Calories in Sodas: Nutrition Facts & Serving Sizes
Per 1 fl oz (31g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A can or bottle of soda (12 fl oz, 371g) contains about 189 calories with 49.3g of carbs, all from sugar, and 0g of protein or fat. Per 100g, soda provides 51 calories with 13.3g of sugar and no other macronutrients. Soda is essentially liquid sugar with zero nutritional value. A 16 oz bottle contains about 252 calories and 65.7g of sugar. The sodium content is low at 12mg per 100g. Soda contains no vitamins, minerals, protein, or fiber. The sugar in soda is primarily high-fructose corn syrup, which is processed differently than glucose and is associated with increased fat storage when consumed in excess. Diet sodas replace sugar with artificial sweeteners and have near-zero calories. For anyone tracking macros, regular soda is one of the easiest foods to cut for quick calorie reduction without feeling more hungry.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 fl oz (31g) | 15.8 | 0g | 4.1g | 0g | 0g |
| 1 can or bottle (12 fl oz) (371g) | 189.2 | 0g | 49.3g | 0g | 0g |
| 1 can or bottle (16 fl oz) (494g) | 251.9 | 0g | 65.7g | 0g | 0g |
| 100g | 51 | 0g | 13.3g | 0g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 51 | 3% |
| Protein | 0g | |
| Total Fat | 0g | |
| Total Carbohydrates | 13.3g | 5% |
| Dietary Fiber | 0g | |
| Sugars | 13.3g | 27% |
| Sodium | 12mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 5mg | 0% |
| Iron | 0.1mg | 1% |
| Potassium | 1mg | 0% |
| Magnesium | 1mg | 0% |
| Zinc | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Sodas
Regular soda has no meaningful health benefits. It provides calories from sugar with no protein, fat, fiber, vitamins, or minerals. It is one of the clearest examples of empty calories in the modern diet.
From a fitness perspective, the 49.3g of sugar in a 12 oz can can spike blood sugar rapidly, followed by an insulin response and subsequent crash. This cycle can increase hunger and cravings, making it harder to maintain a calorie deficit. The high-fructose corn syrup used in most sodas is metabolized differently than glucose and is more readily converted to liver fat when consumed in excess.
That said, a single soda occasionally is not going to derail your progress. The real issue is habitual consumption. People who drink multiple sodas per day can easily be consuming an extra 400 to 800 calories daily from liquid alone, which has zero satiety benefit. Replacing soda with water, black coffee, or diet soda is one of the fastest ways to cut excess calories without any change to food intake.
Diet soda, sparkling water, or flavored zero-calorie drinks are effective substitutes that maintain the carbonation experience without the caloric cost.
Dietary Considerations
Regular soda is gluten-free and vegan. It is not keto-friendly at 13.3g of carbs per 100g (49.3g per 12 oz can). For weight loss, cutting out regular soda is one of the highest-impact dietary changes you can make. Replacing one can of soda per day with water saves about 189 calories and 49g of sugar. Diet soda with artificial sweeteners is a better alternative if you crave the taste.
Daily Intake (100g)
100g of soda provides 3% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in soda?
A 12 oz can of soda has about 189 calories. A 16 oz bottle has about 252 calories. Per 100g, soda contains 51 calories. All calories come from sugar, with no protein, fat, or fiber.
Is soda bad for weight loss?
Yes, regular soda is one of the worst foods for weight loss. It adds 189 calories per can with no protein or fiber to keep you full, meaning it does not reduce hunger at all. Cutting out soda is one of the fastest ways to reduce daily calories.
How much sugar is in soda?
A 12 oz can of soda has about 49.3g of sugar, equivalent to about 12 teaspoons. Per 100g, soda contains 13.3g of sugar. This is primarily high-fructose corn syrup in most popular sodas.
Is diet soda better than regular soda for weight loss?
Diet soda has near-zero calories compared to regular soda's 189 calories per can, making it a significantly better option for calorie management. However, diet soda still contains no nutritional value. Water, sparkling water, or unsweetened tea are even better choices.
Is soda keto-friendly?
No, regular soda is not keto-friendly. A 12 oz can contains 49.3g of carbs, which exceeds the daily carb limit for most ketogenic diets. Diet soda with zero carbs is the keto-compatible alternative.
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