Regular cola is a carbonated soft drink sweetened with sugar (typically 10-11g per 100ml), providing around 42 kcal per 100ml and 34-40mg caffeine per 330ml can. It contains phosphoric acid, which at high consumption levels may affect bone mineral density by displacing calcium in the diet. It provides no nutritional value beyond free sugars and caffeine, and is a major contributor to free sugar intake in the UK diet.
Limit consumption and choose water, sparkling water, or diet cola as everyday alternatives. If consumed, drink with a meal rather than sipping throughout the day to limit dental erosion from the phosphoric acid.
Where Cola Stands Out
Macronutrients per 100g
Glycemic Index & Load
High GI food — causes a rapid rise in blood sugar. Best eaten in small portions combined with lower-GI foods, protein, or fat.
Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A moderate GL — portion size matters here.
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Phosphorus | 30.0 mg | 4% | |
| Calcium | 6.00 mg | 1% | |
| Potassium | 1.00 mg | 0% | |
| Magnesium | 1.00 mg | 0% | |
| Copper | 0.000 mg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin B6 | 0.000 mg | 0% | |
| Niacin (B3) | 0.000 mg | 0% | |
| Thiamin (B1) | 0.000 mg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RE) | 0.000 µg | 0% | |
| Manganese | 0.000 mg | 0% | |
| Niacin equivalents (NE) | 0.000 mg | 0% | |
| Zinc | 0.000 mg | 0% | |
| Folate | 0.000 µg | 0% | |
| Iron | 0.000 mg | 0% | |
| Chloride | 0.000 mg | 0% | |
| Pantothenic Acid (B5) | 0.000 mg | 0% | |
| Riboflavin (B2) | 0.000 mg | 0% | |
| Vitamin E (alpha-TE) | 0.000 mg | 0% | |
| Vitamin C | 0.000 mg | 0% | |
| Selenium | 0.000 µg | 0% | |
| Iodine | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.000 g | — | |
| Trans fat | 0.000 g | — | |
| Monounsaturated fat | 0.000 g | — | |
| Sucrose | 4.00 g | — | |
| Glucose (dextrose) | 3.50 g | — | |
| Fructose | 3.40 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 0.000 µg | — | |
| Biotin (Vitamin B7) | 0.000 µg | 0% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →