PEPSI TRUE COLA scores 21/100 (Avoid) due to its classification as an ultra-processed beverage and its significant contribution of added sugar. This PEPSI TRUE product offers minimal nutritional value.
PEPSI TRUE COLA receives a FoodScore of 21/100, indicating it should be avoided.
It contains 5.05g of added sugar per 100g, contributing to its low score.
Classified as NOVA 4, this beverage is an ultra-processed food with minimal nutritional benefits.
Compared to plain sparkling water, PEPSI TRUE COLA offers no essential nutrients.
Best consumed infrequently and in small portions due to its added sugar content.
Scores -11 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
5.05g
10% of Daily Value
Sodium
9.01mg
0% of Daily Value
+
What it brings to the table
Nothing notable — but nothing harmful either.
−
What holds it back
Added sugar (5.0g)-4
Ultra-processed (NOVA 4)-10
Empty calories-15
Why it scores 21
PEPSI TRUE COLA receives a FoodScore of 21 out of 100, placing it in the 'Avoid' category. This score is primarily driven by significant penalties related to its formulation. The product is classified as NOVA 4, indicating it is ultra-processed, which incurs a substantial 10-point penalty. Additionally, it contains 5.05g of added sugar per 100g, resulting in a 4-point penalty. The absence of beneficial nutrients such as protein, fiber, and essential vitamins and minerals leads to a 15-point penalty for 'empty calories'. Despite the presence of purified stevia leaf extract, the primary sweetener is still sugar, contributing to the added sugar penalty. There are no bonuses for beneficial components like fiber or protein. Compared to a baseline of plain sparkling water or unsweetened iced tea, PEPSI TRUE COLA provides calories and sugar without the hydration or micronutrients found in less processed alternatives.
Health benefits
What the nutrients in pepsi true cola actually do for you, grounded in established dietary science.
Provides Hydration
PEPSI TRUE COLA, like other beverages, contributes to your daily fluid intake. Maintaining adequate hydration is essential for numerous bodily functions, including temperature regulation, nutrient transport, and organ function. While this product does provide water, it also comes with added sugars and other ingredients, making it a less ideal choice for primary hydration compared to plain water.
Source of Caffeine
This beverage contains caffeine, a stimulant that can temporarily increase alertness and reduce perceived fatigue. For individuals seeking a mild stimulant effect, PEPSI TRUE COLA can serve this purpose. However, it's important to be mindful of total daily caffeine intake from all sources, especially for those sensitive to its effects.
Alternative to Full-Sugar Sodas
PEPSI TRUE COLA uses purified stevia leaf extract in combination with sugar, which may result in slightly fewer calories and added sugars compared to traditional full-sugar colas. For individuals looking to incrementally reduce their sugar intake from sodas while still enjoying a similar flavor profile, this product could be a transitional option, though it still contains significant added sugar.
PEPSI TRUE COLA scores 21/100 (Avoid) due to its classification as an ultra-processed beverage and its significant contribution of added sugar. This PEPSI TRUE product offers minimal nutritional value.
How to eat it
PEPSI TRUE COLA is typically consumed as a standalone beverage, often with meals or as a refreshment. A common portion is one can. Given its added sugar content, it's best enjoyed in moderation rather than as a daily staple.
Consider enjoying PEPSI TRUE COLA as an occasional treat rather than a regular beverage choice.
Pairing this cola with a nutrient-dense meal can help balance its impact on your overall diet.
To reduce sugar intake, try diluting a portion of PEPSI TRUE COLA with plain sparkling water.
For daily hydration, prioritize water, unsweetened tea, or plain sparkling water over sugary beverages.
Things to keep in mind
Consumers should be aware of the added sugar content in PEPSI TRUE COLA, as excessive intake can contribute to various health concerns. The presence of caramel color is also noted, an additive that some individuals choose to limit in their diet. Due to its caffeine content, children and individuals sensitive to caffeine should consume this product with caution. There are no declared allergens in this specific formulation, but those with sensitivities to phosphoric acid or natural flavors may wish to consult with a healthcare professional.
PEPSI TRUE COLA is not considered a healthy beverage. It scores 21/100, primarily due to being an ultra-processed food and containing added sugar. It provides minimal essential nutrients and is best consumed infrequently.
How does PEPSI TRUE COLA compare to Coca-Cola Classic?
Compared to Coca-Cola Classic, PEPSI TRUE COLA also contains added sugar and is an ultra-processed beverage. While PEPSI TRUE COLA uses purified stevia leaf extract alongside sugar, both products are similar in their low nutritional value and high added sugar content, making them suitable for occasional consumption.
What is 'purified stevia leaf extract' in PEPSI TRUE COLA?
Purified stevia leaf extract is a high-intensity sweetener derived from the stevia plant. In PEPSI TRUE COLA, it is used in combination with sugar to provide sweetness, potentially reducing the overall sugar content compared to a full-sugar soda, though sugar remains a primary ingredient.
What is a reasonable portion size for PEPSI TRUE COLA?
A reasonable portion size for PEPSI TRUE COLA is typically one can. However, due to its added sugar and ultra-processed nature, it is recommended to consume this product in moderation as an occasional treat rather than a regular part of your diet.
Does PEPSI TRUE COLA contain artificial sweeteners?
PEPSI TRUE COLA uses purified stevia leaf extract, which is a plant-derived sweetener, not an artificial sweetener like aspartame or sucralose. It is combined with sugar to achieve its taste profile.