Cola / soft drink
Also known as: coke, pepsi, soda
Best kept for occasional small amounts, not every day.
Sugar-sweetened drinks raise glucose fastest of all.
Portion guide
1 can (330 ml) (about 330 g)
Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .
Nutrition per 1 can (330 ml)
| Calories | 139 kcal |
|---|---|
| Total carbohydrates | 35 g |
| Protein | 0 g |
| Fat | 0 g |
| Fibre | 0 g |
| Sugars | 35 g |
No reliable GI value published for this food.
Better ways to cook it
- Choose water or unsweetened drinks first
Practical advice
- Keep for occasional small amounts, not every day
- If you have it, eat it right after a balanced meal
Detailed clinical explanation
High in rapidly absorbed carbohydrate, added sugar or saturated fat; frequent intake is associated with poorer glycaemic and weight outcomes.
Scientific references
- USDA FoodData Central — values for the stated portion.
- American Diabetes Association. Standards of Care in Diabetes — Facilitating Positive Health Behaviors (nutrition therapy).
Last medically reviewed: 3 November 2026
Related foods
Arabic coffee (gahwa)
qahwa
Unsweetened gahwa is fine — the dates and sweets alongside are what count.
Portion: 2–3 small cups (about 30 g)
Black coffee
kahwa (black), kape
Unsweetened coffee is fine for most people.
Portion: 1 cup (about 240 g)
Calamansi water (no sugar)
calamansi juice
Refreshing without sugar — skip the syrup.
Portion: 1 glass (about 250 g)
Educational information only — your own targets depend on your medicines and health. Compare with another food