Coca-Cola is one of the most recognisable soft drinks in the world. It’s sweet, fizzy and a regular part of daily life for many either with meals, on the go, or as a quick energy boost. But how many calories are in a can of Coca-Cola, and how does that impact your daily intake?

Calories per Can

A standard 330ml can of Coca-Cola contains 139 calories. This figure comes almost entirely from sugar, as the drink contains no fat, protein or fibre. It's important to note that while 139 calories might not seem excessive, it provides zero nutritional value beyond simple carbohydrates making it what’s known as “empty calories.”

For context, a 500ml bottle contains around 210 calories, and a 1.25-litre bottle has roughly 525 calories in total.

Sugar Content

The same 330ml can also contains 35 grams of sugar, which is equal to about 7 teaspoons. This is more than the NHS’s recommended daily limit for free sugars, which sits at 30 grams for adults. Consuming a single can already exceeds this amount, especially if other sources of sugar are consumed during the day.

This high sugar content is why Coca-Cola and other sugary drinks have come under scrutiny in recent years, leading to the UK sugar tax, which applies to drinks with more than 5g of sugar per 100ml.

Nutritional Breakdown

Here’s what a 330ml can of Coca-Cola offers:

  • Calories: 139
  • Sugar: 35g
  • Carbohydrates: 35g
  • Fat: 0g
  • Protein: 0g
  • Salt: 0g
  • Fibre: 0g

There are no vitamins, minerals, or fibre in regular Coca-Cola. It provides energy, but not nourishment.

Glycaemic Index and Blood Sugar Response

Coca-Cola has a very high glycaemic index, generally over 60, which means it spikes blood sugar levels rapidly. This leads to a quick burst of energy, followed by a crash. For individuals with diabetes, insulin resistance, or PCOS, this kind of sugar surge can cause complications or worsen metabolic control.

Frequent consumption of high-GI drinks can also increase the risk of type 2 diabetes, obesity, and fatty liver disease over time.

Health Impact and Dietary Considerations

While the calorie number in a single can isn’t extreme, the issue is frequency and lack of satiety. Drinking sugary drinks doesn’t make you feel full in the same way food does, so it’s easy to consume large amounts of energy without realising. Over time, this contributes to weight gain and poor dietary quality, particularly in children and teenagers.

For people trying to lose or maintain weight, soft drinks like Coca-Cola are often the first place to cut, because they offer no nutritional benefits and are easy to replace.

What’s in a Can of Coca-Cola?

A standard can of Coca-Cola in the UK typically contains, carbonated water, sugar, olour (Caramel E150d), phosphoric acid and natural flavourings, including caffeine

It does not contain preservatives, but the sugar and acidity can contribute to tooth decay if consumed frequently and without good oral hygiene.

Low-Calorie Alternatives

Coca-Cola offers Diet Coke and Coke Zero, both of which contain less than 2 calories per can, thanks to artificial sweeteners like aspartame and acesulfame K. These options are commonly chosen by people trying to reduce sugar and calorie intake, although the long-term effects of artificial sweeteners are still debated.

Switching to water, sparkling water with fruit, or sugar-free flavoured drinks can help reduce sugar intake and maintain hydration without adding unnecessary energy.

It’s Easy to Forget How Often You’re Drinking It

Many people only think about calories from food, but if you drink one can of Coca-Cola every day, that’s 973 extra calories per week — the equivalent of more than four additional chocolate bars. Over a month, which adds up to nearly 4,000 calories, or over a full pound of body fat, assuming no other changes in diet or exercise.

Coke with Takeaways Doubles the Problem

Coca-Cola is often consumed alongside high-calorie meals like burgers, pizza, or fish and chips. That combination can lead to huge calorie surpluses, especially if people underestimate how much they’re actually drinking. Even with a medium McDonald’s meal, adding a can of Coke bumps the total energy well beyond 1,000 calories. While the drink itself is only 139 calories, it plays a big role in pushing meals into excess.

It Doesn’t Satisfy Hunger — So You’ll Eat Anyway

Liquid calories, especially from sugar-sweetened drinks, don’t trigger satiety the same way food does. Your body often doesn’t register the calories as part of your total intake, which means you’re likely to eat just as much if not more after drinking a can. This is one of the reasons sugar-sweetened beverages are strongly linked to obesity and metabolic syndrome.

Children and Teens Are Especially Affected

For children and adolescents, drinking one can of Coca-Cola can easily exceed their recommended daily sugar intake, which is no more than 24g for children aged 7 to 10, and even less for younger kids. The 35g in a single can doesn’t leave any room for sugar in the rest of their meals — and that adds up quickly with breakfast cereals, yoghurts, and snacks.

Caffeine Content Can Affect Sleep and Energy

While not high compared to coffee, a can of Coca-Cola contains about 32mg of caffeine, which can still disrupt sleep, especially in children or those sensitive to caffeine. Many people drink Coke in the afternoon or evening without realising it may contribute to poor sleep quality, which in turn impacts hunger, mood, and energy the next day.

The Body Absorbs the Sugar Very Quickly

Because Coca-Cola contains no fat, fibre or protein, the sugar enters your bloodstream fast  within minutes of drinking it. This triggers a spike in blood glucose and insulin, followed by a drop in energy that can lead to cravings or irritability. This rollercoaster effect is why sugary drinks are often associated with poor appetite control and binge eating later in the day.

Summary

A 330ml can of Coca-Cola contains 139 calories and 35g of sugar, making it a high-sugar, high-GI drink with no nutritional value. While one can isn’t harmful on its own, regular consumption can increase the risk of weight gain, blood sugar issues, and tooth decay. For those managing calorie intake or looking to eat more healthily, switching to sugar-free alternatives or limiting intake is a simple way to improve overall diet quality.

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