Soft drink, cola, fruit or vanilla flavored, diet
Common food
Photo: Wikipedia
A zero-calorie, artificially sweetened carbonated beverage that mimics the classic cola or fruit-vanilla flavor profile with a crisp, bubbly finish. Its nutrition profile is remarkably empty, delivering virtually no protein, fat, carbs, or sugar. It's designed purely for flavor and refreshment without the caloric load of regular soda.
Calorie split: 24% protein · 62% carbs · 14% fat
↓ Full nutrition💚 Why it's loved
People love it for delivering the familiar, nostalgic taste of cola or fruit soda without the sugar and calories, making it a guilt-free indulgence. Its crisp carbonation and bold flavor make it a popular mixer and a standalone refreshment.
⚠️ Watch-outs & how to enjoy it better
The artificial sweeteners (like aspartame or sucralose) may cause digestive discomfort or headaches in sensitive individuals, and some studies suggest they may not aid long-term weight management. For those monitoring sodium, some diet colas contain a notable amount. To counteract, limit intake to a single serving, pair it with a protein-rich snack to promote satiety, and ensure overall hydration with water.
Key benefits
- Provides a sweet, fizzy taste with negligible calories (2 kcal per 100g).
- Contains zero sugar, making it a common substitute for regular soda in weight management.
- Offers a quick, refreshing burst of flavor and carbonation.
- Can be a versatile mixer in non-alcoholic and alcoholic mocktails/cocktails.
- Satisfies a craving for a sweet, carbonated drink without added sugars.
🌍 Where it's eaten
💡 Did you know?
Diet cola was first introduced in the 1950s and 60s, but its popularity exploded in the 1980s with the launch of Diet Coke, which became the first new Coca-Cola brand in 99 years.
Full nutrition (USDA data · scales with serving)
| Water | 99.5 g |
| Energy | 2.0 kcal |
| Protein | 0.11 g |
| Total lipid (fat) | 0.03 g |
| Carbohydrate, by difference | 0.29 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 3.0 mg |
| Iron, Fe | 0.11 mg |
| Magnesium, Mg | 1.0 mg |
| Phosphorus, P | 9.0 mg |
| Potassium, K | 8.0 mg |
| Sodium, Na | 8.0 mg |
| Zinc, Zn | 0.01 mg |
| Copper, Cu | 0.00 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.00 mg |
| Vitamin B-6 | 0.00 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 0.00 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.00 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 12.0 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.00 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.00 g |
| PUFA 18:2 | 0.00 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Does diet cola have any nutritional value?
No. Its nutritional profile is essentially zero, providing no meaningful amounts of protein, fat, carbohydrates, vitamins, or minerals. It's valued for its taste, not its nutrition.
Is the caffeine in diet cola the same as in regular cola?
Yes, the caffeine content is typically identical to its regular counterpart, as caffeine is added separately from the sweetener. A standard 12-oz can contains about 30-40 mg of caffeine.
Can diet cola be used in cooking or baking?
Yes, it's famously used in recipes like 'cola chicken' or as a braising liquid for meats, where the caramel flavor and acidity can tenderize and add depth. In baking, it can add moisture and a subtle flavor to cakes.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.02 kcal/g · 22% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.