Cola Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of cola contains 42 calories, 0g protein, 10.6g carbs, and 0g fat. Cola is a good source of essential vitamins and minerals.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 42 kcal | 2% |
| Protein | 0.00g | 0% |
| Carbohydrates | 10.6g | 4% |
| Total Fat | 0.00g | 0% |
| Sodium | 4.0mg | 0% |
Is Cola Good for You?
Cola is a low-calorie beverage with 42 kcal per 100g, contributing just 2% of your daily caloric needs. It contains 10.6g of carbohydrates (4% DV) and minimal sodium at 4mg (0% DV). However, cola is primarily sugar-based and lacks significant vitamins, minerals, or protein, making it more of an occasional treat than a nutritious staple.
Key Health Benefits of Cola
Low in calories: At just 42 kcal per 100g, cola is a lightweight beverage option if you’re monitoring total energy intake throughout the day.
Minimal sodium content: With only 4mg of sodium per 100g, cola doesn’t contribute meaningfully to daily sodium limits and is suitable for those managing salt intake.
Quick carbohydrate source: The 10.6g of carbohydrates per 100g can provide rapid energy, though most comes from added sugars rather than complex carbs.
Caffeine content: Traditional cola contains caffeine, which may enhance mental alertness and physical performance in moderate amounts.
Hydration component: Despite its sugar content, cola does contribute to daily fluid intake when consumed as part of a balanced diet.
How Does Cola Compare?
Cola is lighter in calories than many fruit juices, which typically contain 40-60 kcal per 100g along with similar carbohydrate levels. What sets cola apart is its minimal nutritional density—it delivers carbohydrates and caffeine without the fiber, vitamins, or minerals found in whole fruits or vegetable-based beverages.
Frequently Asked Questions
How many calories is in cola?
Cola contains 42 kcal per 100g, or roughly 100-140 calories in a typical 8-12 oz serving depending on the brand and whether it’s regular or diet cola.
Is cola good for weight loss?
Regular cola is not ideal for weight loss due to its high sugar content and empty calories, though diet or zero-sugar versions eliminate carbs and calories. For sustained weight loss, water, unsweetened tea, or other low-calorie beverages are better choices.
What is the carbohydrate content in cola?
Cola contains 10.6g of carbohydrates per 100g, representing 4% of the daily recommended intake, with the vast majority coming from added sugars.
Can I drink cola on a keto diet?
Regular cola is not keto-friendly because it contains 10.6g of carbs per 100g, far exceeding the typical 20-50g daily carb limit. Diet cola or zero-sugar versions are compatible with keto since they contain minimal to zero carbohydrates.
How should I store cola to keep it fresh?
Store cola in a cool, dark place away from direct sunlight to prevent flavor degradation and maintain carbonation. Once opened, consume within 3-4 days for optimal taste and carbonation, keeping the cap tightly sealed between servings.
How to Track Cola Nutrition with Gram
The Gram app makes logging cola effortless—simply scan the barcode with our AI food scanner or search by name to instantly pull complete nutrition data. You’ll see how cola’s 42 kcal and 10.6g carbs fit into your daily macros, making it easy to balance indulgences with your overall nutrition goals.
Frequently Asked Questions
How many calories is in cola?
Cola contains 42 kcal per 100g, or roughly 100-140 calories in a typical 8-12 oz serving depending on the brand and whether it's regular or diet cola.
Is cola good for weight loss?
Regular cola is not ideal for weight loss due to its high sugar content and empty calories, though diet or zero-sugar versions eliminate carbs and calories. For sustained weight loss, water, unsweetened tea, or other low-calorie beverages are better choices.
What is the carbohydrate content in cola?
Cola contains 10.6g of carbohydrates per 100g, representing 4% of the daily recommended intake, with the vast majority coming from added sugars.
Can I drink cola on a keto diet?
Regular cola is not keto-friendly because it contains 10.6g of carbs per 100g, far exceeding the typical 20-50g daily carb limit. Diet cola or zero-sugar versions are compatible with keto since they contain minimal to zero carbohydrates.
How should I store cola to keep it fresh?
Store cola in a cool, dark place away from direct sunlight to prevent flavor degradation and maintain carbonation. Once opened, consume within 3-4 days for optimal taste and carbonation, keeping the cap tightly sealed between servings.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track cola and thousands of other foods with the Gram app.