Pepsi Cola 8 Fluid Ounce Aluminum Can receives a FoodScore of 17/100 (Avoid) primarily due to its **high added sugar content** and classification as an ultra-processed beverage.
Pepsi Cola scores 17/100, indicating it is an 'Avoid' choice according to FoodScore.
Each 100g serving contains 7.85g of added sugar, contributing significantly to its low score.
This product is classified as NOVA class 4, meaning it is an ultra-processed food.
Compared to plain sparkling water, Pepsi Cola offers minimal nutritional value.
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
7.85g
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 8 Fluid Ounce Aluminum Can receives a FoodScore of 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 product contains 7.85g of added sugar, which incurs a significant penalty of 8 points. The presence of high fructose corn syrup and sugar as primary sweeteners contributes directly to this high sugar load. Furthermore, its NOVA class 4 designation as an ultra-processed beverage results in a 10-point penalty. The product also receives a 15-point penalty for providing empty calories, as it offers no protein, fiber, healthy fats, or significant micronutrients. In contrast to a reference baseline like plain sparkling water, which provides hydration without added sugars or calories, Pepsi Cola offers minimal nutritional benefits and contributes to dietary sugar intake without essential nutrients.
Health benefits
What the nutrients in pepsi cola 8 fluid ounce aluminum can actually do for you, grounded in established dietary science.
Hydration Support in Specific Contexts
While not a primary source of hydration, Pepsi can contribute to fluid intake when other options are unavailable or unappealing. For individuals who struggle with plain water, a small portion of a flavored beverage might encourage hydration. However, it is important to balance this with the understanding that sugar-sweetened beverages should not be the main source of daily fluid intake due to their caloric and sugar content.
Temporary Energy Boost
The sugar and caffeine content in Pepsi can provide a temporary increase in energy and alertness. This effect is due to the rapid absorption of simple sugars and the stimulant properties of caffeine. For individuals needing a quick pick-me-up, this product can serve that purpose. However, the energy boost is often followed by a 'crash' as blood sugar levels normalize, and sustained energy is better achieved through balanced meals.
Flavor and Enjoyment
For many, Pepsi offers a familiar and enjoyable taste experience. Food and beverages contribute to overall well-being beyond just nutritional content, including pleasure and social aspects. Consuming a small portion of a preferred beverage can be part of a balanced diet, provided it is done in moderation and does not displace more nutrient-dense food choices.
Pepsi Cola 8 Fluid Ounce Aluminum Can receives a FoodScore of 17/100 (Avoid) primarily due to its high 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 refreshing drink. Common portion sizes vary, but an 8 fl oz can represents a single serving. The primary pitfall is overconsumption of added sugars when consumed regularly.
Pair with water: For every serving of Pepsi, drink an equal amount of water to help manage overall fluid balance and reduce total sugar intake.
Portion control: Stick to the 8 fl oz serving size and consider it an occasional treat rather than a daily beverage to limit added sugar consumption.
Meal accompaniment: Enjoy Pepsi with a balanced meal that includes fiber and protein to help moderate the glycemic response from the sugars.
Alternative swaps: When craving a fizzy drink, consider sparkling water with a squeeze of lemon or lime for a sugar-free alternative.
Things to keep in mind
The primary caution with Pepsi Cola is 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 type 2 diabetes and cardiovascular disease. The presence of phosphoric acid can also contribute to dental erosion over time. While the caffeine content (approximately 23mg per 8 fl oz can) is moderate, individuals sensitive to caffeine, including children and pregnant women, should monitor their intake. There are no common allergens declared in this product's ingredient list.
Based on its FoodScore of 17/100, Pepsi Cola is not considered a healthy choice for regular consumption. It provides minimal essential nutrients and is high in added sugars, contributing to empty calories. A healthy diet emphasizes nutrient-dense foods and beverages.
How does Pepsi Cola compare to Coca-Cola?
Nutritionally, Pepsi Cola and Coca-Cola are very similar. Both are sugar-sweetened, ultra-processed beverages high in added sugars and low in essential nutrients. While there might be slight variations in specific ingredients or flavor profiles, their overall impact on diet quality is comparable.
What is 'high fructose corn syrup' in Pepsi?
High fructose corn syrup is a sweetener derived from corn starch. It is chemically similar to table sugar (sucrose) and contributes to the high added sugar content and caloric load of Pepsi. It is a common ingredient in many processed foods and beverages.
How much Pepsi Cola can I drink daily?
Due to its high added sugar content, it is advisable to consume Pepsi Cola in moderation. The USDA Dietary Guidelines recommend limiting added sugar intake to less than 10% of daily calories. For most adults, this means occasional consumption rather than daily intake to stay within recommended limits.
Does Pepsi Cola contain artificial flavors?
The ingredient list for Pepsi Cola 8 Fluid Ounce Aluminum Can specifies 'natural flavor.' This indicates that the flavor components are derived from natural sources, although the exact composition of these natural flavors is not disclosed on the label.