Verdict
A can of regular cola has 147 kcal and about 37.1 g of sugar — liquid calories that barely make you feel full. The zero version has practically none. If you're managing your weight, the swap is big: one can a day adds up to over 1,000 kcal a week. Zero sodas use sweeteners approved by regulators within acceptable daily intake limits — but water is still the best drink.
When to choose Regular soda
- It's an occasional treat and you want the original — that's fine, just count it.
When to choose Zero-sugar soda
- You drink soda often and want to cut calories and sugar without giving it up.
- You're in a calorie deficit — liquid calories are the easiest to drop.
Values per 100 g of ready-to-eat food, from the Brazilian Food Composition Table (TACO) and USDA FoodData Central. They vary by brand, cut and preparation. Educational estimates, not individual nutrition advice.