Every Soft Drink Ranked by Calories and Sugar: The Complete List (2026)

A single 12-oz can of regular soda contains about 39 grams of sugar, more than the entire daily added-sugar limit the American Heart Association recommends for an adult. This guide ranks more than 60 soft drinks by calories and sugar using data from USDA FoodData Central and manufacturer nutrition labels.

Where Do Soft Drink Calories Come From?

Regular soft drink calories are almost entirely derived from sugar, which provides 4 calories per gram. A standard 12-oz cola packs about 39 grams of sugar, significantly exceeding the American Heart Association's daily added-sugar limit of 25 grams for women and 36 grams for men.

Diet and zero-sugar versions replace sugar with non-nutritive sweeteners, so they carry almost no calories. Many of them still contain caffeine, however, so they are not entirely free of stimulants.

Component	Calories Per Gram
Fat	9 kcal
Sugar (carbohydrate)	4 kcal
Protein	4 kcal
Water	0 kcal

How Many Calories Are in Colas?

Colas are among the most popular soft drinks, and their calorie content is driven almost entirely by sugar. The differences between brands are small, but they add up quickly over a day.

Drink	Serving	Calories	Sugar (g)	Caffeine (mg)
Coca-Cola Classic	12 oz (355 ml)	140	39	34
Pepsi	12 oz (355 ml)	150	41	38
Dr Pepper	12 oz (355 ml)	150	40	42
RC Cola	12 oz (355 ml)	160	43	43
Coca-Cola Cherry	12 oz (355 ml)	150	42	34
Pepsi Wild Cherry	12 oz (355 ml)	160	42	38
Coca-Cola Vanilla	12 oz (355 ml)	150	42	34
Coca-Cola Zero Sugar	12 oz (355 ml)	0	0	34
Diet Coke	12 oz (355 ml)	0	0	46
Pepsi Zero Sugar	12 oz (355 ml)	0	0	69
Diet Pepsi	12 oz (355 ml)	0	0	35

A 12-oz cola has about 39 grams of sugar, more than the AHA daily limit for women (25 g), and the common 20-oz bottle holds around 65 grams.

How Many Calories Are in Citrus and Lemon-Lime Sodas?

Citrus and lemon-lime sodas are known for their refreshing taste and vibrant flavors. These drinks often contain high levels of sugar, contributing to their calorie counts.

Drink	Serving	Calories	Sugar (g)	Caffeine (mg)
Mountain Dew	12 oz (355 ml)	170	46	54
Mello Yello	12 oz (355 ml)	170	47	51
Sunkist Orange	12 oz (355 ml)	170	44	19
Fanta Orange	12 oz (355 ml)	160	44	0
Sprite	12 oz (355 ml)	140	38	0
7Up	12 oz (355 ml)	140	38	0
Starry (lemon-lime)	12 oz (355 ml)	140	37	0
Squirt	12 oz (355 ml)	140	38	0
Sprite Zero Sugar	12 oz (355 ml)	0	0	0
Fresca	12 oz (355 ml)	0	0	0

Mountain Dew and Mello Yello are among the highest-sugar 12-oz sodas (46 to 47 g) and also carry caffeine, while clear lemon-lime sodas like Sprite and 7Up are caffeine-free.

How Many Calories Are in Root Beer, Ginger Ale, and Cream Soda?

Root beer, ginger ale, and cream soda are popular choices that often appeal to those seeking a sweeter beverage. These drinks typically have high sugar content, contributing to their calorie density.

Drink	Serving	Calories	Sugar (g)	Caffeine (mg)
A&W Root Beer	12 oz (355 ml)	170	46	0
A&W Cream Soda	12 oz (355 ml)	170	46	0
Barq's Root Beer	12 oz (355 ml)	160	45	22
Mug Root Beer	12 oz (355 ml)	160	43	0
Canada Dry Ginger Ale	12 oz (355 ml)	140	36	0
Schweppes Ginger Ale	12 oz (355 ml)	130	33	0
Schweppes Tonic Water	12 oz (355 ml)	130	32	0

Root beer and cream soda are among the sweetest sodas (about 46 g per 12 oz), and most are caffeine-free, with Barq's being the notable caffeinated exception.

How Many Calories Are in Energy Drinks?

Energy drinks combine sugar and caffeine, providing a quick boost of energy. These beverages often come in larger cans, which can significantly increase calorie and sugar intake.

Drink	Serving	Calories	Sugar (g)	Caffeine (mg)
Rockstar Original	16 oz (473 ml)	250	63	160
Monster Energy	16 oz (473 ml)	210	54	160
NOS Energy	16 oz (473 ml)	210	54	160
Red Bull	8.4 oz (250 ml)	110	27	80
Celsius	12 oz (355 ml)	10	0	200
Monster Zero Ultra	16 oz (473 ml)	10	0	140
Reign	16 oz (473 ml)	10	0	300
Red Bull Sugarfree	8.4 oz (250 ml)	10	0	80
5-hour Energy	1.9 oz (57 ml)	4	0	200
Bang	16 oz (473 ml)	0	0	300

A 16-oz Rockstar has 63 grams of sugar, more than a can of Coke and a can of Pepsi combined, plus 160 mg of caffeine.

