SUGAR
7 teaspoons a can
The NHS says a can of regular cola contains 7 teaspoons of sugar (35g). The adult daily maximum for free sugars is 30g.
See the numbersWHAT THE GUIDANCE SAYS
Read the can,
not the fizz.
A can of regular cola holds about 35g of sugar.
7 TSP of sugar in a regular can
46% Average sugar cut in drinks in scope
- Know the sugar
- Count the caffeine
- Try the swap
- One can, three numbers
That is more than the 30g of free sugars the NHS says adults should have in a whole day. Here is what else is in the can, how much caffeine it carries, and why the UK taxes sugary soft drinks.
THE SHORT ANSWER
Mostly water,
sugar and fizz.
The numbers that matter are on the label.
Sugar, caffeine, and the tax on both sides of the line.
CAFFEINE
About 40mg a can
NHS pregnancy guidance estimates 40mg of caffeine in a can of cola, about half a cup of tea's worth by the same list.
Compare drinks
THE LEVY
A tax on added sugar
Since 6 April 2018, UK drinks with 5g or more of added sugar per 100ml pay the Soft Drinks Industry Levy. Sweeteners do not count as sugar.
How the levy worksGeneral information only, not medical advice. For advice about your own health, speak to a doctor, pharmacist or other qualified health professional.
A QUICK CAFFEINE CHECK
How does a can
compare?
Pick a drink or snack to see the NHS estimate of its caffeine. The bar shows how much of the 200mg daily limit for pregnancy it uses.
Figures are the NHS's own estimates for pregnancy guidance. Real amounts vary by product and brew. This is general information, not personal medical advice.
FOUR THINGS TO TRY
Keep the fizz,
lose some sugar.
None of these means giving anything up for good. They come straight from NHS advice on cutting down on sugar and caffeine.
Check the label
On the front of pack, 5g or less of total sugar per 100g counts as low; 22.5g or more counts as high.
Try a sugar-free swap
The NHS suggests swapping to water, sugar-free or no-added-sugar drinks, or lower-fat milks.
Keep juice to 150ml
Fruit juice, vegetable juice and smoothies together should be no more than 150ml a day, says the NHS.
Count cola as caffeine
If you are pregnant, a can of cola counts towards the 200mg a day limit alongside tea and coffee.
TWO NUMBERS WORTH KNOWING
The recipe changed
when the tax arrived.
One figure on how much sugar came out,
one on how many drinks now sit below the line.
46%
Average sugar cut in drinks in scope
The HM Treasury and HMRC review says the levy led to a 46% average reduction in sugar in soft drinks in scope of the levy between 2015 and 2020.
REFORMULATION · HM TREASURY
89%
UK soft drinks under 5g sugar per 100ml
The same review says 89% of soft drinks sold in the UK fall below the 5g per 100ml threshold, so they do not pay the levy.
BELOW THE LINE · HM TREASURY
The levy is paid by producers and importers, not charged as a separate line at the till. Rates are set per litre and announced at each Budget.
HOW THE LEVY WORKS
Two bands,
one line at 5g.
Drinks with 5g to under 8g of added sugar per 100ml pay the lower rate; 8g or more pays the higher rate. From 1 April 2026 those are £2.08 and £2.78 per 10 litres, up from 18p and 24p a litre in 2018. Drinks that are at least 75% milk, and juice with no other added sugar, are exempt.
Changes take effect from 1 January 2028: the lower threshold drops from 5g to 4.5g of total sugar per 100ml, and milk-based drinks with added sugar come into scope for the first time.
Questions
Questions people ask
How much sugar is in a can of cola?
The NHS says a can of regular cola contains 7 teaspoons of sugar (35g). Adults are advised to have no more than 30g of free sugars a day, so one can is over the daily limit.
How much caffeine is in a can of cola?
NHS pregnancy guidance estimates 40mg of caffeine in a can of cola, compared with 75mg in a cup of tea and 100mg in a cup of instant coffee.
How much sugar should children have?
The NHS says no more than 24g of free sugars a day for children aged 7 to 10, and 19g for children aged 4 to 6. It says fizzy and sugary soft drinks have no place in a child's daily diet.
Do diet and zero-sugar drinks pay the levy?
Not because of sweeteners. GOV.UK guidance says sugar replacements such as stevia, aspartame and sucralose do not count as sugar for the levy.
What is changing in 2028?
From 1 January 2028 the lower sugar threshold falls from 5g to 4.5g per 100ml, and milk-based drinks with added sugar will be covered by the levy.
Where the facts come from
Updated
- NHS: How to cut down on sugar in your diet
- NHS: How does sugar in our diet affect our health?
- NHS: Foods to avoid in pregnancy (caffeine)
- GOV.UK: Check if your drink is liable for the Soft Drinks Industry Levy
- GOV.UK: Changes to the Soft Drinks Industry Levy, policy paper
- GOV.UK: HMT-HMRC Soft Drinks Industry Levy review