with dietary guidelines for added sugars.
Can Pepsi Cola be part of a balanced diet?
While Pepsi Cola can be included in a diet, it should be done so sparingly and in small portions due to its low nutritional value and high added sugar. A balanced diet prioritizes whole, unprocessed foods, and beverages like water, unsweetened tea, and coffee. Occasional consumption as an indulgence is generally acceptable within a healthy eating pattern.