Coca-Cola, often referred to simply as Coke, is one of the most popular soft drinks in the world. With its sweet, carbonated taste and ubiquitous branding, Coke has become deeply ingrained in popular culture and is enjoyed by people of all ages.
One of the defining characteristics of Coca-Cola is its sweetness. This comes primarily from the high amounts of added sugar contained in the soda. With rising rates of obesity and diabetes, there is increasing scrutiny and concern regarding the sugar content of popular beverages like Coke.
So just how much sugar is in a standard 12-ounce can of Coca-Cola? In this article, we will break down the precise sugar content as well as the percentage of one’s recommended daily sugar intake. We will also compare Coke to other popular sweetened beverages.
The Sugar Content of Coke
A 12-ounce can of Coca-Cola contains 39 grams of total sugar. This amount comes from two sources:
- High fructose corn syrup: 31 grams
- Natural sugars: 8 grams
High fructose corn syrup (HFCS) is a sweetener derived from corn starch. It consists of the simple sugars fructose and glucose. HFCS is added to foods and beverages as a sweetener and preservative.
The natural sugars in Coke come from the kola nut and vanilla extracts that provide Coca-Cola’s signature flavor profile.
So in total, a 12-ounce can of Coke delivers 39 grams of added and natural sugars.
Percentage of Daily Value
To put the 39 grams of sugar content in perspective, health authorities recommend limiting added sugar intake to no more than 25 grams or 6 teaspoons per day for women and 36 grams or 9 teaspoons for men. This recommendation is part of the 2015-2020 Dietary Guidelines for Americans.
The 39 grams of sugar in a 12-ounce Coke is 156% of the recommended daily allowance for women and 108% for men.
In other words, a single can of Coke exceeds the healthy daily amount of added sugars for both women and men.
Comparing Sugar Content of Beverages
How does the sugar content of Coke compare to other popular sweetened beverages? Here is a comparison of the total sugar in 12 fluid ounces of some common drinks:
| Beverage | Total Sugar (grams) |
|---|---|
| Coca-Cola (regular) | 39 |
| Pepsi | 41 |
| Mountain Dew | 46 |
| Gatorade | 21 |
| Lipton Brisk Lemon Iced Tea | 32 |
| Rockstar Energy Drink | 31 |
| Starbucks Bottled Mocha Frappuccino | 30 |
As you can see, the sugar content of Coke is on par with most other popular sweetened beverages. Mountain Dew contains slightly more at 46 grams of sugar per 12 ounces. Beverages like Gatorade and Rockstar contain around 21-31 grams of sugar per serving.
So Coke is not a particular outlier – most sweet sodas and teas contain high amounts of added sugar.
Health Impacts of Drinking Sugary Beverages
What are the health implications of consuming sugary drinks like Coke, Pepsi or Mountain Dew on a regular basis? Here we cover some of the key risks associated with high intakes of added sugars.
Obesity
Obesity rates have risen sharply in the United States, with 42.4% of adults considered obese in 2017-2018. While many factors contribute to obesity, research shows a link between consumption of sugar-sweetened beverages and weight gain.
Sugary drinks contain large amounts of rapidly digesting carbohydrates that can lead to spikes and crashes in blood sugar levels. In response, the body ramps up insulin production. High insulin levels promote fat storage and make it harder to access stored fat for energy. This can all contribute to excess weight gain over time.
Studies show that drinking sugar-sweetened beverages regularly results in more significant weight gain compared to other foods with equivalent calories. Replacing a sugary drink with water has been shown to lead to less weight gain.
Type 2 Diabetes
With rising obesity rates, it’s no surprise that type 2 diabetes has also increased sharply over the past 20 years.
Drinking one to two sugary beverages per day has been associated with a 26% greater risk of developing type 2 diabetes compared to drinking sugary beverages less than once a month.
Again, the blood sugar spike and ensuing insulin response from quickly digesting sugars seem to impair the body’s ability to regulate blood sugar over time. This can ultimately progress to insulin resistance and type 2 diabetes in susceptible individuals.
Dental Cavities
The sugars in soda and other sweetened beverages feed oral bacteria that produce acids that damage tooth enamel. This can cause cavities or dental caries.
One study found that children who consumed soft drinks 5-7 times per week were twice as likely to develop cavities compared to those who did not drink soda.
The combination of carbonic and phosphoric acid in soda may also have a direct impact on dental erosion.
Heart Disease
While research is mixed, some studies link high intakes of added sugars to increased risk factors for heart disease. These include high blood pressure, chronic inflammation, weight gain, elevated triglycerides and lower HDL or “good” cholesterol levels.
One study found that adults who consumed more than 1 sugary drink per day had lower levels of HDL cholesterol and higher triglycerides compared to infrequent soda drinkers, putting them at elevated risk for heart disease.
Overall excess calories from any source can contribute to these risk factors for heart disease. But the blood sugar and insulin responses specific to sugary beverages may impart additional risk.
Non-Alcoholic Fatty Liver Disease
Non-alcoholic fatty liver disease now affects up to 25% of Americans. It involves excess fat accumulation in the liver of individuals who drink little to no alcohol.
While many factors can contribute to fatty liver, even moderate consumption of sugary beverages has been linked to significantly higher risk of developing this condition.
Again, the influence of sugary drinks on insulin resistance likely underlies their connection to fatty liver disease.
Reducing Sugary Beverage Consumption
Given the health risks associated with sugary drink intake, here are some tips for reducing consumption:
Drink More Water
Make water your primary beverage of choice throughout the day. Carry a refillable water bottle and fill up from the tap or water fountain frequently. Still or sparkling water with a squeeze of citrus can help transition away from sweetened beverages.
Limit Fruit Juice
While 100% fruit juice contains beneficial vitamins and antioxidants, it still contains naturally occurring sugars that impact blood sugar. Limit juice to a small glass, dilute with water, or consume whole fruits instead for fiber.
Brew Iced Tea
Brew chilled hibiscus, black or green tea and keep a pitcher in the fridge. Sweeten lightly with a bit of honey or fruit if needed. The antioxidants in tea provide health benefits without the large sugar load.
Add Flavor to Water
Add cucumber, lemon, lime, oranges, berries or fresh mint to water for a refreshing, sugar-free flavor. You can also use a splash of 100% juice.
Drink Milk or Plant-Based Milk
Choose plain milk such as almond milk, oat milk or lactose-free milk. Many plant-based milks have protein, vitamins and minerals with minimal added sugars.
Watch Portion Sizes of Juice and Sweet Tea
If you do opt for sweet tea, juice or soda, be mindful of portion sizes. Consume no more than 4-8 ounces as an occasional treat in order to limit excess sugar and calories.
The Bottom Line
A 12-ounce can of Coke contains 39 grams of sugar, which equates to 156% of the daily recommended maximum intake for women and 108% for men.
Drinking sugary beverages like Coke regularly has been linked to adverse health effects including obesity, diabetes, dental problems, heart disease and fatty liver disease.
Limiting intake of sweetened beverages and opting for lower or no-calorie alternatives like water can support better health and help reduce the risks associated with overconsumption of added sugars.
