Pepsi is one of the most popular sodas in the world, loved by millions for its sweet, refreshing taste. But many health-conscious consumers wonder just how much sugar is packed into each can or bottle of this popular soft drink. In this comprehensive guide, we’ll take an in-depth look at the sugar content of 20 fluid ounces (591 ml) of Pepsi, from total grams of sugar to the percentage of your recommended daily value.
The Basics
First, let’s cover some basic facts about Pepsi:
- Pepsi is a carbonated soft drink manufactured by PepsiCo.
- It was first developed and marketed in 1898.
- Pepsi is available in multiple different serving sizes, including 12 oz cans, 20 oz bottles, 2 liter bottles, and “fountain” servings at restaurants.
- Its signature sweet cola flavor comes from a blend of carbonated water, high fructose corn syrup, caramel color, sugar, phosphoric acid, caffeine, citric acid, and natural flavors.
For this discussion, we’ll focus specifically on the 20 fluid ounce (591 ml) single serving bottle, one of the most popular sizes sold in grocery stores, vending machines, convenience stores, and restaurants.
Total Grams of Sugar
So exactly how much sugar is in a standard 20 oz bottle of Pepsi? According to the official nutrition facts label, a 20 oz serving contains:
69 grams of total sugar
To put that into perspective, the World Health Organization recommends limiting added sugar intake to around 25 grams per day. So a single 20 oz Pepsi bottle contains nearly 3 times the recommended daily amount of added sugars.
69 grams of sugar may seem like a lot, but how much sugar is that really? Here are some examples comparing the sugar in Pepsi to common household items:
- 17 teaspoons of white granulated sugar
- 34 standard sugar cubes
- Over 2 full tablespoons of sugar
As you can see, the total sugar content of a 20 oz Pepsi is very high, packing in the equivalent of over a dozen teaspoons of added sugar.
Breakdown of Different Sugars
Pepsi’s 69 grams of total sugar per 20 oz serving is made up of:
- 65 grams of added sugars – This includes any sugars that don’t occur naturally in foods, like high fructose corn syrup, sucrose, and others added during manufacturing.
- 4 grams of naturally occurring sugars – Trace amounts of sugars like glucose and fructose that are found naturally in some ingredients.
So the vast majority – about 94% – of the total sugars come from those added during production. Only a small portion is from natural sources.
Percentage of Daily Value
In addition to total grams of sugar, the nutrition label also shows a percentage daily value (%DV). This gives you a sense of how a certain nutrient fits into your diet for the day.
For a 20 oz Pepsi, the %DV for its 69 grams of sugar is:
138% DV
This means that a single 20 oz Pepsi bottle contains well over the 100% recommended daily amount of added sugars. Consuming this serving size leads to you exceeding your recommended sugar intake by a significant margin.
Experts recommend limiting added sugar intake to no more than 100% DV per day. Anything higher than that is considered excessive.
Comparisons to Other Drinks
How does the sugar content of Pepsi compare to other popular beverages? Here’s a quick look at how a 20 oz serving of Pepsi stacks up against other common drinks (1, 2):
| Beverage (20 oz serving) | Total sugar (grams) |
|---|---|
| Pepsi | 69 |
| Coca-Cola | 65 |
| Mountain Dew | 77 |
| Sprite | 64 |
| Fanta Orange | 65 |
| Dr Pepper | 70 |
| Orange Juice | 24 |
As you can see, Pepsi stacks up closely with other popular sodas, with comparable amounts of sugar per serving. It has slightly less sugar than Mountain Dew but more than Sprite. Meanwhile orange juice, while still containing sugar, has significantly less per serving compared to any of the sodas.
Daily Intake on Standard Diet
For the average person eating a standard Western diet, a 20 oz Pepsi may represent a significant portion of total daily added sugar intake:
- The average American consumes around 17 teaspoons (70 grams) of added sugar per day (3).
- 20 oz of Pepsi alone provides 65 grams, or nearly an entire day’s worth.
- Easy to consume in one sitting, potentially tipping you over recommended limits.
However, on a more balanced, low-sugar diet, a 20 oz Pepsi would represent a much larger % of your total recommended daily sugar intake:
- On a healthier diet with 25 grams of sugar per day, Pepsi would provide over 2.5 times the recommended amount from a single serving.
- Consuming this amount would severely exceed limits for the day.
So while a 20 oz Pepsi may be a drop in the bucket for someone consuming a high-sugar diet, for people actively limiting sugar, it can send you well past daily recommendations.
Risks of Excess Intake
What are some of the potential health implications of excessive added sugar intake from sources like Pepsi?
- Obesity – Sugary drinks like soda are linked to weight gain and obesity.
- Diabetes – Too much sugar can contribute to insulin resistance, raising diabetes risk.
- Heart disease – High sugar intake is associated with elevated heart disease risk.
- Liver damage – Excess fructose from sugar can strain the liver.
- Tooth decay – Soda’s acidity and sugar content harm tooth enamel.
While an occasional treat is fine, routinely exceeding added sugar limits can negatively impact health in multiple ways. Moderation is key.
Tips for Reducing Intake
If you’re hoping to reduce sugar intake from beverages like Pepsi, here are some helpful tips:
- Gradually cut back on portion sizes of sugary drinks over time.
- Switch out soda for water with meals.
- Add slices of lemon, lime, cucumber, or mint to water for flavor.
- Sub in unsweetened sparkling waters for the bubbles and fizz.
- Drink unsweetened coffee and tea instead of soda.
- If switching to diet soda, do so moderately since artificial sweeteners are also controversial.
- Dilute juices with water or opt for whole fruits.
- Avoid soda entirely if your goal is to minimize added sugars.
With some small steps, you can wean yourself off sugary sodas like Pepsi and improve your dietary health.
The Bottom Line
So how much sugar is actually in a standard 20 oz Pepsi? The short answer is a lot – 69 grams to be exact. That’s equivalent to over 17 teaspoons of added sugar. It’s nearly 3 times the WHO’s recommended daily limit for added sugars, and provides 138% of your daily value.
Pepsi packs a powerful sugar punch, delivering a hefty dose in each 20 oz serving. While it can be enjoyed in moderation by some, for those actively trying to limit added sugars, it can quickly send you past daily limits.
The next time you reach for a Pepsi, be mindful of how its substantial sugar content fits into your overall healthy diet.