How Many Calories Are in Juices and Juice Drinks?

Juices and juice drinks can be misleading in terms of sugar content. While 100% fruit juice contains no added sugar, its natural sugar load can rival that of soft drinks.

Drink	Serving	Calories	Sugar (g)
Grape juice (100%)	8 oz (240 ml)	140	36
Pineapple juice (100%)	8 oz (240 ml)	130	25
Cranberry juice cocktail	8 oz (240 ml)	110	28
Apple juice (100%)	8 oz (240 ml)	110	24
Orange juice (100%)	8 oz (240 ml)	110	21
Lemonade	8 oz (240 ml)	110	27
Hawaiian Punch	8 oz (240 ml)	70	14
Kool-Aid (prepared with sugar)	8 oz (240 ml)	60	16
Sunny D	8 oz (240 ml)	60	11
Capri Sun	6 oz (177 ml) pouch	60	13

Pure 100% juice has no added sugar, but its natural sugar load rivals soda, while juice drinks like Capri Sun and Sunny D are diluted and lower in calories.

How Many Calories Are in Sports Drinks and Enhanced Waters?

Sports drinks and enhanced waters are designed to replenish electrolytes and provide hydration. Their calorie and sugar content can be comparable to that of sodas.

Drink	Serving	Calories	Sugar (g)
Gatorade Thirst Quencher	20 oz (591 ml)	140	34
Powerade	20 oz (591 ml)	130	35
BodyArmor	16 oz (473 ml)	120	28
Vitaminwater	20 oz (591 ml)	120	32
Gatorade Zero	20 oz (591 ml)	5	0
Powerade Zero	20 oz (591 ml)	0	0
Propel	20 oz (591 ml)	0	0
Sparkling water (plain)	12 oz (355 ml)	0	0

Sports drinks are comparable to soda per ounce and are sold in large bottles, but zero-calorie versions remove the sugar entirely.

How Many Calories Are in Bottled Iced Teas?

Bottled iced teas, especially sweetened varieties, can contain sugar levels similar to those found in sodas. Many consumers may be surprised by the calorie content of these drinks.

Drink	Serving	Calories	Sugar (g)	Caffeine (mg)
AriZona Iced Tea (sweet)	23 oz (680 ml) can	240	51	22
Pure Leaf Sweet Tea	18.5 oz (547 ml)	160	39	70
Snapple Peach Tea	16 oz (473 ml)	150	36	37
Lipton Brisk Sweet Tea	12 oz (355 ml)	120	31	9
Unsweetened iced tea	12 oz (355 ml)	2	0	25

A 23-oz can of AriZona sweet tea has about 51 grams of sugar, while unsweetened tea has essentially none.

Which Soft Drinks Have the Fewest Calories?

As servings differ across categories, this guide ranks drinks as they are typically consumed. The lowest-calorie options are often diet sodas and sparkling waters.

1. Diet and zero-sugar sodas (Coke Zero, Diet Coke, Pepsi Zero, Sprite Zero, Fresca): 0 kcal per 12 oz
2. Sparkling water, Powerade Zero, and Propel: 0 kcal
3. 5-hour Energy: 4 kcal (1.9 oz)
4. Gatorade Zero: 5 kcal (20 oz)
5. Zero-sugar energy drinks (Red Bull Sugarfree, Celsius, Monster Zero Ultra, Reign): 10 kcal
6. Capri Sun: 60 kcal (6 oz pouch)
7. Sunny D and Kool-Aid: 60 kcal (8 oz)
8. Hawaiian Punch: 70 kcal (8 oz)
9. Red Bull (regular): 110 kcal (8.4 oz)
10. Orange juice, apple juice, and lemonade: 110 kcal (8 oz)

Which Soft Drinks Have the Most Calories?

The highest-calorie drinks are often those that combine sugar with larger serving sizes. This results in beverages that can significantly contribute to daily caloric intake.

1. Rockstar Original (16 oz): 250 kcal, 63 g sugar
2. AriZona Sweet Iced Tea (23 oz can): 240 kcal, 51 g sugar
3. Monster Energy (16 oz): 210 kcal, 54 g sugar
4. NOS Energy (16 oz): 210 kcal, 54 g sugar
5. A&W Root Beer (12 oz): 170 kcal, 46 g sugar
6. Mountain Dew (12 oz): 170 kcal, 46 g sugar
7. Mello Yello (12 oz): 170 kcal, 47 g sugar
8. Sunkist Orange (12 oz): 170 kcal, 44 g sugar
9. Pure Leaf Sweet Tea (18.5 oz): 160 kcal, 39 g sugar
10. RC Cola (12 oz): 160 kcal, 43 g sugar

Serving size is the hidden multiplier here. These figures use the standard 12-oz can, but the 20-oz bottle sold at most checkout counters is far larger. A 20-oz bottle of Mountain Dew delivers about 290 calories and 77 grams of sugar, and a 32-oz fountain drink can exceed 380 calories before any free refill.

Diet vs Regular: Does Switching Actually Help?

