How Many Calories in a Can of Pop

A standard 330ml can of regular pop (also called fizzy drink or soft drink) typically contains between 130 and 150 calories, depending on the brand and flavour. Most of these calories come from added sugar, not fat or protein. For example, a can of Coca-Cola has 139 calories, while a can of Fanta Orange contains around 146 calories.

These drinks are essentially a mixture of carbonated water, high-sugar syrup or sucrose, flavouring, and acidity regulators making them calorie-rich but nutrient-poor.

Sugar Content and Energy Load

The calorie count of pop comes directly from the sugar content. A single can of full-sugar pop usually contains around 35–40 grams of sugar, which equates to 7–10 teaspoons. That’s more than the recommended daily limit for free sugars for both adults and children in the UK, which is no more than 30g per day.

The glycaemic index of sugary pop is very high. It causes a rapid spike in blood glucose, followed by an energy crash — which is why you may feel energised briefly and then sluggish or hungry soon after. Unlike food, drinks like pop don’t trigger strong satiety signals, so they don’t keep you full, even though they add significant calories.

Popular Brands and Their Calorie Counts

Here are the typical calorie counts per 330ml can of some well-known UK fizzy drinks:

• Coca-Cola Original – 139 kcal
• Pepsi Regular – 150 kcal
• Fanta Orange – 146 kcal
• Dr Pepper – 139 kcal
• Lilt – 142 kcal
• 7UP – 138 kcal

Although flavours and formulations can vary slightly, all full-sugar fizzy drinks fall within the 130–150 calorie range per can.

Low-Calorie and Zero-Calorie Options

Most brands now offer low-sugar or zero-sugar versions, such as Coca-Cola Zero, Diet Pepsi, or Sprite Zero. These typically contain 1–5 calories per can, making them virtually calorie-free. The sweeteners used, such as aspartame, acesulfame-K, or sucralose provide a similar sweetness profile without the sugar and associated calories.

Although these drinks don’t contribute to energy intake, they may still trigger sweet cravings in some individuals. Research on long-term use is ongoing, but from a calorie perspective, they’re a significantly better choice if you're watching your weight or managing blood sugar.

How Pop Impacts Your Diet

Because it delivers calories without fullness, pop is one of the leading sources of hidden sugar in modern diets. Drinking one can of pop per day without cutting calories elsewhere can lead to weight gain over time. If you drink multiple cans per week, those calories add up fast, three cans a week equals around 450 extra calories, which over time could add up to weight gain if not offset.

For those aiming to lose weight or improve health, switching from full-sugar to zero-sugar pop or better yet, to sparkling water or unsweetened drinks is a powerful step.

Healthier Alternatives

If you're trying to reduce calorie intake but still want a fizzy option, try sparkling water with lemon or lime, herbal iced teas, or flavoured waters with no added sugar. These offer the sensory satisfaction of bubbles without the calorie hit. Even a cold-brew coffee or black tea can be a satisfying substitute with minimal or no calories.

It’s not just about calorie counting it’s about reducing empty calories and making room for nutrient-dense foods that fuel your body better.

Liquid Calories Often Go Unnoticed

One of the biggest issues with pop is that people don’t register liquid calories the same way as food. Studies consistently show that calories from drinks are less likely to trigger fullness or cause people to reduce their food intake later on. So even though a can of pop has the same calories as a small chocolate bar or a slice of toast, it’s rarely treated like a snack, it's simply consumed on the side, and those extra calories go unnoticed.

Over time, this can lead to steady weight gain, especially if you're drinking pop daily or alongside high-calorie meals.

High Fructose Intake and Metabolic Impact

Most full-sugar soft drinks contain high levels of fructose, either as part of sucrose (table sugar) or in the form of glucose-fructose syrup. Excessive fructose intake especially from sugary drinks has been linked to increased fat storage, insulin resistance, and fatty liver changes, particularly when consumed regularly.

The problem isn’t just calories it’s how those calories behave in the body, especially when they come in liquid form and bypass hunger regulation.

Pop vs Other Sugary Drinks

It’s helpful to compare a can of pop to other drinks with similar calories to show perspective. For example:

• A fruit smoothie (250ml) might contain 140–180 calories but offers fibre, vitamins, and antioxidants.
• A milkshake (small) often ranges from 200–300 calories, depending on ingredients.
• A glass of orange juice (250ml) contains around 110 calories but also includes vitamin C and potassium.

What sets pop apart is that it offers none of these benefits, just sugar, fizz, and flavour. This makes it a prime example of an "empty calorie" food.

Sugar Tax and Reformulation in the UK

Since the introduction of the UK sugar tax (Soft Drinks Industry Levy) in 2018, many brands have reduced the sugar content in their drinks to avoid the higher tax rate. This means some full-sugar drinks now have slightly fewer calories than before, but they still often exceed 30g of sugar per can. Brands may market this as "reduced sugar," but it doesn't necessarily mean the product is low in calories only that it's slightly less high than before.

Can Size Matters

Although the standard can is 330ml, many drinks are now sold in larger portions such as 500ml bottles or even 1-litre family sizes. A 500ml bottle of regular cola contains around 210 calories and drinking that daily is the equivalent of eating an extra 1,470 calories per week more than half a day’s worth of energy for most people.

This makes portion awareness just as important as calorie awareness when it comes to soft drinks.

Summary

A standard 330ml can of pop contains between 130 and 150 calories, nearly all of which come from sugar. While sweet and refreshing, these drinks deliver quick energy without nutrition or satiety, making them easy to overconsume. If you're managing weight, blood sugar, or overall health, reducing or replacing sugary pop with zero-calorie alternatives can have a noticeable impact. Being aware of how much energy you're drinking not just eating is essential for long-term dietary control.