Diet and zero-sugar sodas utilize non-nutritive sweeteners, resulting in beverages that have close to zero calories. This means that switching from a regular soda, which typically contains about 140 to 170 calories, can effectively eliminate the entire sugar and calorie load from your diet.

While replacing sugary drinks with no-calorie options can reliably cut calorie intake, evidence on long-term weight outcomes remains mixed. Water continues to be the simplest and healthiest option for hydration, and individuals should consider their overall dietary patterns when making beverage choices.

Do Liquid Calories Make You Gain Weight?

Liquid sugar calories are uniquely easy to over-consume because they are poorly compensated for in subsequent meals. Studies show that people do not eat less later to offset calories from drinks (DiMeglio and Mattes, 2000, International Journal of Obesity). This can lead to an unintentional increase in total caloric intake.

Meta-analyses have linked the consumption of sugar-sweetened beverages to weight gain and a heightened risk of developing type 2 diabetes (Malik et al.). As these beverages can significantly impact health, it is important to monitor intake.

The World Health Organization recommends keeping free sugars under 10% of daily energy, ideally under 5%. Tracking drinks is a practical solution for managing sugar and calorie consumption.

How to Track Soft Drink Calories Accurately

Most people underestimate how many calories they drink, because beverages feel incidental to a meal. Missing one or two sugary drinks a day can leave a 300 to 500 calorie gap in a food log, which is enough to stall weight loss without any obvious cause.

The practical fix is to log drinks the same way you log food. Standard food databases often lack accurate entries for fountain drinks, large bottles, and mixed sizes, which is where most of the underestimation creeps in.

Nutrola is an AI nutrition tracking app built for this problem. It identifies a drink from a photo, estimates the serving size, and returns calorie, sugar, and caffeine values from a database of more than 1.8 million verified foods. It also supports voice logging and barcode scanning for packaged cans and bottles, and it records sugar and caffeine alongside calories. Nutrola is available from €2.50 per month and shows no ads on any tier.

How Many Calories Does a Daily Soda Habit Add?

Understanding how drinks can add up over the course of a day is crucial for making informed choices. The following scenario illustrates how seemingly small amounts of sugar can accumulate.

Scenario	Drinks	Total Calories	Added Sugar
Office worker (2 cans of cola)	2 x 12 oz Coca-Cola	280 kcal	78 g
Gamer (energy drink plus soda)	1 x 16 oz Monster, 1 x 20 oz Mountain Dew	500 kcal	131 g
"Healthy" swap (sports drink plus juice)	1 x 20 oz Gatorade, 1 x 8 oz orange juice	250 kcal	55 g
Daily soda habit (3 cans)	3 x 12 oz Coca-Cola	420 kcal	117 g

A 3-can-a-day cola habit adds about 420 calories a day, close to 3,000 calories a week, with no feeling of fullness to offset it. Logging drinks as you go is the most reliable way to catch calories that are this easy to overlook.

Frequently Asked Questions (FAQ)

Which soft drink has the most sugar?

The highest of any drink in this guide is Rockstar Original, with 63 grams in a 16-oz can. Among standard 12-oz sodas, Mello Yello leads at 47 grams, followed closely by Mountain Dew and most root beers at around 46 grams.

Are diet and zero-sugar sodas really calorie-free?

Diet and zero-sugar sodas use non-nutritive sweeteners, which contribute negligible calories. This means they can be considered calorie-free for practical purposes, although they may still contain caffeine.

Is 100% fruit juice healthier than soda?

While 100% fruit juice does not contain added sugar, its natural sugar content can be comparable to that of soda. For example, an 8 oz serving of grape juice has 36 grams of sugar, similar to a 12-oz cola.

Do sports drinks have fewer calories than soda?

Sports drinks are often comparable in calories to sodas. For instance, a 20 oz Gatorade contains 140 calories and 34 grams of sugar, which is similar to many regular sodas.

How much sugar is in a can of soda compared to the daily limit?

A standard 12-oz can of cola contains about 39 grams of sugar, exceeding the AHA's recommended daily limit of 25 grams for women and 36 grams for men.

Does drinking soda make you gain weight?

Drinking soda can contribute to weight gain, as liquid calories are often not compensated for by reduced food intake. Studies show that increased consumption of sugar-sweetened beverages is linked to higher risks of obesity and type 2 diabetes.

Key Takeaways for Managing Soft Drink Calories

• Regular soft drink calories are almost entirely sugar, roughly 140 to 170 calories per 12-oz can.
• A single can of regular cola (about 39 g of sugar) can exceed the American Heart Association's entire daily added-sugar limit.
• Diet and zero-sugar sodas, sparkling water, and plain water are the only truly low-calorie choices, at or near 0 calories.
• Energy drinks stack the most sugar and caffeine: a 16-oz Rockstar packs 63 g of sugar and 160 mg of caffeine.
• 100% fruit juice and sports drinks are not low-calorie, their sugar load rivals soda glass for glass.
• Liquid calories are poorly compensated for, so drinks add to your daily total without making you eat less.
• Tracking drinks matters as much as tracking food. Nutrola logs a drink from a photo, voice, or barcode and records its sugar and caffeine, not just calories.